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makedah
New member
I've been doing WSB since October 2 in order to get stronger, not to compete at PL or any other sports. (Am I banned from the board now? 
)
It's been working, and I'm enjoying it. But I'm going to change it reflect my own goals. It would have four "main moves": squats, deadlifts, push-ups and chin-ups. I'd still bench press, but I don't want to focus on it. On the other hand, I've always wanted to be able to kick out push-ups and chin-ups. FYI: I love to run, so I'm also working back up to running (30 minutes) 3 times a week.
My main concern here is that I've added several small moves. I'm trying to bring up lagging arm muscles to help me with the push-up and chin-up. I'm also trying to rehab and prehab for a crunchy shoulder. Perhaps I should move some of that stuff (the arm curls, the wrist/grip work) to a completely separate day (or days) - as 'extra workouts'?
These modifications may yield something completely different from WSB, but this is what I came up with:
MONDAY
ME SQ/DL
squat/gm/dl (mix-matching max move & accessory move)
pull-throughs
abs
obliques
wrist, grip work
TUESDAY - off
WEDNESDAY
ME UPPER
(once again, mix-match these 2-3 moves)
pushups (I'm still learning them, so I do them off a bar in a power cage - like pressing against a counter. I lower the bar as I get better. For the max move, I would move the bar lower and lower for a 5, 3 or 1RM at that height. Once I got good at them, I could raise my feet or add weight for max effort.) or some sort of bench press
chin-ups (low reps, high weight - by lowering counterweight on Gravitron)
tris: close-grip bench press
upper back: yates row & shrugs (may be supersetted)
delts: some sort of press (for whole delt or front delts) & cuban presses (rotators)
run
THURSDAY
DE SQ/DL
(2 or 3 of the following for speed or hips: sumo deadlifts, front squats, cleans, zerchers [gms with weight in front])
abs
obliques
wrist, grip work
FRIDAY
run
SATURDAY
DE upper
speed press or explosive pushups (10x2)
lat pulldowns or pullups with more assistance
(supplemental work primarily helps chins on this day)
hang power snatch
face pulls
triceps
lower biceps curl, forearm curl (chin-up synergists)
SUNDAY
run
) It's been working, and I'm enjoying it. But I'm going to change it reflect my own goals. It would have four "main moves": squats, deadlifts, push-ups and chin-ups. I'd still bench press, but I don't want to focus on it. On the other hand, I've always wanted to be able to kick out push-ups and chin-ups. FYI: I love to run, so I'm also working back up to running (30 minutes) 3 times a week.
My main concern here is that I've added several small moves. I'm trying to bring up lagging arm muscles to help me with the push-up and chin-up. I'm also trying to rehab and prehab for a crunchy shoulder. Perhaps I should move some of that stuff (the arm curls, the wrist/grip work) to a completely separate day (or days) - as 'extra workouts'?
These modifications may yield something completely different from WSB, but this is what I came up with:
MONDAY
ME SQ/DL
squat/gm/dl (mix-matching max move & accessory move)
pull-throughs
abs
obliques
wrist, grip work
TUESDAY - off
WEDNESDAY
ME UPPER
(once again, mix-match these 2-3 moves)
pushups (I'm still learning them, so I do them off a bar in a power cage - like pressing against a counter. I lower the bar as I get better. For the max move, I would move the bar lower and lower for a 5, 3 or 1RM at that height. Once I got good at them, I could raise my feet or add weight for max effort.) or some sort of bench press
chin-ups (low reps, high weight - by lowering counterweight on Gravitron)
tris: close-grip bench press
upper back: yates row & shrugs (may be supersetted)
delts: some sort of press (for whole delt or front delts) & cuban presses (rotators)
run
THURSDAY
DE SQ/DL
(2 or 3 of the following for speed or hips: sumo deadlifts, front squats, cleans, zerchers [gms with weight in front])
abs
obliques
wrist, grip work
FRIDAY
run
SATURDAY
DE upper
speed press or explosive pushups (10x2)
lat pulldowns or pullups with more assistance
(supplemental work primarily helps chins on this day)
hang power snatch
face pulls
triceps
lower biceps curl, forearm curl (chin-up synergists)
SUNDAY
run
