overtraining/change up

[leatherface]

Ok i obviously need to change up how im doing my WS training, so here is a normal week for me, how should I change this up? I was thinking maybe just doing less weight on some weeks, or doing higher reps on DE days or something. The only problem I see with doing high reps on everything but the Main exercise and the 3RM, is that how would you effectivly be building up say, lat or shoulder strength if your never doing less than 8 reps for those? Anyhow, here it is:

Monday (ME squat)
Goodmorning: work up to one rep max.
Low Box Squat 3 sets 3 reps, 3 min rest
Glute Ham raise 3 sets, 6 reps, 2 min rest
Abs 4-6 sets
Grip Work -

Tuesday(DE bench)
Bench Press: 8 sets of 3 reps 55% of 1RM pause at bottom 1 min rest using 3 grips
Decline Bench Press 3sets 5 reps 2 min rest
Close Grip Incline Bench 3sets, 5 reps, 2 min rest
Towel Pull Ups close/in 3 sets, 5 reps 2 min rest
Clean and Push Press 3sets, 3 reps, 2 min rest
Plyos-

Thursday(DE squat)
Box Squat: 8 sets 2 reps 60% of 1RM + blue bands 1 min rest
Goodmorning 3 sets 5 reps, 3 min rest
Glute Ham Raise 4 sets 5 reps, 2 min rest
Abs, 4-6sets
Plyos -

Friday(ME bench)
2 Board Bench Press: work up to one rep max
Flat Bench Press 23 sets 3 reps, 2 min rest
Skull crushers 3 sets 3 reps, 2 min rest
Overhead Press 3 sets 3 reps, 2 min rest
Pull Ups med/out 3 sets 3 reps, 2 min rest
Grip work -

Obviously there are too many 3set/3rep shit in there, but im not sure when I should rotate it so that everything(lats/shoulders/tris) get a chance of being hit by 3 reps instead of higher reps. Ok sorry for posting this stuff again, but im starting to get frustrated and need some help!!!!! How should I change this up??Thanks guys

 

[JollyRogers]

bump ... someone help a guy out, I dont think im qualified enough to have any say on this. although I do know about overtraining

 

[Liftbig]

you defiantly need to add some volume workout. a template is good to follow but dont let it dictate every workout. the only thing i really plan on doing when i get to the gym is my max effort move, and my weights for speed days. everything else is determined by how i feel, and what needs work at the time. you have to learn to listen to yourself.

 

[leatherface]

I get what you mean, but I FEEL like i can do all those sets of low reps, until like 3 weeks later when i feel like im going to die b/c of overtraining. I'm just never sure what/when to do the higher rep stuff.

 

[leatherface]

any more thoughts/opinions?

 

[leatherface]

How about this for next week? Is this alright or does it still look like too much?

Monday (ME squat)
Box Squat: work up to one rep max.
Partial Squat Work up to 3RM 3 min rest
Glute Ham Raise 4 sets 10 reps, 2 min rest
Abs 4-6 sets
Grip Work -

Tuesday(DE bench)
Bench Press: 8 sets of 3 reps 40% of 1RM bounding 1 min rest using 3 grips
Close Grip Bench work up to 3RM 2 1/2 min rest
Close Grip Pushups(bench plane) 4 sets 10 reps 2 min rest
Reverse Barbell Rows 4 sets, 8 reps 2 min rest
Cleans 3sets, 3 reps, 3 min rest
Plyos- 2 sets of power push up, 2 sets of medicine ball chest pass

Thursday(DE squat)
Box Squat: 8 sets 2 reps 50% of 1RM 1 min rest
Deadlift + Calf Raise Work up to 3RM 2 min rest
Leg Curl(b/c i can’t do goodmornings or RH right now) 3 sets 10 reps, 2 min rest
Abs, 4-6sets
Plyos - 2 sets of vertical jumps, 2 sets of box jumps, 1 sets of 65lb squat jumps

Friday(ME bench)
4 Board Bench Press: work up to one rep max
Flat Bench Press Work up to 3RM 2 min rest
Reverse Close Grip 3 sets 10 reps, 2 min rest
Seated Overhead Press 3 sets 5 reps, 2 min rest
Pull Ups med/out 3 sets 10 reps, 2 min rest
Grip work -

 

[leatherface]

I'm really sorry I keep bumping this, but I would really appreciate some help/comments if anyone has any. My appologies.

 

[JollyRogers]

This is what I do right now

Back

Deads
Shrugs, dumbbell or barbell
Rows

Chest Tri

Inclines
Flat (every other week)
Close-grip or Weighted dips or tri extensions seated or standing

Legs
(Always 2-3 days later from chest)

Squats
Front Squats
Good mornings
Seated calve raise


I do this most of the time but change up the moves, reps sets, ect

This is based on what I need to focus on but in general its great

Once and awhile (every other week) I will work directly on isolation areas, i.e. biceps shoulders forearms ect ect


This workout can burn you out fast though because I do both deads and squats relatively close to each other.

[edit] Its good to drop the deads out when you feel your getting spent and do other forms of back moves

 

[Debaser]

Though WSB is a great program, I really don't think it is for everyone. I think you would benefit from a more linear periodized workout. IE adding small amounts of weight to the bar every workout. I'm doing such a routine right now and I'm loving it, I'm hitting all my major musculature twice a week, while still recovering and adding weight to the bar every single session.

I mofified my 3 day a week routine to look something like this. I made some slight modifications to it, off the top of my head:

1. Adding Sandbag carry to day one, and farmer's walk to day 2.
2. Adding a couple more accessory exercises (L-fly and leg raise).
3. Changing dumbell rows to bent over rows and making it 1 x 10.
4. Adding 1 x 10 supinated pulldowns to the 2nd day.

This way I'm working all of my bodies major musculature twice a week. Since the volume is so low, I'm having no problems recovering. I'm really liking what I did with this routine. It's so balanced too, because I'm doing horizontal pushing/pulling Monday, and then in the vertical plane on Thursday. Also on Saturdays I devote a session to grip training (pinch grip lifting, CoC, finger extensors, etc.)

 

[leatherface]

I was thinking about cutting it to 3 days a week as well, and making a few more adjustments. Thanks for the advice Jolly and Debaser! Much appreciated