please correct me if I'm wrong about WSB training here

[cccp]

I have been reading Loi Simmon's articles, and these seem to be the most important ideas from them:

1.
Monday - ME squat and deadlift;
Wednesday - ME bench;
Friday - Speed squat
Sunday - Speed bench (ME day - 3 days after speed day)


2.
Switch the core lifts every three weeks for a beginner lifter like me - I can only bench 205 lbs, but that's about to change. An experienced lifter should change it every week.

3.
For speed training do 8-10 sets for 3 reps with 50-60% of 1 RM. Rest little between sets - 45 secs.

4.
Do supplemental work, to improve the core lifts.




That is what I was able to grasp, something that seemed to be the most important. I also wrote down more of his advice on what exercises to do on what days, and how many reps and stuff.


Please tell me if I left anything important out, and correct me, because I want to start this thing next week, and I want to start it right.

 

[cccp]

Also, there is this article, on elitefts, how one guy was a "Beginner". But he started out being very strong already.
Here are my stats, should I just follow the same workouts he did?

22 years old,
6', 185 lbs
bench 1RM - 205 lbs
squat - best I ever did was 255 * 5-6 reps
deads - my best was 235 * 5-6 reps, and I only did them for a couple of months.

in general I have to admit that I'm pretty weak, and have been exercising by the "Muscle and Fitness" methods for years, and been stuck at low strength for very long.

Here's the article.


-----------------------
In the Beginning
By Bob Youngs
For EliteFTS

Jim Wendler has written a great series on tips for beginners. I was talking to Dave Tate about it and he gave me the idea for this article. I want to share what my workouts looked like when I first got to Westside Barbell. I walked in with a 580 squat, a 390 bench, a 520 deadlift, and a best total of 1450. Let’s just say I was very weak compared to the other guys. My GPP and work capacity were very low.

The first thing Louie told me was there was no way I should try and do as much as the other guys. That volume of work would run me into the ground. I needed to raise my GPP and work capacity over time. He told me to do three exercises per workout and go from there. Here is how my workouts looked for the first three months:

Monday (max effort squat and deadlift day)-
1. Main exercise-this was a good morning, a low box squat, or a deadlift variation up to a max single or triple.
2. Glute ham raises-I would do three sets of as many as I could.
3. Leg raises-three sets of as many as I could

Wednesday (max effort bench press day)-
1. Main exercise-pick one and work up to a max single
2. Extensions-three sets of eight to twelve reps
3. Chest supported rows-three sets of five to eight reps

Friday (dynamic effort squat day)-
1. Box squats with straight weight-I always did twelve sets of two reps
2. Reverse Hypers-three sets of eight to twelve reps
3. Weighted sit ups-three sets of five to eight reps

Sunday (dynamic effort bench press day)-
1. Speed bench press-eight sets of three reps
2. JM Press or carpet press-three sets of three to five reps
3. Lat pulldowns-three sets of eight to twelve reps

As you can see my volume was very low in the beginning because that was all I could handle. I had to get in shape to train. I want all of you beginners to look closely at the above. More is not always better.

After three months or so Louie had me a forth exercise to each day. On Mondays I added in reverse hypers after the glute ham raises. On Wednesdays I added in side lateral raises after the extensions. On Fridays we added glute hams after the reverse hypers. For Sunday Lou had me add in front plate raises after triceps work.

 

[Liftbig]

looks ok to me. how about you post your workouts so other board members and myself can critique and help you as you go.

 

[cccp]

looks ok to me. how about you post your workouts so other board members and myself can critique and help you as you go.

Thanks. I'm going to plan them out tonight and tomorrow, and then post them. I just wanted to make sure that I didn't misunderstand anything.

 

[DBCooper]

One thing on ME squat day it is either a max squat movement OR back movement-not always deadlift variations.

 

[cccp]

One thing on ME squat day it is either a max squat movement OR back movement-not always deadlift variations.

So would it be a good idea to squat single max the first week, then deadlift single max on the second week, and then do triple max in goodmornings on third week? And then repeat it all over again.

The only problem - it would mean that you only max out in a lift once every three weeks. Or is it OK to do that?

 

[DBCooper]

Roatation is key, I have gone months without deadlifting off the floor and nearly always get a pr, keep track of different maxes and try to beat them. You can always add boxes/mats and chains etc to add variation also.

 

[Devastation]

Please tell me if I left anything important out, and correct me, because I want to start this thing next week, and I want to start it right.

Improve your form on all your lifts and and never stop learning