Startin wsb ;)

[leatherface]

Ok, im starting WSB here in a couple weeks and im trying to make up a routine, so how does this look? I appreciate any feedback and critiques!!!! I would like to do some RDL instead of SLDL, but no matter how much I read about them i still don't see the big difference. THe way i do them is just pick the barbell up using a regular grip, bringing it along my shins and quads, keeping my legs stiff, then lower and shoot back up....ok so here is my routine:

Week 1

Monday (ME squat)
Good Morning: work up to one rep max, about 9 sets.
1 min rest while doing 5 reps
2 min rest while doing 3 reps
4 min rest while doing 1 rep
SLDL 5 sets, 3 reps, 3 min rest
Reverse Hypers 4sets 4 reps, 2 min rest
Abs
Blue band pull down crunch 2 sets
Leg raises 2 sets

Tuesday(ME bench)
2 Board Press: work up to one rep max, about 9 sets.
1 min rest while doing 5 reps
2 min rest while doing 3 reps
3-4 min rest while doing 1 rep
Skullkrusher 5 sets 3 reps, 2 min rest
Dumbell Rows 5 sets 6reps, 2 min rest
Side Raises 5 sets 6 reps, 2 min rest

Thursday(DE squat)
Box Squat: 8 sets of 2 reps 60% of 1RM 1 min rest
Rack Deadlifts 5 sets 3 reps, 3 min rest
Reverse Hypers 3 sets 3 reps, 2 min rest
Abs, 4 sets total

Friday(DE bench)
Bench Press: 9 sets of 3 reps 50% of 1RM 1 min rest
using 3 grips
Dumbell skullkrusher + mini band 4 sets, 8reps 2 min rest
Bent BB rows 3sets, 8 reps, 2 min rest
DB Military Press 3sets, 6 reps, 2 min rest

Week 2

Monday (ME squat)
Good Morning: work up to one rep max, about 9 sets.
1 min rest while doing 5 reps
2 min rest while doing 3 reps
4 min rest while doing 1 rep
SLDL 5 sets, 3 reps, 3 min rest
Reverse Hypers 4sets 5 reps, + bands 2 min rest
Abs

Tuesday(ME bench)
Bench Press: work up to one rep max, about 9 sets.
1 min rest while doing 5 reps
2 min rest while doing 3 reps
3-4 min rest while doing 1 rep
Skullkrusher on a decline bench 5 sets 3 reps, 2 min rest
Dumbell Rows 5 sets 6reps, 2 min rest
Cleans 5 sets 3reps, 2 min rest

Thursday(DE squat)
Box Squat: 8 sets of 2 reps 45% of 1RM + Blue bands 1 min rest
Reverse Hypers 3 sets 3 reps, 2 min rest
Rack Deadlifts 3sets 3 reps, 2 min rest
Abs, 4 sets total

Friday(DE bench)
Bench Press: 9 sets of 3 reps 45% of 1RM + mini bands 1 min rest
using 3 grips
Dumbell skullkrusher 4 sets, 8reps 2 min rest
Bent BB rows + bands 3sets, 8 reps, 2 min rest
DB Military Press 3sets, 6 reps, 2 min rest


ok hope that was easy to read, so how does it look?

 

[spatts]

Leatherface...

I don't know how you want to set yours up, but it kinda looks like you took part of the thread I showed you on what WE do, part of some recent info on rest intervals, and part of some elitefts stuff and rolled it into one.

I will not attempt to tell you if it's right or wrong; if it will work or not, etc. There's only one way to know if that's true....try it.

I will tell you what *I* would do differently, and you can take it or leave it.

First, I like to choose 2 main moves for the day. For example, in the DE bench day that you show at the very bottom of your post, mine would look like this:

DE bench: work up to workset of 40% of max with chains. Work set = 8x3 with 2 medium grip, 3 wide grip, and 3 extra wide.

Move 2: Something tricep-ish...close grip 5 board to a 3RM

Accessory work (higher rep range to target muscle fibers that respond better to higher rep work):

Triceps: Elbows out extensions (because these are in the bench plane and provide more carry over...skull crushers are not/do not).
3x15 heavy or 6x8 with speed.

Lats: Barbell Rows 3x15 heavy

Shoulders: Seated Power cleans (again, I'd choose these because I get more carry over, as opposed to DB military press, and anything else overhead, which doesn't do squat for my bench).

I don't stress about rest intervals except on my speed sets. Then I race the Project until it's about who has the most aerobic capacity.

In summary, I use 2 main moves, then one higher rep accessory move for each of the muscles used in that main move. First two moves compound/low rep, accessory moves are isolated/higher rep.

 

[PlatnumKowboy]

I don't know about you but ME days kick the crap out of me so two of those in a row might be real tough on your CNS but thats more of a personal preference.

 

[spatts]

I recently heard...from DBC or lift big....one of the two guys here that actually train AT Westside, and they don't do that 2 move thing either. I guess we imagined that, becuase we've always done it that way. I can't imagine training LESS than I do now, though.

 

[leatherface]

Spatts, thanks a lot man(well girl but..u know ). I'm going to take what you said into consideration and change up my routine a little right now. I still have about 2 weeks before I start, so plenty of time to adjust. I'll post more later. Thanks again

and PlatnumKowboy, I appreciate your advice too, i was thinking the same thing. Maybe i could do
monday - ME squat
tuesday - DE bench
Thursday - DE squat
Friday - ME bench

Maybe that would b better?

 

[leatherface]

Ok, here is a more upgraded routine(thanks to those who helped ), not sure if i should switch the days around yet or not, ill wait for more input... ok here we go:

Week 1

Monday (ME squat)
Good Morning: work up to one rep max, about 9 sets.
1 min rest while doing 5 reps
2 min rest while doing 3 reps
4 min rest while doing 1 rep
SLDL 5 sets, 3 reps, 3 min rest
Reverse Hypers 4sets 4 reps, 2 min rest
Abs
Blue band pull down crunch 2 sets
Leg raises 2 sets

Tuesday(ME bench)
2 Board Press: work up to one rep max, about 9 sets.
1 min rest while doing 5 reps
2 min rest while doing 3 reps
3-4 min rest while doing 1 rep
JM Press 5 sets 3 reps, 2 min rest
Dumbbell Rows 5 sets 6reps, 2 min rest
Side Raises 5 sets 6 reps, 2 min rest

Thursday(DE squat)
Box Squat: 8 sets of 2 reps 60% of 1RM 1 min rest
Rack Deadlifts 5 sets 3 reps, 3 min rest
Reverse Hypers 3 sets 3 reps, 2 min rest
Abs, 4 sets total

Friday(DE bench)
Bench Press: 8 sets of 3 reps 50% of 1RM 1 min rest
using 3 grips
Close Grip 5board 4 x 3 2 min rest
elbow out extension + mini band 4 sets, 8reps 2 min rest
Bent BB rows 3sets, 15 reps, 2 min rest
Seated Power Clean 3sets, 6 reps, 2 min rest

Week 2

Monday (ME squat)
Good Morning: work up to one rep max, about 9 sets.
1 min rest while doing 5 reps
2 min rest while doing 3 reps
4 min rest while doing 1 rep
SLDL 3 sets, 3 reps, 3 min rest
Glute Ham Raise 3 x 15 2 min rest
Reverse Hypers 3sets 5 reps, + bands 2 min rest
Abs

Tuesday(ME bench)
Bench Press: work up to one rep max, about 9 sets.
1 min rest while doing 5 reps
2 min rest while doing 3 reps
3-4 min rest while doing 1 rep
Wide Grip Reverse Bench(5board) 5 sets 3 reps, 2 min rest
Lat BB Rows 5 sets 6reps, 2 min rest
Cleans 4 sets 10reps, 2 min rest

Thursday(DE squat)
Box Squat: 8 sets of 2 reps 45% of 1RM + Blue bands 1 min rest
Reverse Hypers 3 sets 3 reps, 2 min rest
Blue band Pull throughs 3sets 8 reps, 2 min rest
Abs, 4 sets total

Friday(DE bench)
Bench Press: 9 sets of 3 reps 45% of 1RM + mini bands 1 min rest
using 3 grips
Barbell Push up 4 sets, 12reps 2 min rest
Bent BB rows + bands 3sets, 8 reps, 2 min rest
DB Military Press 3sets, 6 reps, 2 min rest

Week 3

Monday (ME squat)
Box Squat: work up to one rep max, about 9 sets.
1 min rest while doing 5 reps
2 min rest while doing 3 reps
4 min rest while doing 1 rep
GM/Squat combo: 4 sets, 3 reps, 3 min rest
Glute Ham Raise 3 x 5 2 min rest
Reverse Hypers 3sets 15 reps, 2 min rest
Abs 4 sets

Tuesday(ME bench)
Bench Press: work up to one rep max, about 9 sets.
1 min rest while doing 5 reps
2 min rest while doing 3 reps
3-4 min rest while doing 1 rep
CG 2board Press 5sets 3reps 2 min rest
Wide Grip Reverse Bench(5board) 5 sets 3 reps, 2 min rest
Dumbbell Rows 5 sets 3reps + purple bands 2 min rest
CG overhead Press 4 sets 10reps, 2 min rest

Thursday(DE squat)
Box Squat: 8 sets of 2 reps 55% of 1RM + Purple bands 1 min rest
Speed Deads 3sets 3 reps, 2 min rest
Reverse Hypers + purple bands 3 sets 5 reps, 2 min rest
Green band Pull throughs 3sets 15 reps, 2 min rest
Abs, 4 sets total

Friday(DE bench)
Bench Press: 9 sets of 3 reps 55% of 1RM 1 min rest
using 3 grips
JM Press 3sets 5 reps 2 min rest
Dumbbell Kickback 4 sets, 12reps 2 min rest
Weighted Pull ups 3sets, 8ish? reps, 2 min rest
Front, side raise combo 3sets, 5reps, 2 min rest

Anything I missed? I threw a couple movements in there (like Kickbacks and pull ups) just for variety, but I wont do them too often. Also spatts, when you do seated Power cleans, do you you DB or BB, or just switch around? Thanks!

 

[spatts]

Ok, here is a more upgraded routine(thanks to those who helped ), not sure if i should switch the days around yet or not, ill wait for more input... ok here we go:

Week 1

Monday (ME squat)
Good Morning: work up to one rep max, about 9 sets.
1 min rest while doing 5 reps
2 min rest while doing 3 reps
4 min rest while doing 1 rep

I never pay attention to rest intervals unless it's a working speed set. This day is about maximal effort. Take the time you need to make the best max effort.

SLDL 5 sets, 3 reps, 3 min rest SLDL is an isolated move for the hammies. This would be good accessory work. A "second move" would be another compound move..like rack pulls.
Reverse Hypers 4sets 4 reps, 2 min rest
Abs
Blue band pull down crunch 2 sets
Leg raises 2 sets

don't forget obliques and intercostals.

Tuesday(ME bench)
2 Board Press: work up to one rep max, about 9 sets. Don't try to predict your warm up...stop thinking volume and think WORK. This is about your max, not your volume.
1 min rest while doing 5 reps
2 min rest while doing 3 reps
3-4 min rest while doing 1 rep
JM Press 5 sets 3 reps, 2 min rest once again, you can't determine how mny sets you will need to reach your 3 rep max. Once you fail to hit 3 of these at a weight, you're done.
Dumbbell Rows 5 sets 6reps, 2 min rest
Side Raises 5 sets 6 reps, 2 min rest
The accesory work for a bench is tris, lats, traps, shoulders. One move for each or do traps with deads on ME dead day.

I think you get the idea.

We use the standard:

Sunday...Speed bench
Monday...Max squat/dead/GM
Tuesday....sled dragging
Wednesday...Max bench
Thursday...Sled dragging
Friday...Speed squats
Saturday...sled dragging

Active recovery daily...sometimes several times a day.

I like the spacing, but you have to do what will fit your schedule.

 

[leatherface]

Alright I think im getting the hang of it. I'm going to figure out some more stuff and ill re post later thanks a ton spatts! BTW, on ME squat, after doing GM as my main, would it be alright to do box squats as a compound move next? The only thing im worried about is trying to make sure this doesn't exceed 60 mins!

 

[spatts]

I would do high box squats or low box squats, sure.