Advice on Tonights W/O

[CrimsonKing]

ME Upper Tonight.. Plan is outlined below.. WSB plan.. Spatts, Corn, Hannibal, Others, please tell me what you think -

Bench
135 x 3
185 x 3
205 x 3
235
245
255 - ?

JM Press
155 x 6 x 3

Elbows Out Extensions
50's x 6 x 3

Shoulder Press
135 x 6 x 3

DB Cleans
60's x 6 x 3

Bent Rows
185 x 6 x 3

Pull Downs to Front
135 x 6 x 3

 

[JDarty6173]

If you're trying to stick to a strict WSB program then you are doing too many different movements.. The WSB articles say to stick to 4 or 5 movements, and you have 7 listed there.. For instance, Monday was my DE Bench and I did the following:

1) Speed Bench w/Doubled minis: 9 Sets of 3
2) 7 Inch Rack Lockouts w/Doubled Light Bands: 4 Sets of 3-5
3) Reverse Grip Pressdowns: 4 Sets of 10
4) Chest Supported Rows: 4 Sets of 6

Then sometimes I will throw in a 5th movement for Delts, such as 3 sets of front plate raises or rear delt raises..

If you are adding in the extra movements because you are trying to give extra attention to weak delts, back, etc.. you can always hit a few sets during an extra workout on your "off days".

 

[CrimsonKing]

OK - How does this look then -

Bench
135 x 3
185 x 3
205 x 3
235
245
255 - ?

JM Press
155 x 6 x 3

Shoulder Press
135 x 6 x 3

Bent Rows
185 x 6 x 3

 

[spatts]

MAx Bench and JM press are your TWO MAIN MOVES.

You then pick ONE accessory move for each major supporting muscle.

1 tricep....Elbows out

1 LATS...BB rows (shoulder width grip, underhanded)

1 shoulder...seated power cleans

Then EAT, REST.

 

[CrimsonKing]

MAx Bench and JM press are your TWO MAIN MOVES.

You then pick ONE accessory move for each major supporting muscle.

1 tricep....Elbows out

1 LATS...BB rows (shoulder width grip, underhanded)

1 shoulder...seated power cleans

Then EAT, REST.

ok.. Then do I work up to a 1RM on the JM Press? Why is the JM Press considered a main move?

 

[spatts]

Work up to a 3 RM on those.

 

[skaman607]

Sorry but what's a jm press?

 

[CrimsonKing]

JM Press Video Clip

http://www.joeskopec.com/joeskopecjm.mpg