Another attempt at a training routine

[Mike_Rojas]

My last try at a routine didn't cut it, so I did something similar to Swain's and modified it to suit me:

Day 1: Chest/Triceps, Lower Body/Erectors
Bench
Board Press
Box Squats
Good Mornings

Day 2: Rest

Day 3: Shoulders, Lats/Traps
Military Press
Barbell Rows
Pullups
Shrugs

Day 4: Rest

Day 5: Chest/Triceps, Lower Body/Erectors
Incline Bench
Close Grip Bench
Snatch Grip Deadlift
Zercher Squats

Day 6: Rest

Day 7: Rest

Day 8: Shoulders, Lats/Traps
Push Press
Supinated Grip Rows
Supinated Grip chins
Partial upright row

Day 9: Rest



All exercises: 3 warm up sets and 2 heavy sets of 5. Will cycle in speed work.

Goals: get bigger and stronger (of course)

My weaknesses: posterior chain; lockout

 

[IronLion]

You need a some hamstring work and since your erectors are weak I would use GHR's and swing throughs. Rep range between 6-10 and 3-5 sets, somewhere around thirty reps total.

Also I would add some event training for gpp and endurance, there are a million different things you could do...add some variety.

 

[Zander1983]

What happened to WSB, Mike?

 

[Mike_Rojas]

What happened to WSB, Mike?

My joints were killing me the whole time and I always felt overtrained. I'm not knocking WSB, I just had a hard time with it.

 

[Mike_Rojas]

You need a some hamstring work and since your erectors are weak I would use GHR's and swing throughs. Rep range between 6-10 and 3-5 sets, somewhere around thirty reps total.

Also I would add some event training for gpp and endurance, there are a million different things you could do...add some variety.

I was thinking box squats, good mornings, and snatch grip deadlifts all hit the hamstrings hard - but if you think my hams need more work I'll add it in.

I would like to try some farmer's walks, sled drags, and wheel barrows. I just don't have those implements at the moment.

Thanks for the advice, IronLion

 

[JOKER47]

My joints were killing me the whole time and I always felt overtrained. I'm not knocking WSB, I just had a hard time with it.

Can you post up the WSB routine you were following? I'm just curious, because all the things you just mentioned actually went away when I started a WSB-based rotine.



Joker

 

[Mike_Rojas]

Can you post up the WSB routine you were following? I'm just curious, because all the things you just mentioned actually went away when I started a WSB-based rotine.



Joker

My routine went something like this:

DE Lower:
Box Squats 10 sets of 2 at 50%

ME Upper:
4 Board, 3 Board, 2 Board, or Floor Press

ME Lower:
Chain GM, Reverse Band D/L, Rack Pulls, or Box Squat

DE Upper:
Speed Bench 9 sets of 3 at 60%

Assistance work for upper varied among:
Barbell Rows
Overhead Press
Pullups
Plate Raises
Usually 3 or 4 sets of 5-10 reps

Assistance work for lower varied among:
partial glute-ham raise
weighted sit ups
bodyweight reverse hypers
Usually 3 or 4 sets of 5-10 reps

Don't think I'm bashing WSB - I'm not. I don't think my joints can handle the constant speed work.

 

[JOKER47]

My routine went something like this:

DE Lower:
Box Squats 10 sets of 2 at 50%

ME Upper:
4 Board, 3 Board, 2 Board, or Floor Press

ME Lower:
Chain GM, Reverse Band D/L, Rack Pulls, or Box Squat

DE Upper:
Speed Bench 9 sets of 3 at 60%

Assistance work for upper varied among:
Barbell Rows
Overhead Press
Pullups
Plate Raises
Usually 3 or 4 sets of 5-10 reps

Assistance work for lower varied among:
partial glute-ham raise
weighted sit ups
bodyweight reverse hypers
Usually 3 or 4 sets of 5-10 reps

Don't think I'm bashing WSB - I'm not. I don't think my joints can handle the constant speed work.

I'm far from an expert, but it seems to look ok to me. The only thing I can think of is were you going all the way to lock-out on your speed work? My elbows, in particular, were bothered by speed work when I locked out each rep. Now I stop just short of lockout for speed work. I still peform full ROM for ME days, though. That may or may not be "ok" as far as WSB goes, but it helped me.

Just a thought, and I never thought you were bashing WSB. You don't seem to be that kind of guy.


.02,
Joker

 

[Zander1983]

My joints were killing me the whole time and I always felt overtrained. I'm not knocking WSB, I just had a hard time with it.

Much like Joker, I find it to be the complete opposite to that.

I don't feel like I am doing enough.

 

[MrTrap]

Doesn't look bad. Try it for a couple months. If it is working at that point, keep doing it.

Traps