While I dont currently use WSB, I played with it for a while. What I really did like about it was that it isn't a program like Body For Life or something, its more of a training philosophy, which can be applied by many different people with differing body types in different ways. You accept and observe certain tenants of it, and mold your training to fit them. In this way it is an infinite amount of custom tailored programs all in one. However I did it is different than how Louie does it which is different than how spatts does it, etc etc.
In my opinion, this is one of the best, and yet worst things about WSB. But that's another thead....
For the last 10 weeks or so I've been using a 3 day split. I do some light stretching and warmup at the begining of each session, only takes a few minutes. I then perform either a power snatch, power clean, or push press. I typically do 3 to 4 sets of 3 in this, and about once a week I will do a heavy single in one of these movements.
On mondays and fridays I perform mostly lowerbody work. The second movement will be squat based. The squat movements I use include low box squats, high box squats, olympic squats, wide stance squats, and wide stance GMs. Typically these are all done pretty heavy. Sometimes I'll start with 1 or 2 sets of 5, which are sort of like warmups, not using just the bar but not using a workout weight either. Then I'll do 3 or 4 sets of 3. I usually end this with one or two a max effort singles, although sometimes I dont. Sometimes instead of a max effort single I'll load up a supermaximal load and just unrack it and stand to help me get the feel of heavier weights, although things like high box squats let me handle 50+ lbs more than I can squat in any other manner which also helps me become accustom to them. These 5 squat type workouts are also sometimes supplemented with band resistance, which gives 10 total heavy leg lifts. Next I typically do something like romainian deadlifts or GHR, usually sets in the 5 rep range. I usually follow this with either weighted chins or bent over barbell rows, usually 2 or 3 sets of 5-7 depending on the weights I use. Then I hit some weighted ab work and I'm done.
Wednesday is upper body day, the second movement of the day is usually incline barbell bench press or standing overhead press, sometimes I will do heavy weighted pushups or flat bench instead though. Add bands to change up things every once and a while here too. Again I always rotate the exercises, never doing the same one two weeks in a row. This is usually 4 or 5 sets of 3 for bench, 3 or 4 sets of 5 for OHP, and 3 sets of 10 for weighted pushups. Sometime I'll do a heavy single but not usually. Next is usually a tricep exercise, generally JM presses as they seem to carry over very well to pressing weight away from you,sometimes weighted dips. Here I usually do 3 or 4 sets, reps depending on weight and how I feel. Then another lat exercise, either weighted chins or bent over rows (whichever I didn't do on Monday). I favor bent over rows to chins most of the time because there are a variety of grips I can use to keep more variety in there. Sometimes I even do a T-bar row with the barbell shoved in the corner of the room. Sometimes I'll include some core work here, or leg lifts from the leg lift chair thingie.
I finish each workout with lots of longer stretching, especially in the calf/tibialis area since I have "a textbook case of shin splints" On occasion, I'll get on the leg press and work the tibs a little bit, with 2 or 3 15-20 rep physicaly therapy type sets.
Right now I do all of this instinctivly, although I also carry a notebook with me and have every rep, set, and weight written down in it. I even keep notes about pain I am having, headaches, grip getting weaker during a set, crowd in the gym, how I am feeling, anything that could effect my workout.
I am currently taking a week off, reading
Supertraining and working on my next program. It will either be an offshoot of this program possibly around a 4 day split, or it will be a modified form of the University of Nebraska Advanced Weight Training program found in
Complete Conditioning for Football. I like the program, but the split is sorta weird and I'd like to add more squat styles in it. Plus I do not have access to the Hammer Strength Jammer which is used a good bit in this program.
Wow thats long
J.
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