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Help setting up next cycle- maybe WSB Hybrid?
I definitely like the idea of doing a ME squat/dl day and a DE hybrid oly lift/box squat day. I'm still not sure on how I'd do upper body. Here are two options:
1. Chest & Back one day, Shoulders, triceps, biceps the other day
2. ME Overhead press? & DE Jerks
I'm just going to think out loud here:
The #1 option
+'s
+ It'd be much easier to set up compared to ME overhead press
+ I think Poliquin does set upper body divided like that
-'s
- #1 doesn't seem very athletic
-I have no reason to try ME Bench for basketball and splitting the upper body like that seems so BB-like
-I would be hitting lower body 2x a week, but it just seems weird priority-wise to have equal time for upper body
- Oly lifts ONE day?
The DE upper isn't a problem as I could always do Jerks (I think?). What I was thinking is just do option #1, or not do a ME overhead press day. Just do something like 5x5 Military Press that day, but then I don't know how I would set the rest up. I don't know...I think option #1 makes sense, but then I don't want to do all the oly lifts one day. Also I'm used to doing lower body in some capacity 3x a week.
Ok, this is what I'm thinking right now.
9 week cycle
M- (ME Sq,DL)
Alternate every 3 weeks, work up to heavy triple(maybe double)
-Full back squat, Snatch-grip DL, Full front squat
-Step-ups/Reverse Lunges 3x5+5
-Romanian DL/Bent knee GM 3x5
T- Chest & Back
-Incline Press- 3x8>4x6>5x5
-Chins
-Barbell Row - 3x8>ditto
-Biceps 3x8-12
-Rotator Cuffs
Th- Shoulders & Triceps
-Standing Military Press 5x5
-Close Grip Bench - 4x8
-Dips
-Abs
F- DE Lower
-Hang Power Snatch 4x3
-Power Clean 3x3
-Box Squat 5 x2@60%
-Glute Ham Raise
-Grip work
Ok, so I probably butchered the WSB principles, but I just wanted to get this out and have some input. I still need to read up some more on how routines are organized. I'm still not liking how things are organized. Want more 1 more Oly lift and something is just not looking right. If all else fails, I guess I could stick to 3x a week: 1 OLY, 1 Squat, 1 Press...but I want to try this out and see how it works for me.
I definitely like the idea of doing a ME squat/dl day and a DE hybrid oly lift/box squat day. I'm still not sure on how I'd do upper body. Here are two options:
1. Chest & Back one day, Shoulders, triceps, biceps the other day
2. ME Overhead press? & DE Jerks
I'm just going to think out loud here:
The #1 option
+'s
+ It'd be much easier to set up compared to ME overhead press
+ I think Poliquin does set upper body divided like that
-'s
- #1 doesn't seem very athletic
-I have no reason to try ME Bench for basketball and splitting the upper body like that seems so BB-like
-I would be hitting lower body 2x a week, but it just seems weird priority-wise to have equal time for upper body
- Oly lifts ONE day?
The DE upper isn't a problem as I could always do Jerks (I think?). What I was thinking is just do option #1, or not do a ME overhead press day. Just do something like 5x5 Military Press that day, but then I don't know how I would set the rest up. I don't know...I think option #1 makes sense, but then I don't want to do all the oly lifts one day. Also I'm used to doing lower body in some capacity 3x a week.
Ok, this is what I'm thinking right now.
9 week cycle
M- (ME Sq,DL)
Alternate every 3 weeks, work up to heavy triple(maybe double)
-Full back squat, Snatch-grip DL, Full front squat
-Step-ups/Reverse Lunges 3x5+5
-Romanian DL/Bent knee GM 3x5
T- Chest & Back
-Incline Press- 3x8>4x6>5x5
-Chins
-Barbell Row - 3x8>ditto
-Biceps 3x8-12
-Rotator Cuffs
Th- Shoulders & Triceps
-Standing Military Press 5x5
-Close Grip Bench - 4x8
-Dips
-Abs
F- DE Lower
-Hang Power Snatch 4x3
-Power Clean 3x3
-Box Squat 5 x2@60%
-Glute Ham Raise
-Grip work
Ok, so I probably butchered the WSB principles, but I just wanted to get this out and have some input. I still need to read up some more on how routines are organized. I'm still not liking how things are organized. Want more 1 more Oly lift and something is just not looking right. If all else fails, I guess I could stick to 3x a week: 1 OLY, 1 Squat, 1 Press...but I want to try this out and see how it works for me.
