My First WSBesque Workout

[scruples]

ok...

i've been stuck for too long at the same weight on my squat and my bench... i've just started doing deads and have had some luck but feel that luck is about to end... bottom line, i feel that i have been performing ALL of these lifts TOO SLOW, and on the bench, TOO WIDE... i got some fucked up notion in my head at one time that slow/wide = better or something like that (i'm sure i'm not the first person it's happened to)... but anyway, i am trying to incorporate some principles from the WSB style of training on which i've done some limited research... but my research has left me wondering about some things and so here i am...

today was the first day i've tried to incorporate any WSB techniques and i did so by performing my DE bench day today and it went as follows:

bench:
1 set warmup bar only
8x3 at 50% of my estimated 1RM (a good estimate)
-- i performed these very explosively and it felt pretty good

supplemental:
5x5 close grip bench - heavy, but not to failure
5x5 lateral raises - again, heavy, but not to failure
5x5 t-bar rows - see above

how does that exercise selection look for a DE bench day? all criticism is greatly appreciated...

also, what type of supplemental lifts should i be doing for squats and deads?? stuff like leg exts? good mornings? SLDL? again, comments, suggestions, etc are all greatly appreciated... thanks in advance...

 

[benchmonster]

that is actually a very good Dynamic workout. Good exercise selection. make sure you are getting all 3 reps done in the bench in under 3 seconds, and with one breath. If you can't do that, drop the weight and increase the speed.

Supplementals look good, I try and do hypertrophy type reps on M.E. day, and power type reps on D.E. day for my supplementals.

Also, make sure you are doing some work to strenthen the rotators. Very important.

And supplementals for the Squat/deadlift day are reverse hypers, glute/ham raise, pullthroughs, stiff legged deadlifts, dimel deadlifts, good mornings, basically anything that works the posterior chain, and always always always a ton of ab work. Heavy ab work. Also, do heavy ab work.

Hope it all works out for you.

B.

 

[scout420]

It looks pretty good man.But different things work for different people.try that out for a few weeks and if it dosnt work try something else to you get something that works for you.Now once you do find a routine that works I still suggest switchin it up every once in a while no matter what to keep your muscles guessing.This will promote good muscle growthI say you can stick with a routine 4-6 weeks.or you can do what I do whick is drop and add one exercise every week. Example

Say this week I did (Bench-Decline bench-Cable Flys-Incline Dumbell Press)

The following week I will do(Bench-Decline Bench-Cable Flys-Chest Press)

Than the week after that I'd drop something and add something else and I just do it like that.