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Zander1983
New member
After two weeks of modified WSB, I've decided its not entirely for me. While the program rawked for all intensive purposes, I needed to take more control... So here is the result. Its a combination of everything I personally want and need in a training program at the moment. Hopefully it does the job 
DAY 1
Overhead Press*
Bent-over Rows*
Bench Press
Chin-ups
Rotator Tri-set
DAY 2
Full Back Squat*
Snatch-grip Deadlift*
Good Mornings
Overhead Lunges
2 core movements selected from Turkish Get-ups, Zott Presses, Weighted Crunches, Hip Swing Throughs, Saxon Side Bends, Bent Press, Russian Twists
DAY 3
Speed Overhead Press#
Speed Bench Press#
JM Press
Hammer Curls
2 core movements
DAY 4
Box Squats^
Power Snatch
Power Clean
Zercher Squats
Ad/abduction
*
Week 1: 3 x 5 (80-85% of max)
Week 2: 3 x 5 (80-85% of max), 3 x 4 (85-90% of max)
Week 3: 3/2/1/3/2/1 (90% / 95% / 100% / 92% / 97% / 102%)
Week 4: 3 x 3(85-90% of max) for Day 1 and 2, rest two days, test, rest two days… begin new block
#
Week 1: 55% for 8 sets of 3 reps with 60 second rest periods
Week 2: 60% for 8 sets of 3 reps with 60 second rest periods
Week 3: 65% for 8 sets of 3 reps with 60 second rest periods
^
Week 1: 55% for 8 sets of 3 reps with 60 second rest periods
Week 2: 60% for 8 sets of 3 reps with 60 second rest periods
Week 3: 65% for 8 sets of 3 reps with 60 second rest periods
The exercises not marked with a rep range will stay fairly constant. Around 10 reps per exercise, divided amongst however many sets I perform. I will go by feel. As long as total reps stays fairly constant its okay in terms of periodization.
DAY 1
Overhead Press*
Bent-over Rows*
Bench Press
Chin-ups
Rotator Tri-set
DAY 2
Full Back Squat*
Snatch-grip Deadlift*
Good Mornings
Overhead Lunges
2 core movements selected from Turkish Get-ups, Zott Presses, Weighted Crunches, Hip Swing Throughs, Saxon Side Bends, Bent Press, Russian Twists
DAY 3
Speed Overhead Press#
Speed Bench Press#
JM Press
Hammer Curls
2 core movements
DAY 4
Box Squats^
Power Snatch
Power Clean
Zercher Squats
Ad/abduction
*
Week 1: 3 x 5 (80-85% of max)
Week 2: 3 x 5 (80-85% of max), 3 x 4 (85-90% of max)
Week 3: 3/2/1/3/2/1 (90% / 95% / 100% / 92% / 97% / 102%)
Week 4: 3 x 3(85-90% of max) for Day 1 and 2, rest two days, test, rest two days… begin new block
#
Week 1: 55% for 8 sets of 3 reps with 60 second rest periods
Week 2: 60% for 8 sets of 3 reps with 60 second rest periods
Week 3: 65% for 8 sets of 3 reps with 60 second rest periods
^
Week 1: 55% for 8 sets of 3 reps with 60 second rest periods
Week 2: 60% for 8 sets of 3 reps with 60 second rest periods
Week 3: 65% for 8 sets of 3 reps with 60 second rest periods
The exercises not marked with a rep range will stay fairly constant. Around 10 reps per exercise, divided amongst however many sets I perform. I will go by feel. As long as total reps stays fairly constant its okay in terms of periodization.
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