New WS workout. PLEASE CRITIQUE

[superwife]

I have been researching the WS workout and I put one together to try. I am new to lifting weights so please help me with different options for the exercises and critique what I have. Thanks!

I guess I should give a quick overview on what I am doing now..
I am 5'2" and 120lbs. I have been doing cardio only until recently and decided to start lifting weights for real. My goals are to bench 100lbs. I have not made a goal yet for squat... and I want to learn to do a real deadlift...

Here is what I am doing/planning on doing:

Sunday - ME Upper
Alternating Board Presses and normal bench - max
Current Max - bench-85, 2 board press-95
Skull Crushers - 3x8 (curling bar + 5lbs/side - I meant to do 2.5 lbs but wasn't paying attention. When I got home and saw the amount, I didn't feel so bad about it being so heavy...)
Seated Cable Row - 3x8 (60lbs)
Face Pulls - 3x8 (lat pulldown machine - 30lbs)
External Rotations - 4x8 (5lb dumbell)
Military Press - 3x8 (17.5 dumbells)

Tuesday - ME Lower
Alternating Good Mornings and Squats - max
Current max - gm-65lbs, squat-115lbs
Stiff Leg Deadlifts 3x12 (60lbs)
Glute/Ham raises - I attempt 5-8 at a time...still working on the negative...
Leg Press (on GM day) 3x8 (180lbs)
Calve raises 3x8 (140lbs)

Thursday - DE Upper
Bench Press - 10x3 (bar)
Board Press - 2x5 (not sure, didn't do these last week)
Bent Over Rows - 3x5 (30lbs, I think)
Face Pulls - 3x8 (lat pulldown machine - 30lbs)
External Rotations - 4x8 (5lb dumbell)
Military Press - 3x8 (17.5 dumbells)

Saturday - DE Lower
Box Squats - 10x2 (65lbs, I think)
Romanian Deadlifts - 4x8 (60lbs)
Pull Down Abs - 4x8 (30lbs)
Hanging Leg Raises - 3x12 (body weight)
Hyperextensions - 3x8 (bw + 10lbs) - would like to do reverse but I guess this is ok for now...
Calve raises 3x8 (140lbs)

I know this is long and rather rambling...sorry. Any help is definitely appreciated. Since I am new to real lifting, I don't know a lot of exercises so I am struggling. Any suggestions on other exercises to rotate in or any improvements to make...

Thank you so much!!

 

[spatts]

Couple things that WE do differently, take it or leave it:

We never do a full ROM max ANYTHING in the gym. The only times I ever do a full bench, full squat, or full deadlift for a max is IN competition. I strengthen those moves by doing other moves that build strength in a similar plane.

I choose to do accessory movements that are in the same plane as the lift I'm trying to improve that day. For example, I wouldn't do skull crushers because I never ever need my triceps to be strong behind my head; I would do rolling extensions or elbows out extensions instead.

There is ZERO carry over from leg press to squat...waste of time. I can leg press 9 plates each side for reps, but I sure as hell can't squat that.

Instead of doing 3 shoulder moves and a trap move on bench day, I would do "A" tricep move, "A" lat move, and "A" shoulder move....rotators if needed.

Don't forget hip work and deadlifts. A Romanian deadlift is NOT a deadlift. Do reverse band deads, or rack pulls, dimels, high box pulls, etc...in addition to those. I do Romanians as hamstirng accessory work, not a main move. On "squat day" we sometimes never squat. We run a 3 week roatation of GMs, Deads, and a squat related move (like high or low box squats with a SS Bar).

Any chance you can post vids of your form?

 

[cheesecake]

My only suggestion would be to not do actual bench and squat on your ME days. You don't want to max too often on those exercises.

There are a lot of partial ROM exercises that you can do instead.

Here are a few.
Bench:
Floor Presses
1, 2, 3 Board Presses (flat, incline, decline)
Close grip presses
Pin presses

Squat:
Good Mornings
Zercher Squats
Front Squats
Box Squats
Low Box Squats
Good Morning Squats
Seated Good Mornings

Just my $.02.
...chad...

 

[cheesecake]

We never do a full ROM max ANYTHING in the gym. The only times I ever do a full bench, full squat, or full deadlift for a max is IN competition. I strengthen those moves by doing other moves that build strength in a similar plane.

You beat me to it.
...chad...

 

[superwife]

Unfortunately our dig. camera sucks...I think I can steal the one from work one evening and get some vids.

If I am not planning on competing, can I do the full ROM moves occasionally? Like once a month or so?

I will check out the moves you suggested...

Thanks so much!!!

 

[cheesecake]

If I am not planning on competing, can I do the full ROM moves occasionally? Like once a month or so?

It really doesn't have anything to do with competing. Maxing that often will lead to overtraining.

If your goal is to increase your squat, bench, and deadlift, then maxing out too often could be detrimental to that.
...chad...

 

[Liftbig]

good points spatts, and cheesecake.

more variation is needed imo, in your max effort choices.

skul crushers are not all bad, i do them for me they work the part of the tricep around the elbow pretty good. also i dont see dumbell presses anywhere, these are a great exercise for upper
body strength. in fact dumbells with any exercise are great.
my favorite tricep exercises are...
rolling extensions with Dbs and BBs
dumbell presses (all planes)
elbows out extensions
bb extensions
high board presses
high pin presses
jm presses
etc,

some good exercises for back are
any type of row...
cs rows
t-bar rows,
bent over bb and db rows
standing rows(i call them standing lat pulls sometimes)
lat pulls downs with various bar attachments

also i only see you doing abdominals on DE lower, and you have two exercises for them, thats kinda like playing catch up for not doing them on Me lower. do them on ME lower too. you can do abs every workout if you wanted too.

also i recommend you do the rotator cuff work at the end of every upper body workout. an ounce of prevention is worth a pound of injury.