sample WS..comments ;)

[leatherface]

sticking points
deadlift - knee level
bench - on reps it seems to be a 3-4board press... on maximal weight its at the bottom??
FORCE SET - just means less weight, i could probably put out double the reps im doing

Monday (ME squat)
Goodmorning: either 3 sets of 5, 5x3, or single max sets.(usually single max set)
Rack Deadlifts(standing on 1plate) 3 sets, 6-8 reps
Low Box Squat(6’) 3 sets 5 reps
Front Squats 2 sets 8-10 reps
Abs 4-6 sets
Grip Work -

Tuesday(DE bench)
Bench Press: 8 sets of 3 reps 40% of 1RM +mini bands 45sec rest using 3 grips
Bent Rows 5sets 5reps 3 min rest FORCE SET
Close Grip Incline Bench 3sets 5 reps
Military Press 3sets 10 reps
Upright Rows 2sets 10reps

Thursday(DE squat)
Box Squat: 8 sets 2 reps 60% of 1RM + green bands 45sec rest
Goodmorning 3 sets 6-8 reps, 3 min rest FORCE SET
Front Squats 3sets 8-10reps 3 min rest FORCE SET
Glute Ham Raise 3 sets 10-12 reps
Abs, 4-6sets
Plyos -

Friday(ME bench)
2 Board Bench Press: either 3 sets of 5, 5x3, or single max sets. (usually single max set)
Standing OHP 4 sets 3 reps
Flat Bench Press 3 sets 6-8 reps
Hang Cleans 3 sets 5 reps
CG Benchpress 3 sets 8 reps
Grip work -


any suggestions/comments/questions?? They would be GREATLY appreciated! I can’t wait to start WS again, but last time I didn’t get much gains, mainly because I overtrained I think. Anyhow, this is where you gurus are needed! Help a brotha out Gotta keep smashing these PR’s.

 

[tad69]

Bench press: add floor press and/or chambered bar bench press.

Deads: Rack pulls from 3-4" below knees.

 

[leatherface]

Ya, i forgot to say what main ME moves I planned on doing..sorry
For bench I plan on doing 2-5 board presses, floor presses, incline & decline..pretty much everything..whatever is needed
For ME lower.. GM's, chain suspended(actually on pins).. GM's, rack deads from 3 levels(3" below knee, 1" below knee, and knee level)...and box squats

Thanks for the advice tad69 its appreciated
Anyone else have any comments? I gotta get this right this time around

 

[Exodus]

i dont like it.

your doing so many compound your cns will never recover.

i dont see the point of doing gm's, rack pulls, and box squats all in 1 day on me lower. or doing board press, ohp, and reg flat bench press all on me upper.

i dont think your getting the idea of wsb. more is not better, better is better.

her is what i do on me upper days.
1 exercise for a 1 rep max.
2nd exercise for a 3 rep max.
then either rack lockouts, or 3 board press (depending on what my 1st or 2nd exercise is. if i do a 1 or 3 rep max with boards, then i do rack lockouts as my tricep movement. if i did rack, then i use boards for my triceps) i do 6-8 sets of 8-12 reps.
then you pick each bodypart other than triceps invovled in the bench.
lats - the stabilizers so i do 2 exercises, 1 pulldown, and 1 row for a total of 3-6 sets of 12-15 reps.
next is shoulders. either side db or rear db for 2-4 sets of 8-10 reps.
then prehab movements.
elbow out ext for 1-2 sets of 12-15 reps.
face pulls - 1-2 sets of 12-15 reps.

me lower body.
1 exercise for a 1 rep max.
2nd exercise for a 3 rep max.
hamstrings are the triceps for the squat and deadlift. so i do either pin suspended gm's or rack pulls depending on if i did a pull or gm in my 1 or 3 rep exercise movements. for 4-6 sets of 6-8 reps.
then the other muscles
abs - the stabilizers 2 exericses - 3-6 sets of 12-15 reps.
lowerback - hyper ext for 2-4 sets of 6-8 reps.
prehab
high bar or overhead squats for 1-2 sets of 12-15 reps.
box jumps or depth jumps for 1-2 sets of 6-10 reps.

i hope that helps you.

X

 

[leatherface]

Ok I tried to redo this according to what you said Exodus. I'm not exactly sure what movments I should use for my 3RM though, so I doubt the board press is good since I already did a board press for my 1RM..anyhow...

Monday (ME lower)
Goodmorning: 1RM
Rack Deadlifts(standing on 1plate) 3RM
ABS 4 sets , 10-20 reps
Front Squats 2 sets 8-10 reps, 3 min rest
Glute Ham Raise 2 sets 12-15 reps 2 min rest
Grip Work -

Tuesday(DE bench)
Bench Press: 8 sets of 3 reps 40% of 1RM +mini bands 45sec rest using 3 grips
Bent Rows 5sets 5reps 3 min rest FORCE SET
Close Grip Incline Bench 3sets 5 reps, 3 min rest
Hang Cleans 3sets 8 reps 3 min rest
Upright Rows 2sets 10reps 2 1/2 min rest

Thursday(DE squat)
Box Squat: 8 sets 2 reps 60% of 1RM + green bands 45sec rest
Goodmorning 3 sets 6-8 reps, 3 min rest FORCE SET
Front Squats 3sets 8-10reps 3 min rest FORCE SET
Glute Ham Raise 3 sets 10-12 reps, 2 min rest
Abs, 4-6sets
Plyos -

Friday(ME bench)
2 Board Bench Press: 1RM
4 Board Bench Press: 3RM
Rack Lockouts 3 sets 8-12 reps, 3 min rest
Pull Ups 2 sets 12-15 reps 3 min rest
Bent Barbell Row 2 sets 8-10 reps, 3 min rest
Military Press 3 sets 8-10 reps 3 min rest
Grip work -

Am I catching on yet, or do I still need major help It seems ive added more work though, and only took out 1 or 2 major movements.

 

[leatherface]

sorry bump

 

[leatherface]

sorry bump

 

[coolcolj]

*cricket chirp*

 

[leatherface]

What happened to all the knowledgeable WS users? Its obvious I need some help with this, I REALLY like the idea behind it and want to give it another try but thats where you people come in Post..PM me...ask for money..whatever it takes

 

[Exodus]

on DE upper body day.... switch out your close grip bench for 3 board press. do if first after the speed bench. do rows and pulldowns in the 10-15 rep range, they are a stability muscle group, not a power group.

on me upper body.... dont do military press as an accessory. do it as a 1 or 3 rep max movement. but in accessory work, use either front or side, but preferably rear delt raises.

ME lower body....do the glute ham raise before you do front squats.

and on de lower body do the glute ham raise beofre you do front squat. but instead do zercher squat, so you have more variety.

i never do the same exact exercise more than once in 1 week.

X

 

[leatherface]

Ok now THAT is the advice im looking for!! Thanks ALOT bro. Quick question though...

on DE upper body day.... switch out your close grip bench for 3 board press. do if first after the speed bench. do rows and pulldowns in the 10-15 rep range, they are a stability muscle group, not a power group.
X

After doing Rows, instead of doing pulldowns(or actually it would be pull-ups for me b/c i dont have a pulldown machine), is it ok if i do an Oly Move? I really want to incorporate some of those in here, even if its only a few sets once a week. So here is my new sample routine, anything else? Remember, weaknesses already listed, need to know anything else just ask!

Monday (ME lower)
Goodmorning: 1RM
Rack Deadlifts(standing on 1plate) 3RM
ABS 4 sets , 10-20 reps
Glute Ham Raise 2 sets 12-15 reps 2 min rest
Front Squats 2 sets 8-10 reps, 3 min rest
Grip Work -

Tuesday(DE bench)
Bench Press: 8 sets of 3 reps 40% of 1RM +mini bands 45sec rest using 3 grips
3 Board Bench Press 3sets 5 reps, 3 min rest
Bent Rows 3sets 10-15reps 3 min rest
Hang Cleans 3sets 8 reps 3 min rest

Thursday(DE squat)
Box Squat: 8 sets 2 reps 60% of 1RM + green bands 45sec rest
Goodmorning 3 sets 6-8 reps, 3 min rest FORCE SET
Glute Ham Raise 3 sets 10-12 reps, 2 min rest
Zercher Squats 3sets 8-10reps 3 min rest FORCE SET
Abs, 4-6sets
Plyos 4-6 sets-

Friday(ME bench)
2 Board Bench Press: 1RM
Strict Military Press: 3RM
Rack Lockouts 3 sets 8-12 reps, 3 min rest
Pull Ups 2 sets 12-15 reps 3 min rest
Bent Barbell Row 2 sets 8-10 reps, 3 min rest
Rear Delt Raises 3 sets 8-10 reps 3 min rest
Grip work -


Once again, thanks ALOT Exodus!#@@!@

 

[Exodus]

Once again, thanks ALOT Exodus!#@@!@

hey thats what we should all be here for, helping one another out.

a few more things and i belive you'll be set for 2 weeks.

1 switch your de and me upper body days..........

monday - me lower
tuesday - off
wednesday - me upper
thrus - off
friday - de lower
sat - off
sunday - de upper

(if you have a problem working out on these days, just respond or pm, and we'll work something out)

yeah do the oly's on de upper body day ( i think you said you want to do hang cleans) do those as your second movement after speed bench, before board presses.

remember what i said about trying to keep variety involved. do pull thrus as a substitue on either one of your lower body days, instead of doing glute ham raises twice.

other than that, you look solid!!! i cant wait to hear your progress!!!

and dont forget a tip i got from bfold. the rule of 25%.
after i do the 2 main moves on any day and then the secondary exercise's which are (gm's and rack pulls for reps) for lower body and ( board presses and rack lockouts for reps) for upper body.
then decrease your intensity by 25% per exercise. so rows and rows are done at 75% intensity. delt raises at 50% intensity. and anything after that like prehab movements at 25%.

that helps with keeping recovery.

and also try not to miss an attempt on Max effort movements, you dont want to teach your body to fail. since you'll only do these same moves for 2 weeks then rotate, get a good weight on week 1. then go all out without missing a lift on week 2. then you rotate.

X

 

[leatherface]

Thanks AGAIN for posting man

First of all, I do have a problem working out on those days actually , i can do anything from mon-fri though. I hope that can workout somehow.
As for pull throughs instead of GHR's, I do have bands, but thats all for the pull throughs. I've done them before and didn't seem to get much out of them, they just didn't feel like anything more than AR. BUT I'm willing to try them again, couldn't hurt.

And I take it you suggest doing the same Main move for 2 weeks then switching? or the same WEEK then for 2 weeks then switching? Last time I did WS i just rotated everything every week, not sure if that was good or bad. Like always, much love thanks!!!!!!!

 

[Exodus]

ok..... let me think for a day or so on what days to workout.

yes keep the same me exercises for 2 weeks then pick something else.

X

 

[leatherface]

ok..... let me think for a day or so on what days to workout.

yes keep the same me exercises for 2 weeks then pick something else.

X

It's been a day or so Happy thanksgiving btw

 

[Exodus]

the best i can come up with is mon - max leg. tues - max upper. off wedn.... thursday de lower, friday de upper........ rest on saturday and sunday.

sorry about taking so long.

happy Gobble day to you as well!!!

the holiday in honor of the swainers!!!

X

 

[leatherface]

Looks good man thanks I switch up everything but the 1Rep(or 3RM too?) max movements every week right? Anyhow, dont think I have any more questions... here is a final product

Monday (ME lower)
Goodmorning: 1RM
Rack Deadlifts(standing on 1plate) 3RM
ABS 4 sets , 10-20 reps
Glute Ham Raise 2 sets 12-15 reps 2 min rest
75% Front Squats 2 sets 8-10 reps, 3 min rest
Grip Work -

Tuesday(ME bench)
2 Board Bench Press: 1RM
Strict Military Press: 3RM
Rack Lockouts( “) 3 sets 8-12 reps, 3 min rest
75% Pull Ups 2 sets 12-15 reps 3 min rest
75% Bent Barbell Row 2 sets 8-10 reps, 3 min rest
50% Rear Delt Raises 3 sets 8-10 reps 3 min rest
Grip work -

Thursday(DE squat)
Box Squat: 8 sets 2 reps 60% of 1RM + green bands 45sec rest
Goodmorning 3 sets 6-8 reps, 3 min rest FORCE SET
Pull throughs 3 sets 10-12 reps, 2 min rest
75% Zercher Squats 3sets 8-10reps 3 min rest FORCE SET
Abs, 4-6sets
Plyos -

Friday(DE bench)
Bench Press: 8 sets of 3 reps 40% of 1RM +mini bands 45sec rest using 3 grips
Hang Cleans 3sets 8 reps 3 min rest
3 Board Bench Press 3sets 5 reps, 3 min rest
75% Bent Rows 3sets 10-15reps 3 min rest

I just have the %'s there so i remember the 25% rule for now

 

[leatherface]

last bump hopefully

 

[leatherface]

seriously..last bump hopefully starting this shit on monday