PDA

View Full Version : How is this WSBB routine?



OGROK
06-21-2008, 08:49 PM
Posted this elsewhere but I wanted to see what the people here thought of it:

I made the RE on the ME days light and RE on the DE days heavy. I added quad and chest work on the DE days after the heavy shoulder/tricep/lower back work since I am lifting RAW. Does this look good? I don't really know what the appropriate percentages for the DE work are, so that's mostly guesswork.

Monday

ME Squat/GM (1-3RM Box Squat/Parallel Squat/3-5RM Good Morning)
3x8-10 Pull-throughs
3x8-10 GHR
3x10-12 Pulldowns
3x10-12 DB Curl

Wednesday

ME Bench Variant (1-3RM Bench Press/CGBP/Incline Press)
3x8-10 Skullcrusher
3x10-12 Pushdowns
3x12-15 Rear Delt Raise
3x10-12 Hanging Leg Raise

Friday

DE Squat 10x2@50%/55%/60%
3x4-6 Good Morning
3x8-10 ATG Squats
3x6-8 T-Bar Rows
3x6-8 Barbell Curls

Monday

DE Bench 8x3@50%/55%/60%
3x4-6 JM Press
3x6-8 Military Press
3x8-10 Flat DB Press
3x10-12 Rope Crunches

HP666
06-21-2008, 09:09 PM
The T-bar rows and Pulldowns are more of an Upper exercise, I might replace them on your DE lower day with say, Band Leg Curls. And there's really no need for all those curls. Glute Ham Raises or 45 degree raises/extensions for instance would be much more beneficial.

OGROK
06-21-2008, 09:11 PM
So the DE/ME bench days are the upper days and the ME/DE squat days are the lower days? I should have realized that before.

Just seems like there would be a lot more work to do in general if I put the rows on ME/DE bench days.

HP666
06-21-2008, 11:29 PM
So the DE/ME bench days are the upper days and the ME/DE squat days are the lower days? I should have realized that before.

Just seems like there would be a lot more work to do in general if I put the rows on ME/DE bench days.

Yes, think Max Upper, Max Lower, Speed Upper, Speed Lower as another way to explain it. What I would do is go to the forum of training logs and look at other people's logs who are doing Westside. This will give you a good idea about how other people handle it. Actually, go read this:

http://www.elitefitness.com/forum/weight-training-weight-lifting/westside-barbell-basic-template-469668.html

OGROK
06-22-2008, 01:38 AM
Hey man, is this any better?:

Monday

ME Squat/GM
Glute Ham Raise 4x8-12
Pull-throughs 4x8-12
Hanging Leg Raises 6x8-12

Wednesday

ME Bench Variant
Skullcrushers 4x8-12
Face Pulls 4x8-12
Pulldowns 4x8-12

Friday

DE Squat 10x2@50%/55%/60%
Good Morning 4x4-6
Glute Ham Raise 4x8-12
Ab Pulldowns 6x8-12

Sunday

DE Bench 8x3@50%/55%/60%
JM Press 4x4-6
Military Press 4x4-6
T-Bar Row 4x8-12
Barbell Curl 3x8-12

HP666
06-22-2008, 07:46 AM
The only things I would change personally I would put the pulldowns on the Speed upper day, then do T-bar rows/chest supported rows/barbell rows on the Max day. I just thing the rowing is a better strength builder and you can move much more weight and get some brutal sets in on your Max day. And if I do any type of Military pressing on Speed day I like using dumbbells, I think it's more condusive to speed. I would do the Military Pressing with a barbell on Max day and put the Face Pulls on Speed day. But take this with a grain of salt, this is what I like to do, you may find something else works for you.