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brickt.
03-26-2006, 12:31 AM
This template was created by a lifter known online as Spytech. In short, he's a big, strong man.

http://www.spytechonline.com/shwsb/

It incorporates all three lifts during the training week. Any thoughts?

Sidior
03-26-2006, 12:41 AM
link isn't working for me

Clifford Gillmore
03-26-2006, 12:54 AM
Message.


Introduction

This is a routine based off of the Westside Barbell Training training methods. I have altered some of the WSB training principles to suit my own personal lifting style and goals, so it may not suit you entirely. It is based around hitting a big movement every session. Monday being dynamic pressing work, Tuesday being deadlift for low or high reps, Thursday being for max effort pressing singles, and Friday being for high or low rep squats. One of the main principles behind WSB is 'increase your deadlift/squat by not doing it' because it relies heavily on assistance work to increase these lifts and combining dead/squat movements. Being a bodybuilder, and actually loving to squat and deadlift, I altered this principle to suit me more (by actually squatting and deadlifting for varying reps every week). I am hesitant to leave 'WSB' in the name of this training routine because of my alterations, but it is still heavily based on the typical WSB template.


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The Template

The template is pretty simple. Monday is your dynamic pressing day, Tuesday you do high or low rep deads (aiming for PRs in either rep range), Thursday you aim for a max effort single pressing movement, and Fridays you do low or high rep squats (if you did high rep deads on Tuesday, you do low rep squats today, and vice versa). Each day has its own assistance work - focused primarily around tricep, back, and hamstring strength. I added some chest work because I felt like it. You may feel overtrained pretty quickly on this routine, so every 3 weeks I reduce volume by 1-2 sets each movement to rest a little.

Monday - Dynamic Effort - Pressing Movement

Pressing Movement 8-10 sets @ 3 reps or 3 sets @ 10reps, 50% 1 rep max, 15-60sec rest between sets, explosive but controlled reps, increase by 5% every week, reset when 60% is reached.
BB Military Variants (smith, standing, seated, etc)
Barbell Bench Variants (incline, decline, flat, smith, etc)

Tricep Movement - 2 exercises, 3 sets @ 10-15 reps, 60s rests
Overhead DB
BTB Pushdowns
Pushdowns
One Arm Pushdowns
Rev Pushdowns
Lying DB Extensions

Chest Movement - 1 exercise, 3 sets @ 3-7 reps, rest as needed
DB Presses
Alternating DB Presses
Cable Flyes

Upper Back Movement - 1 exercise, 3 sets @ 10-12 reps, 60s rests
Lat Pulldown Variants (close grip, wide grip, etc)
Row Variants (bb, yates, cable, dumbells, etc)
Chins/Pullups

Abs


Tuesday - Max Effort Deadlifts - High/Low Reps

Deadlifts (switch occasionally with rack deads if desired)
Odd weeks - work up to 3 rep max, finish with 2-3 more triples @ 85-90% of 3RM, rest as needed
Even weeks - work up to 10 rep max, finish with 1-2 more sets of 8-10 @ 80-85% of 10RM, rest as needed

Lower Back Movement - 1 exercise, 3 sets 3-7 reps, switch every 3 weeks, rest as needed
Any GM variation
Hypers

Hamstring Movement - 1 exercise, 3-4 sets @ 5-7 reps, rest as needed
Leg Curls
High stance Leg Press

Upper Back Movement - 1 exercise, 3 sets @ 3-7 reps, rest as needed
Lat Pulldown Variants (close grip, wide grip, etc)
Row Variants (bb, yates, cable, dumbells, etc)
Chins/Pullups

Biceps Movement - 1 exercise, 3 sets @ 3-7 reps, rest as needed
DB Curl Variants
EZ Curl Variants
BB Curl Variants

Abs


Thursday - Max Effort Day - Pressing Movement

Pressing Movement working to 1 rep max, switch exercise every week
BB Military Variants (smith, standing, seated, etc)
Barbell Bench Variants (incline, decline, flat, smith, etc)

Tricep Movement - 1 exercise, 3 sets @ 3-7 reps, rest as needed
Overhead DB
BTB Pushdowns
CG Bench
Pushdowns
One Arm Pushdowns
Rev Pushdowns
Lying DB Extensions

Chest Movement - 2 exercises, 3 sets @ 10-12 reps, 60s rests
DB Presses
Alternating DB Presses
Cable Flyes

Back Movement - 1 exercise, 3 sets @ 10-12 reps, 60s rests
Lat Pulldown Variants (close grip, wide grip, etc)
Row Variants (bb, yates, cable, dumbells, etc)
Chins/Pullups

Abs


Friday - Max Effort Squats - Low/High Reps

Squats (atg, wide stance parallel, etc)
Odd weeks - work up to 8 rep max, finish with 1-2 more sets of 8-10 @ 80% of 8RM, rest as needed
Even weeks - work up to 3 rep max, finish with 2-3 more triples @ 90% of 3RM, rest as needed
** This is setup so for every low rep deadlift week, that same week your squats will be high reps
** Every high rep deadlift week, your squats will be low reps

Hamstring Movement - 1 exercise, 3-4 sets @ 10-12 reps, 60s rests
Leg Curls
High stance Leg Press

Shrugs 3 sets @ 4,6,8-10 reps, rest as needed

Biceps Movement - 1 exercise, 3 sets @ 10-15 reps, 60s rests
DB Curl Variants
EZ Curl Variants
BB Curl Variants

Abs

Sidior
03-26-2006, 01:17 AM
thanks

Stumprrp
03-26-2006, 07:41 AM
looks very effective.

Optimum08
03-26-2006, 11:01 AM
looks somewhat like my variation on the WS training method.

Sidior
03-26-2006, 01:17 PM
looks somewhat like my variation on the WS training method.
how is it working for you?

Optimum08
03-26-2006, 01:24 PM
its actually working like a charm, but im attributing some of the efficacy to a placebo type effect cuz before this change i was on the same bb type routine for something close to 2 or so years. my big three has been steadily going up, and im actually getting some good hypertrophy gains on it as well.

Optimum08
03-26-2006, 01:24 PM
if you want i can post what it looks like, just let me know through PM, sidior.

Optimum08
03-26-2006, 01:42 PM
Sunday - ME Squat/Deadlift
ME exercise - ME Squats - work up to triple then to single (Changes every 3 or so weeks, from squats to deads (rack pulls) and back)
Assistance - Good Mornings - 4 sets of 8-10 reps
Abs - Standing abs - 4 sets of 8-10
Obliques - Dumbbell side bends - 3 sets of 4-8 reps
Back-Back Extensions-4 sets of 8-10

Tuesday - DE Bench
DE Bench - 8 sets of 3 reps at 60% of Max (45-60 sec. rest between sets)
Pressing movement - DB Incline Bench - 3 sets of 8
Extension - Bent Over Cable Tri Extensions - 3 sets of 8 reps
Lat work - BB Bent over rows - 3 sets of 5-8 reps
More Back work- Pullups-3 sets of 5 reps (back is a weak point for me)
Shoulder work - A few light sets of side laterals and front raises or presses

Thursday - DE squat
DE squat- Box Squats- 8 sets of 3 reps at 50% of Max (changes along the same lines as ME squat day)
DE deadlift - 6 singles of 60% of Max
Assistance - Zercher squats - 4 sets of 6-8 reps
Abs - Decline sit-ups with 5 second pause at bottom - 4 sets of 8-10 reps
Obliques - Dumbbell side bends - 3 sets of 4-8 reps
Back- Back Extensions- 4 sets of 8-10 reps

Friday - ME bench
ME exercise - ME Bench - work up to max single
Pressing movement - Wide Grip BB Bench - 3 sets of 6-8 reps
Extension - Sitting DB Tri Extension - 3 sets of 6-10 reps
Lat work - Front Pulldowns - 3 sets of 5-8 reps
More Back- Pullups- 3 sets of 5 reps
Light shoulder work

Optimum08
03-26-2006, 01:45 PM
i do extra back/lat work because they are severely lagging in development

brickt.
03-26-2006, 02:43 PM
Optimum:

For you DE LOW - do you do both Speed Squats and Speed Pulls, regardless of what your ME exercise is for that period?

Optimum08
03-26-2006, 06:08 PM
well the way i did it was if the ME exercise for that weak was deads/rack pulls, i would do the main speed work for the deads/rack pulls and then fill in the squats where the deadlift is listed now.

Optimum08
03-26-2006, 06:09 PM
the DE main exercise would correspond with what ME exercise i was doing that week.

brickt.
03-27-2006, 02:11 AM
AH, so on your DE days you do BOTH speed squats and pulls, but with jsut lil variations that correspondes with what the movement is for ME?

Optimum08
03-27-2006, 04:17 PM
yes, if that makes sense at all. if the ME exercise was rack pulls for that week, i would do 8 sets of 3 reps @ 50-60% of max rack pulls and then do 6 singles of 60% of max deep parallel squats.