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Clifford Gillmore
03-25-2007, 06:48 AM
My thoughts on a power building WS split for myself.

ME Upper
1; Bench movement/dip | singles or triples
2; Tricep extension/DB movements | 3-4 x 5 - 10
3; Rowing in the same plane | 4 x 10- 15 (I need more volume here)
4; Rear delt work/upper back | 2 x 10 - 15 (just need stimulation by now)
5; Abs

ME Lower (I've added freaky mass on my legs with this)
1; Goodmorning/Deadlift/Squat | Singles or Doubles
2; Hamstring dominate movemet, or quad heavy if GM/DL | 3 x 10
3; Reverse hyper | 3 x 15
4; GHR's or Band pull throughs | 2 x 10 (15+with bands)

DE Upper
1; 70% work of Chest/tri movement | 3 x max reps
2; Triceps | 3 x 5 - 10
3; Verticle lat work | 4 x 10-12
4; Upper back work, medial head | 2-3 x 10
5; Elbow flexion
6; Abs

DE Lower
1; Speed sqaut 8 x 2, follow by speed dead 8 x 1
2; Unilateral Leg movement | 3 x 10
3; Hamstring movement | 3 x 5
4; Reverse Hyper | 4 x 10- 15
5; Deep knee extensions


100 rep band push downs on days off, as well as band Good mornings. Sled work once a week as rehab only.

RhodeHouse
03-25-2007, 08:23 AM
If you're looking to build muscle and size, I would do triples and 5's on ME day instead of singles.

Clifford Gillmore
03-25-2007, 09:41 PM
So just work up to a 5RM? Would that interfere with the max reps on DE day, this what defranco's routine suggests..

Scooter
03-26-2007, 11:16 AM
I'm kind of confused because WSFSB is a 3-day program, but you have 4 days there.

I'm going to be doing this routine too and I will be doing 5s on ME days

RhodeHouse
03-26-2007, 11:54 AM
Yes, I would find a 6RM, 5RM, 4RM, 3RM. This way you have a 4 week cycle built into ME day. I would change exercises on ME day. Something like, ultra-wides, Inclines, Close-grips. It'll take 3 months to get records for all 3 lifts. It should set up a nice little cycle. Don't push your sets on DE day to failure. Leave a rep in the bag, and it shouldn't interfere with anything except getting JACKED and huge!

Clifford Gillmore
03-26-2007, 07:46 PM
Thank you very much for the input RhodeHouse!

Scooter; WSFSB is designed for athletes in mind, defranco uses a 4th day for plyometrics and what not. Essentially all I've changed from a traditional WS template is the rep ranges on upper days.