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JDNY87
05-12-2007, 06:42 PM
So this was the first week of WSB4Sb, just wondering if im doing this right. I also want to know how often to switch up exercises.

Monday
BB BEnch-3 warm up sets 135x10,155x10,22x8 (working) 3 sets at 275x3
Incline DB-70x10,75x10, 80x8, 85x10(dont ask how that one worked)
Lat Pulls-3sets of 100 10,8,8
w/
DB Pullover- 75a, 3 sets of 12
Hammer curls-4 sets of 8


Wed
Box squat- did 8x2 but i def think i wrote that down wrong
Split squat-4x10e
Leg curl on swiss-4x15



Friday
DB snatch-4x12e
Rack pulls-4x12
w/
pull ups 3xfailure
Alt DB press-3x10e
Incline curl3x10
w/
Tate press 3x10

Any advice on what needs to be changed would be great. I also want to throw more olympic lifts in there. I thought about doin em tues and thurs wit turckish get ups and stuff like that. Good idea? Bad idea?

JDNY87
05-20-2007, 11:54 AM
Any comments suggestions? anyone?

Bako Lifter
05-20-2007, 12:05 PM
Push the hammer curls down to Wednesday and replace it with a triceps movement. You definitely need more triceps if your gonna be power lifting. Try to switch up the main movements every 3rd week.

Scooter
05-21-2007, 10:36 AM
The beautiful thing about WS is that you do not need to set yourself into a specific routine. Pick the exercise you want to do on that list that day. Don't just do the same exercise every week.

Chubrock
05-21-2007, 08:27 PM
The beautiful thing about WS is that you do not need to set yourself into a specific routine. Pick the exercise you want to do on that list that day. Don't just do the same exercise every week.

The boys at WSB actually recommend that beginner to novice level lifters keep the same ME lift for 2-3 weeks. The weekly rotation usually occurs after the lifter has spent several years "under the bar."