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Thread: How is this WSBB routine?

  1. #1
    Senior Member OGROK's Avatar
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    How is this WSBB routine?

    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

  2. #2
    Demons of Steel and Flesh HP666's Avatar
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    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.

  3. #3
    Senior Member OGROK's Avatar
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    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.
    Last edited by OGROK; 06-21-2008 at 09:16 PM.

  4. #4
    Demons of Steel and Flesh HP666's Avatar
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    Quote Originally Posted by OGROK View Post
    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/we...te-469668.html
    Last edited by HP666; 06-21-2008 at 11:29 PM.

  5. #5
    Senior Member OGROK's Avatar
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    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
    Last edited by OGROK; 06-22-2008 at 01:42 AM.

  6. #6
    Demons of Steel and Flesh HP666's Avatar
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    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.

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