The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  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

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  3. #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.

  4. #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.

  5. #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.

  6. #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.

  7. #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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