Hey guys, so I just moved from BB to PL a few months ago and I was thinking on doing WS4SB to try to bring my lifts up.
I just planned something like this I’d like to know if you think is ok :
Day 1.
A-ME Upper 3RM [Bench press, close grip bp, incline bp, dips] rotate lift every 3 weeks
B-RE Upper 3x8-10 [DB press, incliine dp press, close grip bp, dips (if they areny ME)] rotate when ME does
C1-Barbell rows 3x10
C2-Reverse flyes/face pulls 3x15
D-Shurg 4x10
F-Some timed grip work
Day 2.
A-DE Lower 8x2 [Power cleans/weighted jumps]
B-Split squats 3x10
C-Hypers 3x15
D-ABS
Day 3
A-RE Upper 2-3x max on bodyweight or 3x10-15 [Push ups, dips, DB press, DB bp, BB BP with 60% 1RM] Rotate when ME does.
B1-Pull-ups 4xmax
B2-Reverse flyes/face pulls 3x12
C-Military press 3x10
D1-Shurg 3x12
D2-Curl 3x10
C-COC grippers 3xmax each hand or some timed set
Day 4
A-ME Lower 3 RM [Back squat, Front Squat, Deadlift, Rack-pulls, Box Squat]
B-Antagonist to ME exercise 5x5 [if did some squat on ME I do some deadlift here or vice versa]
C-Hypers 3x15
D-Calver 4x20
E-ABS, 4xcircuit
I would love to get any advide on this and if someone can provide me some idea to improve it I would apreciate it.
