Are the supplemental lifts done with the same weight for each set? or do I add weight each set like in Starr’s 5x5?
I see some people use the same weight and some add weight, just wondering what is the way Defranco set is up.
In WS4SB 3 he has an “variety” day. Can I add that to WS4SB 1? I will eventually make than a second leg day since I am not training for any specific sport.
I am going to start this some time in April, so I have a lot to learn yet.
Thanks
I wish I had answers, but instead I have the same (and some more) questions. I was about to start my own thread until I saw yours.
I’m planning on starting WS4SB 3 either April 1st, or the second week in May (still debating on whether to try the 5 week Sheiko first). I’ve been doing Starr’s 5x5 for the past 2 and a half months and like the linear progression laid out.
With WS4SB, if you stall a couple weeks in a row, do you reset and build back up? Or is it if you fail to set a PR in a given week you should switch to another variation and try besting that PR?
Also, with the dynamic leg day in WS4SB3, I don’t have access to any place to do box jumps or depth jumps, so I’d be relegated to nothing but broad jumps and vertical jumps. Any thoughts on turning that into a repetition squat day? I’m used to squatting 3 days a week so I don’t think recovery will be an issue. Squatting is by far my weakest movement.
[quote]bt_impaler wrote:
I wish I had answers, but instead I have the same (and some more) questions. I was about to start my own thread until I saw yours.
I’m planning on starting WS4SB 3 either April 1st, or the second week in May (still debating on whether to try the 5 week Sheiko first). I’ve been doing Starr’s 5x5 for the past 2 and a half months and like the linear progression laid out.
With WS4SB, if you stall a couple weeks in a row, do you reset and build back up? Or is it if you fail to set a PR in a given week you should switch to another variation and try besting that PR?
Also, with the dynamic leg day in WS4SB3, I don’t have access to any place to do box jumps or depth jumps, so I’d be relegated to nothing but broad jumps and vertical jumps. Any thoughts on turning that into a repetition squat day? I’m used to squatting 3 days a week so I don’t think recovery will be an issue. Squatting is by far my weakest movement. [/quote]
The idea is that you rotate the max effort exercises every 2-3 weeks, so you shouldn’t stall at all.
I don’t know about the squat day thing. I would stick with the program as writen, even if that means no box jumps. Or you could try and build some boxes.
I keep my assistance exercises at the same weight for all sets. But most times I am warmed up pretty well before I hit any assistance work. I do up the weight if I"m feeling like I need more by the last sets, though.
Thanks for the answears.
I cant wail to start this. I am still seeing results with 5x5 but it is getting very boreing, in other words I do not look forward to lifting. I am sure WS4SB will chang that.
Thanks.
And good luck DF85 - Seems like you and I are on the same plan.
if you can train 4 days a week, and you dont play any outside taxing sports, then you damn well should be working legs twice a week like in WSsb3
[quote]All2ez wrote:
if you can train 4 days a week, and you dont play any outside taxing sports, then you damn well should be working legs twice a week like in WSsb3[/quote]
he also recomends a strongman day.
I will add a second lower body day after I get use to it. I am on my feet 12 hours a day and also row twice a week, my legs are always sore haa
How long should the Timed Sets be?
Tommarow is my DE lower day.
Should my DE squats be the same type as my ME squat. For the first 3 weeks I choose box squats. So I was going to do DE box squats 8x3 with 55% max, also using bands.
I am loving WS4SB so far. I see great results with, along with precision nutrition.
thanks
DE Squats are pretty much always Box Squats.
I used the same weight for all my sets for accessory work and try to add weight each week. Bill Stars program is different in that you are basically going for a 5RM on each of the main lifts. The sets working up to that are basically warm up. In this case you would want to ramp the weight. You can ramp weight with accessory stuff, but I would make them small jumps so that all your sets are “working sets” i.e. 200 205 210 215