bump.
Tommarow is week 2 of WS4SB 3. I have completed a couple months of WS4SB1 and loved it.
I plan on following this until spring '09 when I cut for hopefully the last time.
It would be cool for the people on WSSB to keep a log on here. Dosent have to be every day but I would like to see how people are setting up their routine.
I’ve got a log in the log forum…nothing too impressive
Elitefts is a great ressource, and i think if you like the ws4sb you will also like to read articles written by Zach Even Esh and Jim Wendle. And if you have some money to spend take a look at Jim Wendler 3days a week manual.
here some article by the way;
http://www.elitefts.com/documents/repetition_work.htm
http://www.elitefts.com/documents/defranco_seminar.htm
http://www.elitefts.com/documents/young-athlete.htm
http://www.elitefts.com/documents/endless_sled_dragging.htm
I have the manual. I am planning on adding his 5/3/1 methoed to bench and squat eventually.
There is a lot of good routines in there.
I posted my current set-up here:
I begin week 8 today. Things are going well. I’m looking forward to using the Econo Prowler when it arrives in a few more weeks.
I also ordered a Deluxe Glute Ham Raise bench from Elite since they had their annual equipment sale recently. That should help take my hamstring strength and size to a whole new level while also helping to increase my squat and deadlift and allowing me to perform back raises and other exercises on it.
Good links CrankMAN!
[quote]Nate Dogg wrote:
qa771 wrote:
For example, you could change your ME lift every 3 or 4 weeks since you are a beginner. You could rotate through lifts such as these every 3-4 weeks:
Back Squats
Deadlifts
Front Squats
Rack deadlifts
Box Squats
Try that.
[/quote]
I used to worry about all the equipment etc…
But plenty of people have got strong off plain old squats and deadlifts, nothing too fancy.
Well said.
[quote]DF85 wrote:
bump.
Tommarow is week 2 of WS4SB 3. I have completed a couple months of WS4SB1 and loved it.
I plan on following this until spring '09 when I cut for hopefully the last time.
It would be cool for the people on WSSB to keep a log on here. Dosent have to be every day but I would like to see how people are setting up their routine.[/quote]
yes that would be cool if this thread could be similar to the brotherhood of iron or the old westside thread.
Does anyone use a 2-day template? If so do you integrate the dynamic aspect into your ME lower day? I could of sworn I saw that posted once by Defranco.
If you do I would advise doing DE work first. It seems to go better in my experience.
[quote]DarrylLicke wrote:
Does anyone use a 2-day template? If so do you integrate the dynamic aspect into your ME lower day? I could of sworn I saw that posted once by Defranco.[/quote]
Go on his “ask Joe” section, and am sure it’ll be there.
Nates;
On your blog on nutrition stuff you said your mixing oatmeal with whey proteins and fruits…
Could you give me a example?
thanks
What should I do if I didn’t succed to make 3 reps on the ME lifts?
I performed 5 reps with almost 119 lbs. on the incline bench press last week, but I didn’t succed to make even 3 with 123 lbs. (I went to failure on the third reptition).
sorry about my bad English. If there are mistakes you can say, and I will try to repair it next time.
[quote]crankMAN wrote:
Nates;
On your blog on nutrition stuff you said your mixing oatmeal with whey proteins and fruits…
Could you give me a example?
thanks[/quote]
I believe that was a recommendation in one of my recent blogs about eating breakfast and easy ways to make meals.
As for how to do it, you can microwave some plain oatmeal with a scoop of protein powder and water. Once it’s cooked, add in some berries (blueberries, raspberries, strawberries).
I just posted that as one example. However, I haven’t eaten oatmeal in a long time. I usually eat eggs or a shake for breakfast now.
[quote]qa771 wrote:
What should I do if I didn’t succed to make 3 reps on the ME lifts?
I performed 5 reps with almost 119 lbs. on the incline bench press last week, but I didn’t succed to make even 3 with 123 lbs. (I went to failure on the third reptition).
[/quote]
If you fail to get the reps during the workout, drop the weight a few pounds (in this case, back to 119lbs) and do several sets of 3-5 reps.
On the following week, you can go back to 123lbs and go for three reps and see if you get it this time.
If you make the reps, great! If not, do just like before and drop the weight a few pounds and crank out sets of 3-5 reps.
Another option is that instead of trying to hit three reps or lowering the weight, go ahead and try to do several sets of singles.
Just be sure you are getting a minimum of five sets on your ME exercises as you want to get enough volume in the workout since you are still weak and using lighter weights.
So, you may want to do the following in your workout:
Warm-up with the bar x 5
65lbs x 5
85lbs x 5
95-100lbs x 3
110-115lbs x 3
119lbs x 3
Go for your max of three reps with 123lbs.
I was so tempted to buy one of those.
Last week was a change up week for me. All new me days and accessory lifts for a new 3 week cycle. Hit a new 2 rep PR on deadlift last Friday (by 10 pounds). Was very happy about that. I thought I could get a third rep but it only went to part way up my shins before I realized I wasn’t going to make it. Dropped the weight down and did another set of 3.
Doing great on the ME upper as well, chose weighted chins for the main lift. Hit a PR on that as well, but I’m more excited about the deadlift.
[quote]Nate Dogg wrote:
qa771 wrote:
What should I do if I didn’t succed to make 3 reps on the ME lifts?
I performed 5 reps with almost 119 lbs. on the incline bench press last week, but I didn’t succed to make even 3 with 123 lbs. (I went to failure on the third reptition).
If you fail to get the reps during the workout, drop the weight a few pounds (in this case, back to 119lbs) and do several sets of 3-5 reps.
On the following week, you can go back to 123lbs and go for three reps and see if you get it this time.
If you make the reps, great! If not, do just like before and drop the weight a few pounds and crank out sets of 3-5 reps.
Another option is that instead of trying to hit three reps or lowering the weight, go ahead and try to do several sets of singles.
Just be sure you are getting a minimum of five sets on your ME exercises as you want to get enough volume in the workout since you are still weak and using lighter weights.
So, you may want to do the following in your workout:
Warm-up with the bar x 5
65lbs x 5
85lbs x 5
95-100lbs x 3
110-115lbs x 3
119lbs x 3
Go for your max of three reps with 123lbs.[/quote]
This is my third week with incline bench press, so to do another 2 weeks (in the first week to make several sets of incline bench press with 119 lbs and in the second to return to 123)?
How many sets do you think I should do? 3 sets will be enough? (after that I make 2 sets of dumbell bench press for 15-20 reptitions)
If this is your third week with incline bench, then only do one more week and then switch to a new lift in week 5.
So for next week, go for 123lbs for three reps. If you don’t make it, just back down to 115-119lbs and knock out several sets (at least three) of 3-5 reps.
Your follow-up sets of dumbbell presses is fine. You may want to use incline dumbbell presses since you are using incline barbell presses for your ME movement (it’s good to use a follow-up exercise that is as close to the ME exercise as possible).
thank you!
I also use to make regular bench press in my reptition upper body day, so to change it also to incline bench press?
I am worring about my upper back. I work on my upper back after the bench press, and I get tired. Do you think I can improve my upper back strength in that situation? Do you also do that?
thanks a lot! you are really help me.
I do my presses a little different
ME Bench
then DB Incline
ME Incline
then DB Flat
ME Decline
then DB Flat
and my RE day is always my ME variation.
The rowing, chinning, and rear delt work is really tiring after benching… especially with the super sets… but I am gradually improving as well.