WSFSB Appreciation Society

Training Powerlifting
401

[quote]TheDudeAbides wrote:
crankMAN wrote:

Nate your the man to adjust and play with ws4sb!!
This week i doing 5/3/1 bodybuilder template but starting next week i joined the train and will do your new template.

crank, you have program A.D.D.! How am I supposed to know what the bodybuilding template is if you keep changing your program every week?! ;P[/quote]

Look at my log this week Dudes…The bodybuilder template is 4 different workout only(Mil,Dead,Bench,Squat)…In the book there is 2 different workout for each day but there almost the same…And dudes,the bodybuilder template is also very similar to ws4sb …but for this week im doing it same as in the book…so you get it for free!

402

Nate,

Do you do a set of 5, a set of 3, and a set of 1 each week? Or do you work up to a set of 5 one week, set of 3 next week, etc?

403

I’m using the 5/3/1 method, so I follow the rep ranges and percentages each week according to that plan. It’s not the same as doing all sets of 5 one week, all sets of 3 the next week, etc.

If you read the 5/3/1 thread and also the Q&A’s on the EliteFTS site, you’ll figure out how to follow that program. Otherwise, you can always buy Jim Wendler’s book “Three Days a Week Training” and get the 5/3/1 Method and plenty of other templates and ideas for three-day-a-week training.

I bought the e-book after reading the 5/3/1 thread and reading the Q&A’s on EliteFTS. It filled in a few questions and showed a bunch of other templates and ideas, but for the most part, you can get everything you need from the 5/3/1 thread and EliteFTS.

404

The last couple weeks I have been trying out diffrent traingin but am starting WS4SB 3 again on monday.

My DL improves alot fast than my squat. Last time around I rotated box squat and deadlift every week. I am thinking about doing it diffrently this time around.

The plan is to squat for 3 weeks, than dead lift for 1-2 weeks.

Week one will be working to 5RM. Week two will be working to 3RM. Week three will be 1RM. Deadlift will be 1RM.

Does anyone here do it like that?

My goal is to gain some weight and strenght the rest of the winter than cut in spring and start all over.

405

[quote]Nate Dogg wrote:
Progress report:

Things have been going well with my training for the last several months. I’ve been using the Strength and Speed template for the past 16 weeks. This particular template has worked well for me since I play ultimate frisbee on Sundays.

I’ve become faster and stronger, and it has become noticeable when playing the game especially the last four or five weeks.

I recently changed the way I set up my ME lifts beginning on Week 14 when I started using the 5/3/1 Method.

I still follow the same Strength and Speed template, but I am now using 5/3/1 for the bench and squat on my ME days. All other assistance/supplemental exercises have stayed the same.

After next week’s deload week, I am going to try another variation. After I complete my ME lift, I’m going to follow it with 5x10 with 50% of my max for benches or squats. This is from the Boring But Big template in 5/3/1.

After doing that, I’ll go into my regular accessory lifts.

My overall template will look like this for my second phase (second month) of 5/3/1 with the new variation:

Monday - ME Upper

  1. Bench Press 5/3/1
  2. Bench press 5x10 @ 50%
    3A) Rowing movement 3x8-12
    3B) Rear delt movement 3x8-12
  3. Shrugging movement 3x8-12
    5A) Biceps 3x8-12
    5B) Triceps Pushdown variations 3x15-25

Abs and/or Finisher

Tuesday - Speed/Conditioning
I’ve used workouts from WS4SB 2 & 3 and also my own workouts similar to those and even the P90X Plyometrics workout most recently.

Wednesday - Off

Thursday - ME Lower

  1. Squat 5/3/1
  2. Squat 5x10 @ 50%
  3. Unilateral Quad movement 2-3x8-12
  4. Hip movement 3x8-12
  5. GHR’s 3-4x3-8
  6. Abs

Finisher - Prowler pushes (most often)

Friday - RE Upper

  1. Dumbbell presses or pushup variations 3xmax reps or 3-4x12-15
  2. Vertical pulling 3-4x6-12
    3A) Rear delts 3x8-12
    3B) Side delts 3x8-12
    4A) Biceps 3x8-12
    4B) Triceps Extensions 3x10-15

Abs and/or Finisher

Saturday - Off

Sunday - Ultimate Frisbee![/quote]

I had a great game of Ultimate Frisbee on Sunday (after not playing last week due to the weather). But that extra week of rest probably helped me for Sunday’s game. However, I must have done something to my right leg, as my entire right glute all the way down the side of my leg and knee is really sore and tight this week. It’s getting better, but I need to do some foam rolling and extra stretching during this week to help loosen it up.

This week is also the start of the schedule posted above. This is my second cycle (second month) of 5/3/1 for the bench and squat only (not using deadlift and military press since I follow the WS4SB template - but I will switch from squats to deadlifts for a future 5/3/1 cycle).

Monday’s workout looked like this:

Monday - ME Upper

  1. Bench Press 3x5 (first week of 5/3/1)
  2. Bench press 5x10 @ 54% of 1RM
    3A) T-bar Rows 3x8-12
    3B) Rear delt DB Flyes 3x8-12
  3. Barbell Power Shrugs 3x8-12
    5A) Seated Alternating DB Curls 3x8-12
    5B) Triceps Leather Strap Pushdowns 3x10-15

Abs and/or Finisher - Did not do this time.

Overall, the workout went great! I began getting very sore in my traps, shoulders and back the following day (and through today). Chest isn’t sore at all.

I didn’t get a chance to perform my speed or conditioning session yesterday as I had a holiday party to attend after work. However, I’ll probably do some cardio tonight and then be back on track for the rest of the week (ME lower on Thurs).

406

I never did any cardio on Wed (too tired and still getting over a cold), but I got back on track Thursday. The workouts looked like this:

Thursday - ME Lower

  1. Back Squat 3x5@75%,80%,85% (5/3/1)
  2. Back Squat 5x10 @ 50%
  3. Glute Ham Raises 3x10,8,8
  4. Ab Roller BW/15,12,12

I was supposed to also do heavy dumbbell RDL’s, but I was just too tired and not feeling good. I also skipped my finisher for the day. Overall, the workout still went well and my legs have been sore ever since that day from the 5x10 back squats!

My Friday workout looked like this:

Friday - RE Upper
1A) Incline Dumbbell presses 3x20,16,13
1B) V-grip Lat pulldowns 3x15,12,8
2A) Cuban presses 3x12,12,12
2B) L-lateral raises 3x8,8,8
3A) Hammer Curls 3x8,8,8
3B) Lying Dumbbell Triceps Extensions 3x16,12,13
3C) Hanging Leg Raises 3x12,10,10

Saturday was an off day and today I’ll be playing Ultimate Frisbee!

Monday is the start of week two of my second cycle of 5/3/1 in conjunction with my WS4SB template. I’m going to finish this cycle and change things a little bit once I’m done (second week of January).

407

Hey I’ve got a problem on my dynamic day.

Im training at home but I have only a powerrack and cant do these excercises:

3.Hip extension exercise ? choose one of the following exercises and perform 3 sets of 8-12 reps:

*
 45-degree hyperextensions
*
  Reverse hyperextensions
*
  Pull-throughs
*
  Swiss ball back bridge + leg curl
*
  Glute-ham raises
*
  Romanian deadlift
*
  Forward sled dragging, upright posture (3 sets of 30 yards)

Ok I could do Romanian deadlift, but Im playing soccer so its too much for my body.

workouts:
monday: dynamic effort
tuesday: soccer
wednesday: rep upper
thursday: soccer
friday: soccer
saturday: max upper
sunday: match/regeneration

on dynamic days I do the following excercises:
8x 3rep box jumps from a little box
3x 10rep bulgarian split squats
—missing—
4x 10rep haning leg raises

(english isn’t my main language, sorry)

408

You can always perform good mornings and RDL’s with a barbell or dumbbells. Use less weight or do less sets if they cause too much soreness for your soccer games.

You can also perform band goodmornings if you have a light or average band. You can perform Swiss ball leg curls if you have a swiss ball. If not, you can perform hip bridges or one-legged hip bridges.

Reverse hyper extensions can be performed off a high bench, off a Swiss ball or some other aparatus.

You can perform natural glute ham raises with a partner or by finding something you can place your feet under.

Find substitutes.

409

Okay, thank you, but what are RDL’s?

Edit:
Okay, Romanian Dead Lifts :slight_smile:

Maybe I should give RDL a second try, but I’m not sure…

I choose the dynamic day instead of the max effort lower to have more power for soccer left because max effort lower were very hard, but with these excercises (RDL, goodmordnings, etc…) I’m not if it will help me.

410

I got the SuperStrenght dvd from elitefts…(christmas)…Nothing really new…but nice piece of work and i think any beginner or someone new to weightlifting can benefit from this dvd…Now waiting for strong!!

411

Quick question for the other lifters,

on repetition days I usually do BB Bench, but decided to try some DB benching for a change of pace. From a bench assistance standpoint, is it worth it?

Also, do you guys still arch your back/pinch shoulders blades together on the DB bench?

EDIT - Durrr, this question is kind of redundant. If you guys still want to type out an answer be my guest. But I did some “research” and found DB bench as a staple in lots of routines, from maraudermeat to Kroc. Thanks anyways though!

412

Does WS4SB ever prescribe deload weeks? Why? Why not? How do they deload if they do? Seems very taxing to try to break records EVERY single week…

413

[quote]Control_61 wrote:
Does WS4SB ever prescribe deload weeks? Why? Why not? How do they deload if they do? Seems very taxing to try to break records EVERY single week…

[/quote]

I think the “deload” occurs when you rotate exercises every 2-3 weeks

414

Can anyone explain “swiss ball back bridge + leg curls” to me?

I cant find any explaination :frowning:

415

I’m not 100 percent sure, but I think its when you lie on your back on the floor with your legs on a Swissball and then raise your middle body upwards…

I have my plan for my off-season now, and if someone would want to comment it, I would appreciate it…

  • Train max-effort movements 3 weeks in the beginning and then lower to 2 weeks.
  • Change acessory lifts first after six weeks then every four weeks.
  • Change repetition and dynamic movements as often as I change max-effort movements.
  • During the max-effort lift work with:
    -week 1: 5 reps
    -week 2: 3 reps
    -week 3: 1 rep (if this exist)

And I have a question aswell:

  1. When I change max-effort exercise, it equals deload. Is it a good idea to lower the sets and reps for the assistance work during this week aswell from time to time?

So, what do you think?

Thanks

416

hey everyone I was wondering if i should do WSFSB 1 2 or 3.
I am currently in highschool baseball conditioning so I would prefer to do 2 days of upper and 1 of lower.

all help appreciated

417

[quote]Exitus wrote:
Can anyone explain “swiss ball back bridge + leg curls” to me?

I cant find any explaination :([/quote]

418

[quote]Control_61 wrote:
Does WS4SB ever prescribe deload weeks? Why? Why not? How do they deload if they do? Seems very taxing to try to break records EVERY single week…

[/quote]

Deloads are done as needed on an individual basis. Most people have natural deload weeks because they have other responsibilities in life that may cause them to miss a session or need a lower volume session. It depends on how you feel and when you think you need to back off.

Joe DeFranco answered that on his Q&A on his web site a few times.

419

[quote]Control_61 wrote:
I have my plan for my off-season now, and if someone would want to comment it, I would appreciate it…

  • Train max-effort movements 3 weeks in the beginning and then lower to 2 weeks.
  • Change acessory lifts first after six weeks then every four weeks.
  • Change repetition and dynamic movements as often as I change max-effort movements.
  • During the max-effort lift work with:
    -week 1: 5 reps
    -week 2: 3 reps
    -week 3: 1 rep (if this exist)[/quote]

That looks fine. Do it and adjust as needed.

[quote]And I have a question aswell:

  1. When I change max-effort exercise, it equals deload. Is it a good idea to lower the sets and reps for the assistance work during this week aswell from time to time?

So, what do you think?[/quote]

Chaging the max-effort exercise doesn’t equal a deload. You should be going heavy that first week of a new max-effort exercise just like you did with the previous max-effort exercise.

You can set up deload weeks as you feel they are needed by reducing the volume of assistance exercises or by skipping max-effort work for a week or by taking a week off if needed, etc.

There are various ways you can do it based on your needs and how your body responds. Find what works best for you.

Thanks[/quote]

420

[quote]The Jerminator wrote:
hey everyone I was wondering if i should do WSFSB 1 2 or 3.
I am currently in highschool baseball conditioning so I would prefer to do 2 days of upper and 2 of lower.

all help appreciated[/quote]

Edit: Then follow WS4SB 2’s three-day-a-week template.

Day 1: ME Upper

Day 2: ME Lower

Day 3: RE Upper