WSFSB Appreciation Society

Training Powerlifting
421

Thank you for the video :slight_smile:

I have another question:

I have 3 days during onseason (soccer/goalkeeper) to perform my weight lifting, but the third day is before the match (saturday, match on sunday).

Shall I perform 1 ME day and 2 DE days?

My ME day looks like this:

A bench press max reps of 3-5
B blackburns 20sec each 2sets
C bulgarian split squats front leg elevated 8reps 3sets
D bent-over dumbbel rows 10reps 3sets
E hammercurls 10reps 3sets
F sprinter sit ups 20reps 2sets

I thougt of a dynamic day something like this:

A depth jumps onto box 3reps 5sets
B box squat with bands (60% of max) 2reps 6sets
C hang cleans 3reps 3sets
D …
C …
F …

Hope you could help me :slight_smile:
Ah, one more question: should the dynamic box squats be performed as fast as possible or only the positiv movement?

Thank you

422

[quote]Nate Dogg wrote:
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)

That looks fine. Do it and adjust as needed.

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?

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]

Another thing that came up in my mind when I was putting together my program was if I should change sets and reps every week? Or stay with for example 3x8 in the stepups for the entire period that I use step-ups?

Maybe I should add my current strength levels to see if you still consider my plan to be good:

Bodyweight: 180
Front Squat: 260
Bench Press: 230
Pull-Ups (to straight arms): 15
Power Clean: 200
Age: 18

thanks for all the help!

423

[quote]Exitus wrote:
Thank you for the video :slight_smile:

I have another question:

I have 3 days during onseason (soccer/goalkeeper) to perform my weight lifting, but the third day is before the match (saturday, match on sunday).

Shall I perform 1 ME day and 2 DE days?

My ME day looks like this:

A bench press max reps of 3-5
B blackburns 20sec each 2sets
C bulgarian split squats front leg elevated 8reps 3sets
D bent-over dumbbel rows 10reps 3sets
E hammercurls 10reps 3sets
F sprinter sit ups 20reps 2sets

I thougt of a dynamic day something like this:

A depth jumps onto box 3reps 5sets
B box squat with bands (60% of max) 2reps 6sets
C hang cleans 3reps 3sets
D …
C …
F …

Hope you could help me :slight_smile:
Ah, one more question: should the dynamic box squats be performed as fast as possible or only the positiv movement?

Thank you
[/quote]

Ok, I tried the dynamic day today:

A depth jumps onto box 3reps 5sets 90sec rest
B box squats with bands (50% of 1rm) 2reps 6sets 1min rest
C bench press with bands (50% of 5rm) 2reps 6sets 1min rest
D hang cleans 3reps 3sets 90sec rest
E bent-over db rowing 10reps 3sets 90sec rest
(I changed the chin ups 2-3sets max reps to my ME day)

So, and here is my problem…
First, will I get good results for my goalkeeping or have I to change some excercises?
Second, I think it would be necessary to do lateral raises, but where should I put them? I could do them on ME instead of the hammercurls and put them after rowing on DE?!

I am planning to do ME the day after my match on monday and 2 DE on wednesday and on saturday.

Hope you can help :slight_smile:

424

[quote]Exitus wrote:
I have 3 days during onseason (soccer/goalkeeper) to perform my weight lifting, but the third day is before the match (saturday, match on sunday).

Shall I perform 1 ME day and 2 DE days?

My ME day looks like this:

A bench press max reps of 3-5
B blackburns 20sec each 2sets
C bulgarian split squats front leg elevated 8reps 3sets
D bent-over dumbbel rows 10reps 3sets
E hammercurls 10reps 3sets
F sprinter sit ups 20reps 2sets[/quote]

If this is your ME upper body day, why are you using bulgarian split squats on this day?

Also, are you trying to follow the in-season workout rather than the three-day-a-week template as shown in WS4SB 1 and 2?

Your schedule should have you doing an ME Upper Body day, an ME Lower Body day and an RE Upper Body day. That fits perfectly with your schedule. You would perform the RE Upper Body day the day before your match.

The bulgarian split squats should be done as the unilateral exercise on your ME Lower Body day.

[quote]I thougt of a dynamic day something like this:

A depth jumps onto box 3reps 5sets
B box squat with bands (60% of max) 2reps 6sets
C hang cleans 3reps 3sets
D …
C …
F …[/quote]

Why are you doing a DE day? Just do the ME Lower Body workout, or start your ME Lower Body Workout with some box jumps before moving to your ME lift.

Controlled on the descent (lowering), light pause on the box and then explode upward.

[quote]Ok, I tried the dynamic day today:

A depth jumps onto box 3reps 5sets 90sec rest
B box squats with bands (50% of 1rm) 2reps 6sets 1min rest
C bench press with bands (50% of 5rm) 2reps 6sets 1min rest
D hang cleans 3reps 3sets 90sec rest
E bent-over db rowing 10reps 3sets 90sec rest
(I changed the chin ups 2-3sets max reps to my ME day)

So, and here is my problem…
First, will I get good results for my goalkeeping or have I to change some excercises?[/quote]

Well, are you doing the two-day-a-week in-season template or the three-day-a-week original WS4SB template? It looks like you’re trying to mix the two together.

They are normally done during your RE Upper Body day. Re-read the articles and the templates from WS4SB 1 and 2.

ME Upper - day after match
ME Lower - day after ME upper or take one day of rest and then do ME lower.
RE Upper - day before match

425

[quote]Control_61 wrote:
Another thing that came up in my mind when I was putting together my program was if I should change sets and reps every week? Or stay with for example 3x8 in the stepups for the entire period that I use step-ups?

Maybe I should add my current strength levels to see if you still consider my plan to be good:

Bodyweight: 180
Front Squat: 260
Bench Press: 230
Pull-Ups (to straight arms): 15
Power Clean: 200
Age: 18

thanks for all the help![/quote]

You have a few options.

  1. Do the same reps each week for a four-week phase but try to increase the weight each week (loading).

  2. Adjust the amount of sets each week but keep the reps the same (volume).

Example:

Week 1: 2x8
Week 2: 3x8
Week 3: 4x8
Week 4 (deload): 2x8 OR 4x8 like Week 3 but add more weight.

  1. Do the same reps and sets but decrease the rest periods each week (time).

Example:

Week 1: 75 or 60 seconds rest
Week 2: 60 or 45 seconds rest
Week 3: 45 or 30 seconds rest
Week 4: 30 or 15 seconds rest

  1. Change reps each week in sort of a pyramid scheme.

Example:

Week 1: 3 sets of 12
Week 2: 3 sets of 10
Week 3: 3 sets of 8
Week 4: 3 sets of 6-8 OR deload (2-3 sets of 8-12)

And I’m sure you could think of any more ways to vary it.

426

[quote]Nate Dogg wrote:
Exitus wrote:
I have 3 days during onseason (soccer/goalkeeper) to perform my weight lifting, but the third day is before the match (saturday, match on sunday).

Shall I perform 1 ME day and 2 DE days?

My ME day looks like this:

A bench press max reps of 3-5
B blackburns 20sec each 2sets
C bulgarian split squats front leg elevated 8reps 3sets
D bent-over dumbbel rows 10reps 3sets
E hammercurls 10reps 3sets
F sprinter sit ups 20reps 2sets

If this is your ME upper body day, why are you using bulgarian split squats on this day?

Also, are you trying to follow the in-season workout rather than the three-day-a-week template as shown in WS4SB 1 and 2?

Your schedule should have you doing an ME Upper Body day, an ME Lower Body day and an RE Upper Body day. That fits perfectly with your schedule. You would perform the RE Upper Body day the day before your match.

The bulgarian split squats should be done as the unilateral exercise on your ME Lower Body day.

I thougt of a dynamic day something like this:

A depth jumps onto box 3reps 5sets
B box squat with bands (60% of max) 2reps 6sets
C hang cleans 3reps 3sets
D …
C …
F …

Why are you doing a DE day? Just do the ME Lower Body workout, or start your ME Lower Body Workout with some box jumps before moving to your ME lift.

Ah, one more question: should the dynamic box squats be performed as fast as possible or only the positiv movement?

Controlled on the descent (lowering), light pause on the box and then explode upward.

Ok, I tried the dynamic day today:

A depth jumps onto box 3reps 5sets 90sec rest
B box squats with bands (50% of 1rm) 2reps 6sets 1min rest
C bench press with bands (50% of 5rm) 2reps 6sets 1min rest
D hang cleans 3reps 3sets 90sec rest
E bent-over db rowing 10reps 3sets 90sec rest
(I changed the chin ups 2-3sets max reps to my ME day)

So, and here is my problem…
First, will I get good results for my goalkeeping or have I to change some excercises?

Well, are you doing the two-day-a-week in-season template or the three-day-a-week original WS4SB template? It looks like you’re trying to mix the two together.

Second, I think it would be necessary to do lateral raises, but where should I put them? I could do them on ME instead of the hammercurls and put them after rowing on DE?!

They are normally done during your RE Upper Body day. Re-read the articles and the templates from WS4SB 1 and 2.

I am planning to do ME the day after my match on monday and 2 DE on wednesday and on saturday.

ME Upper - day after match
ME Lower - day after ME upper or take one day of rest and then do ME lower.
RE Upper - day before match[/quote]

Its the inseason template, because I think a full ME lower day will be to hard for my legs to recover.

427

If you are following the in-season template, then set it up like he shows in WS4SB 3. If you want to add a third day (which may or may not be a good idea), then you will want to use it for some of the other exercises you are trying to fit into your workout (lateral raises).

But follow the same idea and template he showed in WS4SB 3.

Here are some other sample in-season programs he’s listed on his Q&A’s:

Sample In-Season Workout

Day 1 ? Day after a game
A. Barbell Squats ? 2 sets of 8-10
B. Flat Dumbell Bench Press ? 2 sets of 8-10
C. Chin-ups ? 2 sets of max reps
D. Standing lateral raises ? 2 sets of 8-10
E. Dumbell Curls ? 2 sets of 8-10
F. Swiss ball crunches ? 2 sets of 25

*After you warm-up, this workout shouldn’t take you longer than 35 min.

You would perform your “explosive” lift(s) during the second workout of the week. This is the day you can also work on your “weak links” (usually upper back/external rotators).

Here’s a sample workout for Tuesday or Wednesday:

Day 2 ? Tuesday, Wednesday or Thursday
A. Hang Cleans ? 3 sets of 3
OR
A. Box Squats with chains (50-60% of 1RM) ? 6 sets of 2
B. Reverse Hyperextensions ? 2 sets of 10
C. Bent-over Dumbell Rows ? 2 sets of 8 each arm
D. Cable external rotation ? 2 sets of 12 each arm
E. Abs (choice)

Another In-Season Workout

The best way to go about this is to lift the day after the game and then again mid-week. The day after the game I would focus mostly on muscle mass maintenance. Warm-up and then perform 2-3 work sets of 6-15 reps, using a controlled tempo, for all of the major muscle groups of the upper body. Then, I would do some light running/jogging. This workout will help you recover from your game as well as prevent muscle mass loss.

Day 1 ? Sunday
A. Incline Dumbbell Bench Press, palms in ? 2-3 sets of 6-12 reps
B. Chin-ups or Lat Pulldowns ? 2-3 sets of 6-15 reps
C. Standing dumbbell shrugs ? 2 sets of 10-15 reps
D. Rope pushdowns ? 2 sets of 10-15 reps
E. Standing hammer curls ? 2 sets of 10-15 reps
F. Seated external rotation, elbow on knee ? 2 sets of 15 reps
G. Ground-based abdominal circuit
H. 6-8 40-yard striders (easy tempo)

*After you warm-up, this workout shouldn’t take you longer than 55 min.

You would perform your “explosive” lift(s) during the second workout of the week. This is the day you can also work on your “weak links” (usually upper back, lower back, external rotators).

Here’s a sample workout for Wednesday:

Day 2 ? Wednesday
A. Box Squats (straight weight or weight + chains) ? 6 sets of 2 reps using 50% of 1RM
B. Reverse Hyperextensions ? 2 sets of 10-15 reps
C. Dynamic bench press (straight weight) ? 6 sets of 3 reps using 50% of 1RM (You can perform 2-3 heavy singles after your speed sets every 3 weeks.)
D. Cable or dumbbell external rotation, elbow at side ? 2 sets of 15 reps each arm
E. Abs (choice)

428

This thread hasn’t been updated in a while but I think I can get some help from you all.

I want to do the 5/3/1 with the WS4SB. But I like to alternate between the squat and deadlift every other week. I don’t like to stay away from either one for too long.

These are the plans I had thought of.

Week1
Squat 5RM

Week2
Deadlift 5RM

Week 3
Squat 3RM

Week 4
Deadlift 3RM

ETC

I think this would take to long and no real progress would be made. Any thoughts on this?

OR I could complete one cycle with each exercise.

Squat 5/3/1
Squat 5/3/1
Squat 5/3/1
Squat 5/3/1 deload

repeat with deadlift.

But it does seem like the 5/3/1 really works well when you stick with it for one exercise consitently.

Could I do the 5/3/1 on these ME Lowerbody days? Or should I continue to do what I am doing, trying for PR every week and just do the 5/3/1 on ME upper body day (bench), it is the exercise that is lagging the most.

429

[quote]LittleBeast wrote:
This thread hasn’t been updated in a while but I think I can get some help from you all.

I want to do the 5/3/1 with the WS4SB. But I like to alternate between the squat and deadlift every other week. I don’t like to stay away from either one for too long.

These are the plans I had thought of.

Week1
Squat 5RM

Week2
Deadlift 5RM

Week 3
Squat 3RM

Week 4
Deadlift 3RM

ETC

I think this would take to long and no real progress would be made. Any thoughts on this?

OR I could complete one cycle with each exercise.

Squat 5/3/1
Squat 5/3/1
Squat 5/3/1
Squat 5/3/1 deload

repeat with deadlift.

But it does seem like the 5/3/1 really works well when you stick with it for one exercise consitently.

Could I do the 5/3/1 on these ME Lowerbody days? Or should I continue to do what I am doing, trying for PR every week and just do the 5/3/1 on ME upper body day (bench), it is the exercise that is lagging the most.[/quote]

I started incorporating 531 with Ws4sb program and I basically just do the squat and deadlift in the same week. I haven’t really noticed any overtraining so this might work for you.

You basically would just have to get rid of the dynamic effort lower body day so if you don’t mind doing that you can then just have a bench day (ME Upper), then a squat and a dead day, then military press and some dynamic or rep bench work another day.

I spread mine out with squat on monday, bench wednesday, dead fri, and military and dynamic work on sunday.

430

[quote]twistacannon15 wrote:
LittleBeast wrote:
This thread hasn’t been updated in a while but I think I can get some help from you all.

I want to do the 5/3/1 with the WS4SB. But I like to alternate between the squat and deadlift every other week. I don’t like to stay away from either one for too long.

These are the plans I had thought of.

Week1
Squat 5RM

Week2
Deadlift 5RM

Week 3
Squat 3RM

Week 4
Deadlift 3RM

ETC

I think this would take to long and no real progress would be made. Any thoughts on this?

OR I could complete one cycle with each exercise.

Squat 5/3/1
Squat 5/3/1
Squat 5/3/1
Squat 5/3/1 deload

repeat with deadlift.

But it does seem like the 5/3/1 really works well when you stick with it for one exercise consitently.

Could I do the 5/3/1 on these ME Lowerbody days? Or should I continue to do what I am doing, trying for PR every week and just do the 5/3/1 on ME upper body day (bench), it is the exercise that is lagging the most.

I started incorporating 531 with Ws4sb program and I basically just do the squat and deadlift in the same week. I haven’t really noticed any overtraining so this might work for you.

You basically would just have to get rid of the dynamic effort lower body day so if you don’t mind doing that you can then just have a bench day (ME Upper), then a squat and a dead day, then military press and some dynamic or rep bench work another day.

I spread mine out with squat on monday, bench wednesday, dead fri, and military and dynamic work on sunday.[/quote]

So pretty much your doing the 5/3/1 base program with Joe D’s template. Seems like the options are infinite, always a good thing.

Thanks.

431

yea exactly, I use 531 for my main lifts and all my assistance work is based on Joe D’s Template…working well so far.

432

Anyone try the fat loss version poster earlier in this thread?

I am thinking about trying it out with the T-Dawg Diet 2.0 this spring.

433

Hey guys, for a non-athlete, what WSFSB template do you recommend?

Reason why I’m asking is that I’m planning to some time in the near future start using WSFSB III and I was wondering if this version is superior to the previous ones.

Also, for the DE Lower body day, I don’t have any boxes to jump on. Would jumping to touch a basketball hoop be okay? Any other ideas?

thx v. much guys

434

[quote]DF85 wrote:
Anyone try the fat loss version poster earlier in this thread?

I am thinking about trying it out with the T-Dawg Diet 2.0 this spring.

[/quote]

Should be good if your goal is fatloss…TDawg if im not wrong is low in carbs…another good option would be a carb cycling approach with only one high carbs day!

435

[quote]youngblood52 wrote:
Hey guys, for a non-athlete, what WSFSB template do you recommend?

Reason why I’m asking is that I’m planning to some time in the near future start using WSFSB III and I was wondering if this version is superior to the previous ones.

Also, for the DE Lower body day, I don’t have any boxes to jump on. Would jumping to touch a basketball hoop be okay? Any other ideas?

thx v. much guys[/quote]

Non athlete, why not using the meatheads version in ws4sb part 3, this variation doesnt have a dynamic lower day and if your a non athlete should be perfect for you;

Ws4sb meatheads:

monday = max upper
tuesday = max lower
thursday = rep upper
saturday = vanity day(extra work on shoulder,arms calves or do some conditionning work(complexes,gpp etc)

436

Given it is early in the off season for Northern Hemisphere rugby union, I wondered if anyone had any thoughts on how sticking 10x10 squats at 60% with a 4020 tempo on DE lower day instead of jump training might affect the programme for a bit of eatra hypertrophy and conditioning of the legs. Obviuosly after six week I would return to doing the jump training.

437

[quote]TheRow wrote:
Given it is early in the off season for Northern Hemisphere rugby union, I wondered if anyone had any thoughts on how sticking 10x10 squats at 60% with a 4020 tempo on DE lower day instead of jump training might affect the programme for a bit of eatra hypertrophy and conditioning of the legs. Obviuosly after six week I would return to doing the jump training. [/quote]

it may srew up ur recovery through out the program. 10x10 is hard to recover from espescially if ur gonna throw it in this template. it wouldnt hurt to go 6 weeks on german volume training, which will allow u to do 10x10, recover correctly, and may increase ur lifts in the wsfsb template.

438

Hey,

I tried a 3-day Template for a few weeks but its very hard during season, so I wrote a new 2day template with 2 Full body days:

*=superset

ME Day:
A max squat/dl variation
B max bench variation
C chin up variation 4sets 8-15reps
D bulgarian split squats 3sets 8-12reps
E* lateral raises 4sets 8-15reps
E* bb curls 4sets 8-15reps

DE Day:
A box squats w/ bands 5-8sets 2reps 50% / box jumps
B ballistic bench press 5-8sets 2reps 50%
C rowing variation 4sets 8-15reps
D swiss ball back bridge+leg curl / RDL 4sets 8-15reps
E* bb shrugs 4sets 8-15reps
E* db triceps ext. / nosebreaker 4sets 8-15reps

I’m a soccer goalkeeper :slight_smile:

439

I have a question with band bench pressing. Since it is harder to recover from I used it on ME upper body and then in rep upper body I used the rest pause method band bench press(close grip,index grip,medium grip and normal grip with 3 reps on each grip and I did not go to failure but bearly did.

Also on supplemental lift on ME i did max reps to failure with chain drop set pushups 3sets. Do you guys recommend something else or change it a little bit? I used band on ME and rep day. Now after 2 weeks i swich back to bodybuilding phase but do you think the top thing was a mistake? I did all that in a week so i used band 2 time a week.

440

Hi guys, I’m currently doing WS4SB’s 3rd article, and I’m wondering
if i really need to change my max effort exercise for the upper body day (bench press)
If I do, I would change it to pullups, but I can’t do a lot of them,
so how would i work up to a max set, when i can hardly do pullups with weight