Should I switch up to a modified WSB routine? Critique my current routine as well

Discussion in 'Fitness & Nutrition' started by Shady VW, Feb 21, 2006.

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  1. Shady VW

    Shady VW New Member

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    Right now I'm on sort of my own routine. It's mostly made up of basic compound movements so it's not like I'm doing 12897239 isolation exercises - here's just an example of a week. Chest/Tris or Back/Bis alternate between getting hit twice a week. For example, if I did chest/tris twice this week, I'd hit back/bis twice next week. Anyway:

    Monday - Chest/Tris

    BB Benchpress 5x5 working to 5RM
    Flat DB Flies, 10, 8, 6
    CG Bench or Reverse CG Bench 10, 8, 6
    Cable Flies, 10, 8, 6

    Tuesday - Legs

    Squats 5x5 working to 5RM
    Standing Calf Raises 3x8 as heavy as possible
    Leg Press 5x5 or 3x8 as heavy as possible
    Seated Calf Raises 3x12 (6 inner, 6 outer)

    Wednesday - Back/Bis (Remember, this is alternately switched to M/F)

    Deadlifts, either 5x5 or work to a 3 or 1RM
    Standing Military Press, 10, 8, 6
    Bent over BB row or Yates row, 10, 8, 6 as heavy as possible
    BB Shrugs 3x8 as heavy as possible or facepulls, 3x8 or 10, 8, 6
    Spider Curls or EZBar Curls 10, 8, 6 (who cares, this one is just to hit bis directly)

    Thursday - Off

    Friday - Chest/Tris (Remember, this is alternately hit once on Wednesday)

    Incline BB or DB Benchpress, 5x5 if BB, 10, 8, 6 if DB
    Incline DB Flies, 10, 8, 6
    Skullcrushers or Decline DB Nosebreakers
    Maybe cable flies, 10, 8, 6

    Saturday - Legs (Light)

    Weighted BB Lunges 2x8
    Standing Calf Raises 3x8
    Seated Calf Raises 3x6 (6 inner, 6 outer)
    Some sort of hamstring work (but I'm afraid of teh goodmornings :hs: :o)

    Sunday - Off

    Ab Work is thrown in M/W/F

    Anyway, I've made good gains on my current routine, obviously heavy compound movements are the base for the rest of the less important crap. I was studying up on the WSB routine (modified though) and I really like the idea of it, however my main concern is I don't have a place to do the conditioning type stuff. I live downtown here so I can't exactly flip tires or drag a sled (however, I've done lots of sled dragging during my football routine in HS).

    Should I stick with my current shit? Should I switch? I'm not a total n00b to lifting, but I took some time off and have only properly dieted in conjunction with proper training for around 6 months :hs: I was looking at the modified WSB because it's geared more towards beginners than the big guys.
     
  2. Shady VW

    Shady VW New Member

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  3. MaineSucks

    MaineSucks OT Supporter

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    what are your current goals?
     
  4. Shady VW

    Shady VW New Member

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    To be a big motherfucker. I'm not training for a specific sport or anything, I'm training for size. Hence why everything is centered around the basic 5 compound movements.

    I've put on like 26 pounds since October, but at 5'9 and 170 around 12 or 13% bodyfat I'm not nearly as big as I'd like to be. :hs:

    My big 3 currently:

    Bench: 225
    Deadlift: 350
    Squat: 300ish

    Would like to be:

    Bench: Over 250
    Deadlift: Over 400
    Squat: Over 350

    I'm on a consistant diet of around 3500-4000 cals with 250-300g's protein.
     
  5. MaineSucks

    MaineSucks OT Supporter

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    well then thats a great program for you. (by the way, I bookmarked it - I like the higher volume) Don't worry about the conditioning shit, you can do your own stuff - tire flippings and sled drags are great, but not necessary.

    I'd be all over that routine
     
  6. Shady VW

    Shady VW New Member

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    :cool:

    What should I do for conditioning if I'm not doing that stuff? I currently do some light cardio on my leg days so 2x a week but it's stuff like a 30 minute walk. Nothing intense.
     
  7. MaineSucks

    MaineSucks OT Supporter

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    meh - he put that stuff in there because the program is designed for athletes. You can just toss in some GPP stuff - bodyweight circuits, sprints, cardio - whatever you feel necessary on your off days. A circuit of burpees, mountain climbers, etc would be fine - just do sets until you get to like 20 minutes. Just learn to read your body - you might only need light cardio.

    And I'd also stick with mostly full-rep work (i.e. avoiding board presses for chest, etc) it seems you have no intention of competeing and you want to put on size. thats my $.02
     
  8. lif

    lif New Member

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    why hit your chest double more than any other body part?
     
  9. Shady VW

    Shady VW New Member

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    Wow, you really didn't read the thread did you.
     
  10. Shady VW

    Shady VW New Member

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    :cool:

    Will my progress slow from only being in there 3 days a week? Should I add in another leg day since I won't be doing lots of conditioning stuff? (and it's stated for this reason alone that there is only one leg day, to be fresh for conditioning)
     
  11. MaineSucks

    MaineSucks OT Supporter

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    I'd stick to the routine for a month then see whats up. Might be pretty good for you to toss a conditioning day in as he described. See how it goes, if after month you are still making PRs, then don't change the routine.

    and lif... read the article before asking questions about it
     
  12. Shady VW

    Shady VW New Member

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    :cool:

    I noticed (unless I'm retarded) that I shouldn't deadlift and squat on the same day according to the routine. Should I alternate that weekly? I don't want to stop deadlifting or squatting. I feel if I deadlifted in place of squats my legs wouldn't be hit nearly as well.
     
  13. MaineSucks

    MaineSucks OT Supporter

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    no, its a common misconception - people look at it and think that one of their lifts will go down. Stick with one main ME lift for a few weeks then switch it up. You are still working all of the muscles necessary to pull heavy, even though you arent pulling. Squats work everything then you do lots of posterior chain and back work. You will see both lifts go up.
     
  14. MaineSucks

    MaineSucks OT Supporter

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    with that said, I need to get back to a case study.
     
  15. Shady VW

    Shady VW New Member

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    :cool: So you're saying deadlift for 2 weeks and then switch it back to squat for 2 weeks, or something like that?

    Also, on some of the exercises that just says work up to a max lift of 3-5reps, how many sets should it take to get to that max?

    Sorry to bombard you with questions bro, I just know you were on this routine for a while.
     
  16. MaineSucks

    MaineSucks OT Supporter

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    yeah something like that will work - I think I read an article where Dave Tate said he sticks with lifts for three weeks then changes.

    If I were working up to a 3RM @ 440 on bench, I'd start cranking out triples around 315. warm up with some 135 sets, 2-3 reps at 225 to acclimate, 1 acclimation rep @ 275, then 315x3, 365x3, 405x3, then 440x3. It'll take you a while to figure out your body, but its just one of those things you'll know when you get into the routine
     
  17. Shady VW

    Shady VW New Member

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    :cool: Sounds good, I think I'm going to switch up to this starting next week. Hopefully I'll put on some serious size.
     
  18. MaineSucks

    MaineSucks OT Supporter

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    you will
     
  19. Shady VW

    Shady VW New Member

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    Sick.

    Anyone else have some input?
     
  20. GOGZILLA

    GOGZILLA Double-Uranium Member

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    the standard suggestion for ME exercise selection is 3 weeks for beginner, 2 for intermediate, 1 for advanced. The main factor is how many weeks in a row can you PR in it. If you can keep PR'ing for 4-5 weeks then go for it. The more advanced you are the more you need to rotate as itll become harder and harder to PR
     
  21. GOGZILLA

    GOGZILLA Double-Uranium Member

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    and size is going to be dependant on your accessory work volume and diet
     
  22. Shady VW

    Shady VW New Member

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    Diet is solid, I was always under the impression that heavy compound movements put on size, not accessory work? :dunno:
     
  23. GOGZILLA

    GOGZILLA Double-Uranium Member

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    hypertrophy is mostly volume dependant, the heavy exercises are for strength
     
  24. Shady VW

    Shady VW New Member

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    :cool:

    What would you recommend? Should I just follow the given rep schemes in the article or do you disagree? You're a big dude who knows his shit so I'm listening.
     
  25. GOGZILLA

    GOGZILLA Double-Uranium Member

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    for what?
     
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