T Nation

Am I Doing WS4SB Right?


#1

stats 5'8 169lb around 20% bf
goal put on around 5lbs in 12 weeks

lifts last 5 reps(from 3 weeks ago)
squat 75kg-165lbs
bench 60kg-132lbs
deadlift 110kg-242lbs
mill press 40kg-88lbs

How often should I mix up exercises ? and should It just be the max lift and max reps what get mixed up ?

What sort of rest ? I done a workout today and had about 40 to 60 sec rest

Workout am doing

Max Effort Upper Body (Monday)
A. MAX-EFFORT LIFT Work up to a max set of 3-5 reps.
barbell bench press
B. SUPPLEMENTAL LIFT Perform 4 sets of 10 reps.
Incline bench press
C. HORIZONTAL ROW Perform 4 sets of 12 reps.
Bent-over barbell rows

D. REAR DELT/UPPER BACK Perform 2-3 sets of 12-15 reps.
band face pulls

E. WEIGHTED ABDOMINAL EXERCISE �¢?? 3-4 sets of 8-15 reps.
Barbell Russian twists

LOWER BODY (Wednesday)
A. MAX-EFFORT LIFT Work up to a max set of 5 reps.
Front squats

B. UNILATERAL MOVEMENT Perform 4 sets of 8-15 reps
Single leg squats, back leg elevated
C. HAMSTRING / POSTERIOR CHAIN MOVEMENT Perform 4 sets of 6-10 reps.
stiff deadlifts

D. GRIP TRAINING Perform 3 sets of timed sets.
Wrist roller

REPETITION UPPER BODY (Friday)
A. REPETITION LIFT Work up to 3 sets of max reps, rest 60 seconds between sets.

Barbell bench press

B. SUPPLEMENTAL LIFT (triceps) Perform 4 sets of 5-10 reps.
Skull crushers straight bar

C. VERTICAL PULLING Perform 4 sets of 8 reps
Pull-ups
D. MEDIAL DELT or TRAP EXERCISE Perform 3 sets of 10-15 reps.
Bradford presses
E. ELBOW FLEXION EXERCISE Perform 3 sets of 8-10 reps.
Regular barbell curls

F. ABDOMINAL CIRCUIT TRAINING

situps
knee to elbow
leg raises (on the floor)
20 x 4

planks 30 sec each side x 2
front and back kneck bridge 30 sec x 2

CARDIO TUE AND THURS
heavy bag 3 mins x 6 (trying to build this up to 10)
timed burpess

DIET

meal 1
oats 334kcal Protein 16g carbs 45g 10g fat

protien drink Calories: 120 Protein: 24g Carbohydrates: 3g Fat: 1g

strawberrys ??

totals cals 454 protein 40 carbs 48 fat 11g

meal 2 postworkout

protien drink Calories: 120 Protein: 24g Carbohydrates: 3g Fat: 1g

banana cals 200 carbs 51g protein 2g fat 1 gram

2x satsumas cal 94cal protein 1.7 carbs 24.4

total
cal 414cal carbs 78 g protein 27.7 fat 2 grams

meal 3 1.30 hour later
3x eggs approx calories234 protein:19.5 g fat 17.4
potato microwaved
Calories 161 protein 4.3 carbs 36.6

meal 3

approx 157 grams chickin / cals 222 protein 41grams fat 3.3

spaghettie cals 200 protein 8g carbs 50 fat .5

broccoli 24cal protein 2.6 carbs 1.8 fat 0.9

green beans 87cal protein 1.4g carbs 3.5 fat 0.1

total cal 533 protien 52.9g carbs 55g fat 4.8

meal 4
tin of tuna cal 140 protein 34.1 fat 0.1
one peice of fruit

meal 5

protien drink Calories: 120 Protein: 24g Carbohydrates: 3g Fat: 1g

snack-almonds and brazil nuts
brazil nuts -Calories 137 Total Fat 13.6g Protein 3.0g Total Carbohydrates 0.4g
almonds- Calories 163 Total Fat 14.0g Total Carbohydrates 6.1g Protein 6.0g
total
cals 300 fat 27.6 protein 9g carbs 6.5


approx total (diffrent sites give diffrent nutritional value also I may have more or less of something or a diffrent meat now and then)
cal 2770 protein 227.6 carbs 228.6 fat 64.9


#2

Workou today dont know what to do next week tho what should i aim for ?

40 to 60 sec rest inbtween sets

monday 10th may 2010

Max Effort Upper Body (Monday)
A. MAX-EFFORT LIFT â?? Work up to a max set of 3-5 reps.
barbell bench press
2x10 20kg/bar 1x8 40kg 1x5 60kg 1x2 70kg (struggled on the 2nd rep)

B. SUPPLEMENTAL LIFT â?? Perform 3-4 sets of 6-10 reps.
Incline bench press
1x10 20k/bar 1x10 40kg 1x10 50kg 2x6 55kg (struggled with last reps)

C. HORIZONTAL ROW â?? Perform 4 sets of 10-15 reps.
Bent-over barbell rows
1x10 20kg bar 1x10 40kg 1x10 50kg 1x10 60kg

D. REAR DELT/UPPER BACK â?? Perform 2-3 sets of 12-15 reps.
dont have bands to do facepulls yet

E. WEIGHTED ABDOMINAL EXERCISE â?? 3-4 sets of 8-15 reps.
Barbell Russian twists (first time doing these)
1 x 10 bar 3 x 10 5kg on bar


#3

heavy bag - 3 min 1 min rest x 5
10 min cross trainer hill setting level 6


#4

As far as your main max effort exercise goes, you can either stay at 70kg and try to get 3 reps or go down to 60-65 kg and get more reps in. The second option, in your case, is the way to go. Be patient, get quality reps.

As far as your assistance work, if I were you I would alternate B with C, and D with E. I like how you have the low rest periods (keeps your heart rate up, which is going to help you burn more calories/fat) but it will adversely affect the weights you can use. Alternating exercises between antagonists is a way around this. Between set recovery is quicker when you perform strength work with its antagonist (i.e. incline bench press [pecs] with barbell row [lats]) allowing you to lift heavier and burn more calories.

For the upper back work you don't have to do band face pulls. Why wait until you get bands? You can do barbell shrugs, rear delt raises holding onto plates, upright rows, etc. The bands aren't some super spectacular implement; look at them as just another tool.


#5

with the assistance work do you just mean superset them ?How wll it allow me to lift more if one muscle is recovering and am trying to work the other muscle ?

Ive just bought bands today so Ill mix them up every 2 or 3 weeks


crap workout today,couldnt do them front squats (was hurtin my arm proberly just bad form)found the single legs squats hard to do.also got interrupted thout my workout.

LOWER BODY (Wednesday)
A. MAX-EFFORT LIFT Work up to a max set of 5 reps.
squats
warm up for a good while (knee hurts of squats and it takes me a while to get my form right)
2 x 5 70kg

B. UNILATERAL MOVEMENT Perform 4 sets of 8-15 reps
Single leg squats, back leg elevated
these were hard for me couldnt get my balance right
done 3 x 5 no weight then 1 x 5 with the bar then 2 x 5 with no weight

C. HAMSTRING / POSTERIOR CHAIN MOVEMENT Perform 4 sets of 6-10 reps.
Sumo Deadlift
3 x 10 50 kg 2 x 8 80kg

D. GRIP TRAINING Perform 3 sets of 1 min
Wrist roller
brought it up and down twice 2.5kg weight


#6

http://www.tmuscle.com/free_online_article/sports_body_training_performance/beast_building_part_3

Scroll down. Actually you should just read to whole article. Thibs talks about "minimizing reciprocal inhibition". Basically means lowering the amount of resistance from the opposing muscle. When you do a biceps curl, not only does your biceps have to contract but your triceps (antagonist) has to stretch. If it doesn't want to stretch, however, they will still be in a semi-contracted state, basically working against your biceps. If you were to do a set of triceps prior to a set of biceps you will minimize the inhibition of the reciprocal muscle.


#7

Am going do that next week and see what it feels like.

Also anyone know why this has moved from the log forum ?Am still using this to post my workouts.


#8

If those single leg squats with the back leg elevated are too hard balance wise, maybe start with lunges instead?

Are you doing back squats? Front squats? It shows you only doing 2 sets at 70 kg, are you working up to that? And if so, how are you working up? Start with just the bar and add 10 kg per set. You want to get between 5 (low end) and 10 (high end) sets to get volume and technique work in.


#9

I just done normal back squats warmed up with the bar 3 x 10 reps then 30 kg 4 x 10 then 50 kg 2 x 5 then 2 x 70 kg.I couldnt perform the front squat couldnt hold the bar right (i think I know how to now tho).

I always have a problem with squats I dont know why but I do have pain in my knee if sitting down properly with 2 feet on the floor or if am sorting out clothes on the floor and am in the squat doing it.
Been told its muscle imbalances(by a phisyo) but the exercise they give me havent worked I also have flat feet with a leg leg discrepancy.

usually when I go to squat my knee will feel like its tight pushing type pain (doesnt really hurt) but then after a few reps it feels ok to squat with,once Ive added weight I dont even feel knee pain so am thinking it's just bad form.

Tomrow cardio,this is what am aiming for
heavy bag
1x 3 min warmup 1 min rest
4 x 3 min rounds with 30 sec rest
2 x 2 min with 1 min rest burpess
10 min cross trainer hill setting level 7


#10

I like to do split squats with dumbbells, might be easier for you to balance. They kill me, my heart rate is so jacked after doing a few sets of 8-10 with each leg holding 35lb db's!


#11

I'm not going to comment on your knee pain or the exercises your "physio" gave you, this is just to help you understand the WS4SB system. Really isn't that complicated.

When you're working up to your 5RM, DON'T do multiple sets with the same weight. 4x10 isn't helping you lift heavier on your top set, nor is it helping you with your technique. Do sets of 10 or so (1 of each) at 20 and 30 kg, but after that just do 5 solid reps with each of the rest of your sets.


#12

Yeh I have relized that its easier to get my form right with heavyer weight.

and thanks for the comments


#13

REPETITION UPPER BODY (Friday)
A. REPETITION LIFT Work up to 3 sets of max reps,
Barbell bench press 45kg

1x10 bar
1x10 30kg
1 x 4 40kg
1x22 45kg
1x20 45kg (form was a bit of)
1x18 or 19 45kg

B. SUPPLEMENTAL LIFT (triceps) Perform 4 sets of 5-10 reps.
Skull crushers straight bar (this was hurting my left elbow and it felt like my left arm was working more than my right even tho both arms where going down at the same time)
2x10 bar
1x3 25kg
1x10 bar
C. VERTICAL PULLING Perform 4 sets of 8 reps
Pull-ups
2x8
1x7
1x6

D. MEDIAL DELT or TRAP EXERCISE Perform 3 sets of 10-15 reps.
Bradford presses
1 x 10 bar
2x10 30kg
1x8 30kg

E. ELBOW FLEXION EXERCISE Perform 3 sets of 8-10 reps.
Regular barbell curls

3x10 bar

any one know if I can swap skull crushers for close grip bench ?
Also am doing my core stuff later on


#14

Close grip bench press is an excellent triceps exercise, but...

A few things to consider:
1 - You seem to have a strength imbalance. Working with barbells might make this worse. There's no reason you can't use dumbells for your extensions.

2- Close grips and dips are really good mass builders, but there might be a reason DeFranco chose a single joint movement (unless he didn't, in which case use any triceps exercise that doesn't hurt and/or eccentuate your strength imbalance).
3- Make sure you're busting your ass


#15

"
1 - You seem to have a strength imbalance. Working with barbells might make this worse. There's no reason you can't use dumbells for your extensions."

Am working out at home and I only have a barbell


#16

You need to get yourself some dumbbells. Also, looking at your logs you need to stop ramping up the weight on your supplemental exercises. Pick a weight req. for the rep range and bang it out hard.
Example:
C. HAMSTRING / POSTERIOR CHAIN MOVEMENT Perform 4 sets of 6-10 reps.
Sumo Deadlift
3 x 10 50 kg 2 x 8 80kg

B. SUPPLEMENTAL LIFT â?? Perform 3-4 sets of 6-10 reps.
Incline bench press
1x10 20k/bar 1x10 40kg 1x10 50kg 2x6 55kg (struggled with last reps)

C. HORIZONTAL ROW â?? Perform 4 sets of 10-15 reps.
Bent-over barbell rows
1x10 20kg bar 1x10 40kg 1x10 50kg 1x10 60kg

Ramping is for Max effort lifts only. ramping supplemental lifts will hamper the volume your trying to gain. Take your incline press: you did 1x10 50kg on your 3rd set, why not 4 sets of 10 @ 50kg. those first 2 sets @ 20/40 kg were useless in terms of hypertrophy.

If your elbow hurts when doing straight bar skulls stop, figure out another exercise to stimulate the tricep. you could grab all your bands and do band pushdowns or try overhead tricep extensions with a your heaviest plate.

Good luck with obtaining your goals.


#17

The reason for the first 1x10 is for a warmup so my form is right.Also I thought your suposed to work as hard as you can and lift as heavy as you can ?

Also I got told this workout is for both strengh and hypertophy (I want both)

Am swapping up the days so am working out more,I should be able to handle this because am out of work so am not moving about much.

so this will be changed for
mon-max effort upper body
tue-cardio
wed-legs
th-cardio
fri-upper rep
sat-rest
sun-rest
repeat

this

mon-max effort
tue-rest
wed-legs -- cardio
th-- cardio
fri-upper rep
sat-rest
sun-max effort

mon--cardio
tue-legs--cardio
wed-rest
th-upper rep
fri-rest
sat-max effort


#18

I understand you like to do warm up sets to get the form down, but the supplemental exercises demand 4 WORKING sets of a req. rep range.

B. SUPPLEMENTAL LIFT �¢?? Perform 3-4 sets of 6-10 reps.
Incline bench press
1x10 20k/bar 1x10 40kg 1x10 50kg 2x6 55kg (struggled with last reps)

C. HORIZONTAL ROW �¢?? Perform 4 sets of 10-15 reps.
Bent-over barbell rows
1x10 20kg bar 1x10 40kg 1x10 50kg 1x10 60kg

On these, the first two sets were not working sets.


#19

So next time I workout and I try and up the weight and can bang out 10 reps should I lower it and redo the set with a weight I can do 10 with ?


#20

Dude I understand you want to do everything optimally but at some point stop worrying and just work hard.