Currently im 5’10 and 185lbs.
Im doing WS4SB and for my strength focus im mainly doing deadlifts and pressing.
My goals are better body composition, but I feel im at the point where i need to increase strength to reach my body comp goals.
Here are my current “maxes”
I dont think i’ll have any problem getting my bench stronger, its only as weak as it is, because I haven’t benched much in the past, but i think my deadlift needs more attention.
This is only my second week on WS4SB, but im not really sure if i’ll be able to raise my DL much more on the program. Or im thinking i just need a better exercise selection.
So currently, ive been doing conventional deads for my ME movement, 1-leg dl or split squat for my unilateral movement, and pullthroughs and rev-hypers for my hip ext. (but i cant add weight to rev-hypers). For DE work, i also did conventional deadlifts at around 75% 1rm for 8x3.
My 3rm on deadlift today went pretty smoothly, but i can tell im going to need to do something different to keep progressing. Im not sure if I just need to change the exercises up a bit, or possibly change the program.
I’ll admit up until now, my strength training has been very basic, with just conventional and sumo deadlifts, front squats and some DB snatches. I have read some westside stuff, and it seems they are really big on box squats, and good mornings. I haven’t really done these exercises so am wondering how I should start doing them and I dont have access to a box, so would a bench be ok?
Also, what about zercher squats, rack pulls, quarter squats or any other movements that might help bring my dl up?
***As far a my weaknesses in the DL, i think I could benefit a lot from strengthening my glutes more, as well as my core muscles.
Thanks in advance everyone.