I have been doing the WS4SB 1 and 3 for a year now. After getting sick of trying to ‘work up to a 3-5rm’ and hardly making progress because of trying to decide weights and either not getting enough volume or burning out or whatever the problem may be, I am going to try to hybrid the WS4SB3 and 5/3/1 kind of like what Nate Dogg posted in the WS4SB Appreciaton Society thread.
I am going to be using
Week 1 - 70x3, 80x3, 90x3
Week 2 - 65x5, 75x5, 85x5
Week 3 - 75x5, 85x3, 95x1
which was posted in BRock’s thread in TCA. Then I’ll do 5x10 for the supplemental lift, then the WS4SB3 accessory lifts.
I have some all the calculations based on 90% of my 1rm.
For Upper body, would it be more beneficial to bench 3 wks, then rotate like to floor press, then rotate to board press or something? Or do 3 wks, deload, repeat? I am terribly weak at bench, 225 max. I have never done floor press or board press either… and I’m not 100% sure how much these will help. If I do do them, any ideas on how I could estimate my max based off my bench so I can figure my #'s without actually calculating a max?
For Lower body, I am going to alternate box squat, squat, and deadlift. No questions there.
I am going to do a DE day based on http://www.elitefts.com/documents/top_3_squat_bench.htm with the WS4SB3 RE accessory lifts.
Mon Upper ME
Wed Lower ME
Thur Upper DE
Fri Lower DE
work and allow enough time for me to recover?
Any feedback appreciated. Thanks