T Nation

Some WS4SB II Questions


#1

But I have a couple questions before I start, just so I'm sure that I'm doing everything right. I just have a couple questions. In working up to my max set on bench presses- well lets say my 3 or 4 rep max is 185. Would this be a good way to work up to that?
Set #1 - Bar X 5
Set #2 - 95 X 5
Set #3 - 115 X 3
Set #4 - 135 X 2
Set #5 - 155 X 2
Set #6 - 170 X 1
Max attempt set - 185X3-4 reps

And for the repition upper body day should I do max reps with 95 pounds since I can do a ton of reps with that?

And is this a good choice of excercises for WS4SB II?
Monday- Max Effort Upperbody
Flat Bench Press- Work up to a max set of 3-5 reps.
Incline Dumbell Bench Press- 3-4x6-10
Lat Pulldowns supersetted with Reverse Rear Flies- 3-4X8-12
Hammer Curls- 3x6-10
Abdominal circuit

Tuesday ? Lower Body Strength Training
Deadlifts- Work up to a max set of 3-5 reps.
Lunges- 3x8-12
Hyperextensions- 3-4x8-15
Barbell Shrugs supersetted with plate gripping (timed set)- 3-4 sets

Thursday ? Repetition Upper Body Strength Training
Bench Press- Work up to 3 sets of max reps.
Seated cable rows supersetted with Straight Arm Lat Pulldowns- 3-4x8-12
DB Shoulder Press or Side Laterals (alternated week to week)- 3-4x8-15
Barbell Curls supersetted with Tricep Pushdowns- 2-3x8-12
Hanging Leg Raises supersetted with Reverse Cable Side Bends- 2-3x10-15

Friday- Repition Lower Body Strength Training
Walking Lunges- 3-4x15 (each leg)
Leg Curls- 3-4x10-15
Calf Raises- 3x10-15
Dumbell Shrugs- 3x10-12


#2

Everything looks pretty solid except for your exercise selection on rep. lower body...screw the leg curls, throw in a couple 1-leg lifts. And do pullups over pulldowns if possible. Don't forget those external rotations...good job though good luck.


#3

I would choose either a different upper body ME lift or not use flat bench as your RE work. Perhaps start off using a 2 board press as your ME excercise?


#4

I'm also under the impression for a 3RM ME you should just stick with reps above three and work your way to 3 instead of dropping to singles and going for a max triple. I think you would lose most of the possible hypertrophy element by going with easy singles until the triple.

If you were going to a max single I would think it would be find to work up that way as you are trying to get good reps over %90. The main reason its to a max triple is hypertrophy.


#5

is it possible that he could keep going the way he's going with ME progression and then AFTER he does his max set he could do 3 sets of 3-5 with 80-90% of his 1RM?


#6

Yeah, there are cycles like that listed on elitefts. The only thing I've noticed is that on these they switch ME excercises weekly and keep the load on DE/RE day down.


#7

ive never done them before and my gym doesn't have boards or anything like that. how about starting off with incline bench presses instead and switching to flat after a couple weeks?

and the reason i wrote the progression that i did for weight was based on defranco's recommendations for someone going for 200x3 on their ME upperbody lift.

Set #1 - Bar X 5
Set #2 - 95 X 5
Set #3 - 115 X 3
Set #4 - 135 X 3
Set #5 - 165 X 2
Set #6 - 185 X 1
Max attempt set - 200 X 3


#8

yeah i can do pullups instead of pulldowns. what do you mean by 1 leg lifts and where should I throw external rotations in?


#9

1-leg lifts= unilateral exercises (gems) like 1-leg RDL/SLDL, lunges, step ups, etc...try to do external rotations or some form of injury prevention/shoulder stability work twice a week. Also, don't stick with this routine for an extended time period-i did it and stagnated, obviously. The program is great but doesnt really allow for high-frequency, hypertrophy-orientated training....depends on your goals-do you play a sport?


#10

yeah i pay basketball and i think it will be fine for hypertrophy. a lot of people ive come across on message boards have gained muscle on this. i personally don't respond well at all to high frequency training. i have narcolepsy so i dont get enough rest to really be able to recover normally.


#11

sure, incline works fine. boards for board pressing are easy to make, and you can just use phone books or whatever too.

I actually read an article talking about ME progressions yesterday looking into this and it seems fine as you are saying it. I personally like the thought of working to a 3RM one week and then going for a 1RM the next. Then switch excercises and repeat.

You'll probably see gains either way, just making suggestions.


#12

What kind of plyometric/agility/running stuff are you doing? Also, Don't just take my word for it on those unilateral exercises, read up on them and get them in that program often.


#13

none yet. i played basketball all throughout high school and im entering college next year and probably wont play. i am still considering it because i would have a 99% chance of starting at the college im going to, but i dont think i want to play basketball my first year in college, just because i want to focus on school.


#14

good choice! yeah im gonna be a freshman at u of new hampshire next year. good luck.


#15

I would disagree entirely. I have gained a huge amount of muscle mass on the program (my orthopedist who last saw me only three months ago gave me a lecture about taking steroids), as well as increased my strength. If you really bust your balls on each exercise and re-define intensity on every exercise most workout but don't train past failure and eat a lot you will gain a ton of mass and strength. All the Westside guys are huge, much much bigger than the average high-frequency or whole-body guy.


#16

haha yeah obviously the westside professional powerlifters are much bigger than any "average" guy. I was merely stating my preference to higher-frequency training, but yes i have made solid gains on WS4SB as well.