T Nation

WSB - Nuts & Bolts


#1

Does this look correct for WSB Nuts and Bolts Routine?
- NUTS & BOLTS -
Monday (DE Upper Body)
Barbell Bench 8 x 3 @ 55% 1RM
Triceps Extensions 3-5 x 8-15
Shoulder Side Raises 4 x 10-12
Chest Supported Rows 4 x 10-12

Tuesday (ME Lower Body)
Dead Lifts 7 x 5 -> 1
Straight Legged Deads 3-5 x 3-5
Hyperextensions 4 x 10-12

Thursday (ME Upper Body)
Incline Bench 7 x 5 -> 1
JM Press 3-5 x 3-5
Shoulder Side Raises 4 x 10-12
Chest Supported Rows 4 x 10-12

Saturday (DE Lower Body)
Box Squats W1 = 10 x 2 @ 50% 1RM
W2 = 10 x 2 @ 55% 1RM
W3 = 10 x 2 @ 60% 1RM
Dead Lift 6-10 x 1 @ 60% 1RM
Reverse Hyperextension 3-5 x 8-15


WEST SIDE ME BENCH:
Set #1 - 135 X 5
Set #2 - 155 X 5
Set #3 - 185 X 3
Set #4 - 225 X 3
Set #5 - 255 X 2
Set #6 - 295 X 1
Max attempt set ? 315 X 1

WEST SIDE ME DEADS:
Set #1 - 135 X 5
Set #2 - 185 X 5
Set #3 - 225 X 3
Set #4 - 265 X 3
Set #5 - 285 X 2
Set #6 - 325 X 1
Max attempt set - 365 X 1


#2

The first thing I noticed was you neglected any direct ab work which is imperative to support heavy squats and deadlifts. If you bench with a shirt, raises and such are fine for your shoulders since they limited in their use if you bench mostly straight up and down. However if you bench shirtless you should incorporate some sort of dumbbell press or overhead work once to twice a week to really hammer that area. Other than that it looks alright to start.


#3

Looks pretty good. One thing. I'd like to see smaller weight increases in the bench and deads. I like to do the first 3-4 light sets for maybe 2 slow reps and when you get closer to your max, (365X1) you may want ALL of those last 5 sets be above 315 (in this case).

325x3, 335x3, 340x1, 350x1, 365x1

With the jumps you have there, I don't think you spend "long enough" in the correct percentage to elicit the desired responses.

Some may differ... we'll see.


#4

This is the updated Nuts & Bolts routine in the Westside Training Template Guide:

Workout 1 - DE Bench Press
DE Bench - 8 x 3 (60%)
TRICEPS - 3-5 x 8-15 (I prefer switching this with day 3's sets/reps)
Shoulders - 4 x 10-12
LATS - 4 x 10-12

Workout 2 - ME Squat/DL
ME Squat/DL - ME x 1
HAMS - 3-5 x 3-8
Lower Back / HAMS - 3-5 x 8-15
ABS (upper abs) - 3-5 x 5-20

Workout 3 - ME Bench Press
ME Bench - ME x 1
TRICEPS - 3-5 x 3-5
Shoulders - 4 x 10-12
LATS - 4 x 10-12

Workout 4 - DE Squat/DL
DE Box Squat - 10 x 2 (55%, 60%, 65%)
Deadlift - 6-10 x 1 (55%, 60%, 65%)
HAMS/Lower Back - 3-5 x 8-15
ABS (lower abs/obliques) - 3-5 x 5-20

*Note: For LATS, do chins/pullups one day and rows the other. You can substitute a quad exercise for the HAMS exercise on your ME Squat/DL day if you are a raw lifter.


#5

What percentages should one spend time in, and what are the desired results? I just started WS4SB.


#6

Well, 100 lbs is 25% of a 400lb max effort... not good. 300lbs is 75%. You need to do more sets/reps in the 90+ percent range.

For a 365 max, I'd stay above 315 for the majority (after warm-up) of your sets. The lighter stuff really is wasted except for warm-up purposes. Your schedule has only one or two sets close enough to your max to "mean" anything.

I hope I'm making sense.


#7

I believe that Jim Wendler wrote an article on max effort progression to help with making these jumps.


#8

Yea, makes since. So, anything less than 90% is just a warm up. How many warm ups should there be and how many above 90%. That's actually not my routine. I didn't start the thread. Sorry, if I should have started a new thread. Another question: Once you have done a max effort lift for the three weeks, how long before you can use the same lift again. I'm a beginner. My heaviest lift is 300lb deadlift, so I'm really a beginner. Thanks.


#9

That really depends on the lifter. Wendler advocates alot of reps (5-7) in the 90% range. Remember though, this is for an advanced trainee not a young buck like yourself. You have to take alot of time to build up to that. For you I would suggest the "Old School Method" as described in the article.

1x5 @ 50%
1x3 @ 60%
1x2 @ 70%
1x1 @ 80%
1x1 @ 90%
1x1 @ 95%
1x1 @ 100%

You also may be better served by staying in the 3-5RM range for awhile whihc would look like this

55%x5, 62.5x5, 70x5, 77.5x5, 85x5, New record
For 3RM change all the reps to 3, start at 62% and work up to ~90%

Note: The above came from articles by Joe Kenn and Jim Wendler. These are not my own cycles.


#10

A pretty decent summary. Here are a couple more things you could consider in addition to some good comments above.

Break your workouts down like this.

First, you'll do your primary exercise, which will obviously be performed using either the dynamic or max effort method. The ME days should target specific portions of the lift or muscles that you have determined are weak areas in your lifts.

Next, do a supplementary lift. This lift should almost always be focussed on triceps for upper body days or hamstrings for lower body days.

After that, you spend the remaining training time addressing your weak points in what they call accessory lifts. This is where a lot of the cool and unique exercises in Tate's Tool Box article series go. Do whatever you need to bring up whatever is weakest in your lifts. Don't limit yourself to shoulders and lats during this time. Do whatever you have to. This could be more triceps work even on top of close grip benches as a ME lift and JM presses as a supplemental! This would only be advisable in a case of extremely weak triceps, but I'm sure you get the point nonetheless. On lower body days, you'll likely need some abdominal work as mentioned above, and probably some good volume spent on grip training if you expect your deadlift numbers to go up.

Good luck!


#11

Start with the bar and add weight each set until you get up to 90% of your max and be sure to get at least three lifts in the 90%+ range.

As for how many warmups to do and the weight to add to each set beginning with the 45lb Olympic bar....take 10% of your 1RM (if you deadlift 300, then 30lbs is your 10% and that's how much you add to the bar for each set.

Example:

Bar x 5
75 x 5
105 x 5
135 x 5
165 x 5
195 x 3
225 x 3
255 x 1-3
270 x 1-3 (90%)
285 x 1-3 (90%+)
275 x 1-3 (90%+)

I'd recommend every 9-12 weeks minimum. You can find plenty of exercises to do every three weeks in order to set it up like this. For the deadlift/squat ME days, you can use:

Deadlift Rack Pulls/Pin Pulls
Low Box Squats
Olympic Squats
Front Squats
Zercher Squats