Ws4bb template
If your lower back is not up to this, recommend using supported rows 1-arm DB, hammer, supported T-bar, etc or "easier rows" cable rows of some sort while you condition your lower back.
Here is the template, keep rest periods as short as you can on everything other than the specific ME exercises. Adjust sets as needed, drink water, take your vitamins, say your prayers, etc. If you need additional triceps work, you can add chains or bands to your bar presses as well. Maxing even for a triple with the basic "pectoral bench press" can give a lot of people problems, so the exercises selected are generally pretty easy on the shoulder joint overall.
WS focuses heavily on triceps strength because they use bench shirts and want to get the highest bench possible. Since the average BB will not be using a shirt, the primary supplementary exercise will be a pectoral builder and periodically an overhead press , although CGBP is an exercise of choice and is a triceps smoker.
The "basic press variant" can be any of the ME exercises, or a DB exercise of whichever angle makes you happy. Periodically, rotate in an overhead press here for supplementary work, especially if you feel your delts need more work. Lat work includes a close grip chinup and a wide grip row, alternated with the presses. If you are in good enough shape to perform these exercises in an alternating or supersetting set fashion, then more power to you.
I experimented with this, and with all the heavy pressing and pulling, direct deltoid work ends up being unnecessary, with the exception of the lateral head. The cable reduces the drain on recovery and allows for a pretty direct stimulation. ME Day - Lower - start off with a pull or a GM, both of which are very easily adapted for a max effort triple.
Next up is a squat variant, pick your poison, keep your knees happy. Reverse hypers and ghetto GHR finish off the posterior chain and hammies with "lighter" higher rep work as compared to the heavy pull or GM you started off with and, of course, the cable laterals for delts. DE Days - these are changed to "RE days", which are essentially high rep days. I include the flat BP with higher reps, lower weight on press day, which shouldn't put anybody's shoulder into a coma, but really, you modify this to suit your needs.
If you want to do inclines or whatever, then go for it. I won't be offended. Lat work includes a wide grip pullup and a close grip row. Hammie-specific exercise is next, then of course, reverse hypers and GHR. Ghetto GHR are performed with heels underneath the knee-pads on the pulldown machine. Place your knees onto a movable flat bench, and using bodyweight or weight, if you're a stud , lower yourself under control until you are parallel to the ground, then pull yourself back up.
I experimented with this, and with all the heavy pressing and pulling, direct deltoid work ends up being unnecessary, with the exception of the lateral head.
The cable reduces the drain on recovery and allows for a pretty direct stimulation. ME Day - Lower - start off with a pull or a GM, both of which are very easily adapted for a max effort triple. Next up is a squat variant, pick your poison, keep your knees happy. Reverse hypers and ghetto GHR finish off the posterior chain and hammies with "lighter" higher rep work as compared to the heavy pull or GM you started off with and, of course, the cable laterals for delts.
DE Days - these are changed to "RE days", which are essentially high rep days. I include the flat BP with higher reps, lower weight on press day, which shouldn't put anybody's shoulder into a coma, but really, you modify this to suit your needs. If you want to do inclines or whatever, then go for it. I won't be offended. Lat work includes a wide grip pullup and a close grip row. Hammie-specific exercise is next, then of course, reverse hypers and GHR. Ghetto GHR are performed with heels underneath the knee-pads on the pulldown machine.
Place your knees onto a movable flat bench, and using bodyweight or weight, if you're a stud , lower yourself under control until you are parallel to the ground, then pull yourself back up. Layne Norton aka str8flexed has a nice video or two demonstrating this exercise. If you have a "real" GHR bench, then use that one if you like. Reverse hypers are done with the reverse hyper machine.
If you don't have one, use a degree hyper or a basic hyper, if that's all you have. Try to focus on your hamstrings here. Plate-heel pulls are a concentric-only exercise where you sit with your leg extended and use the heel of your foot to pull a plate toward you.
Nice way to help hammies, no negative means low drain on recovery. Kethnaab, you rock. This is exaclty what I've been looking for.
I think this is where I'm going to go post 5X5. The thing I see as being beneficial is that is has inbuilt variation in reps and exercises. Keeps your body guessing. Have you actually run this program? How does one destroy darkness? The answer dawned upon my mind, blinding in it's brilliance. To destroy darkness, one must simply expose it to the light. This is the sort of thing that will produce real results. I'd caution newbs to stay away though, and like anything sometimes the volume will need to be played with to suit the individual.
Top-notch stuff. So what type of weight progression would you apply to a program like this? Something like the traditional Westside template or more long the lines of an SF5x5 run? If I had to guess: maybe keep it simple and for the primary movements, add weight until you stall, then switch movements, add weight until you stall, etc. After a exercise rotations which could be weeks, who knows come back to that first movement and guage your strength progress.
Add weight to keep you in your prescribed rep range , , , whatever and make note the weights you're at if you switch auxillaries. We hate SPAM and promise to keep your email address safe. Help Members Login. Remember Me? Register Gallery Today's Posts Search. Welcome to the EliteFitness. Results 1 to 5 of 5. However, never let it be said that I fear looking like a fool, so here we go.
WSB is all about customization. It also has a lot of volume, so it is best that you do this program after a full deload from a DF program or after a SD if you were running HST. Do a week deload and then hit things up with this one. Leave them out if you must. Exercise selection. The Yates rows are done on rep day for a reason.
This is an exercise that knuckleheads like to get stupid with and load up the weight. Leave the egos at the door, bitches. So now you have a very reasonable excuse to scale back on the weight for them.
Additionally, unlike those advanced lifters, you can still have a tremendous amount of success incorporating the big 3 into your routine. All 3 sets are for 3 reps apiece. On week 2, you will do the same thing, but you will do doubles. Keep the supplementary exercises the same for another 3 week run and change to a new ME exercise.
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