imFASTERthenU
01-19-2009, 03:17 PM
soo heres some backround on myself, im 17 and been lifting seriously for 6 months. my lifts are lower then they should be because ive been flip flopping around on routines because i just got bored of doing the same exercises after a while. WSB seems like a perfect routine for me because every 3-4 weeks you change the exercises. this is a purely power lifting routine and strength is my main goal for lifting. now lets get to the basics.
max bench=160
max squat=275(parallel)
max deadlift=225(useless as of now because i didnt cycle them in yet)
now the routine:
Monday(day one):
Max Effort (ME) Squat
Squat- warm up sets of 3 till weight is to heavy. do 4 minimal sets of increasing singles.
Good Mornings- 4x5-6
Leg Curls-4x6-8
Ab's-4x8-12
Tuesday(day two):
Max Effort (ME) Bench press
Bench Press: warm up sets of 3 till weight is to heavy. do 4 minimal sets of increasing singles.
Close Grip Bench Press: 4x6-8
Cable Pushdowns-4x6-8
Push Press-4x6-8
Pull Ups/Lat Pulls- 4x6-8
BB Curls- 3x6-8
Thursday(day three):
Dynamic Effort (DE) Squat
Box Squats: 8-12x2 with 45-65% of 1RM(60-120 seconds between sets)
Rack Pulls- 4x5-6
Leg Curls-4x6-8
Side Bends/Oblique Excercise- 4x8-12
Neck Work
Friday(day four):
Dynamic Effort (DE) Bench press
Speed Bench- 8-10x3 with 45-46% 1 RM(60-120 seconds between sets)(1 wide, 1 normal, 1 close x 3)
Close Grip Bench Press: 4x6-8
Cable Pushdowns-4x6-8
Push Press-4x6-8
Pull Ups/Lat Pulls- 4x6-8
max bench=160
max squat=275(parallel)
max deadlift=225(useless as of now because i didnt cycle them in yet)
now the routine:
Monday(day one):
Max Effort (ME) Squat
Squat- warm up sets of 3 till weight is to heavy. do 4 minimal sets of increasing singles.
Good Mornings- 4x5-6
Leg Curls-4x6-8
Ab's-4x8-12
Tuesday(day two):
Max Effort (ME) Bench press
Bench Press: warm up sets of 3 till weight is to heavy. do 4 minimal sets of increasing singles.
Close Grip Bench Press: 4x6-8
Cable Pushdowns-4x6-8
Push Press-4x6-8
Pull Ups/Lat Pulls- 4x6-8
BB Curls- 3x6-8
Thursday(day three):
Dynamic Effort (DE) Squat
Box Squats: 8-12x2 with 45-65% of 1RM(60-120 seconds between sets)
Rack Pulls- 4x5-6
Leg Curls-4x6-8
Side Bends/Oblique Excercise- 4x8-12
Neck Work
Friday(day four):
Dynamic Effort (DE) Bench press
Speed Bench- 8-10x3 with 45-46% 1 RM(60-120 seconds between sets)(1 wide, 1 normal, 1 close x 3)
Close Grip Bench Press: 4x6-8
Cable Pushdowns-4x6-8
Push Press-4x6-8
Pull Ups/Lat Pulls- 4x6-8