My WS4SB III Routine (A Rough Sketch)

[theACEofSPADES]

So Im planning to do this after football season is over so I just sat down a few minutes ago and looked through the exercises Joe gives and put together (a rough sketch) of what i think i might do.
http://www.defrancostraining.com/articles/articles.htm

http://forum.bodybuilding.com/showthread.php?t=4658283

^^^(Based off some info I got in my last thread)

MONDAY - Max-Effort Upper Body
TUESDAY - Dynamic-Effort Lower Body
WEDNESDAY - Off
THURSDAY - Repetition Upper Body
FRIDAY - Max-Effort Lower Body
SATURDAY - Off
SUNDAY - Off

=======================================

MONDAY - Max-Effort Upper Body

-Barbell Bench Press (Flat) (Max Effort Lift)
-Dumbbell Bench Press (Flat) 2x15
-SUPERSET (3 Supersets)
--->~T-Bar Rows x8
--->~Facepulls x8
-Barbell Shrugs 3x15
-Hammer Curls 3x10

TUESDAY - Dynamic-Effort Lower Body

-Broad Jump 5x3 (May Change to Box Jump or something else)
-Bulgarian Split Squats (Front Leg Elevated) 3x8 (DB)
-45Degree Hyperextensions 3x12
-Dumbbell Sidebends 4x12

THURSDAY - Repetition Upper Body

-Dumbbell Bench on Swiss Ball 4x15
-SUPERSET (3 Supersets)
--->~Chin Ups x8
--->~Scarcrows x8
Dumbbell Military Press 4x10 (May change to Arnold Press')
-SUPERSET (3 Supersets)
--->~Dumbbell Shrugs x10
--->~Barbell Curls x8

FRIDAY - Max-Effort Lower Body

-Free Squats (Max Effort Lift)
-Walking Lunges 3x10 (5 Each Side?)
-45Degree Hyperextensions 3x12
-Ab Circuit 3x15 (Probably use the one he listed)

Okay, so from what I hear, for the Max Effort Lifts, I am suppose to work up to my max bench with setsxreps, like I bench around 175lbs so I would go 115lbs x5/130lbs x5/145lbs x5/160lbs x5/175lbs x5??? Correct?

Also, am I suppose to rest inbetween supersets?

Like I said, this is just a rough sketch of what I think i might do so it is subject to change and I have a few months before the season is over so I have lots of time. I'm still reading through the article as much as I can.

[RipStone]

Okay, so from what I hear, for the Max Effort Lifts, I am suppose to work up to my max bench with setsxreps, like I bench around 175lbs so I would go 115lbs x5/130lbs x5/145lbs x5/160lbs x5/175lbs x5??? Correct?

Staight from the article...

Here?s an example of ?working up? to a max set of 3 reps in the box squat. Assuming the athlete?s goal is to box squat 315 lbs. for 3 reps, a sample warm-up would look something like this:

95 X 5
135 X 5
185 X 3
225 X 3
275 X 3
295 X 3
315 X 3

It should be noted that these warm-up weights are not engraved in stone! Some people like to take bigger jumps and some prefer smaller. YOU must figure out what works best for YOU! The one thing I will suggest is that if you are a weak, skinny bastard, you must make sure you?re performing at least 5 total sets for your max-effort exercise. For example, let?s say you?re going for a 5RM in the box squat and your goal is 185 lbs. Don?t just do 95 X 5, 135 X 5 and 185 X 5. Skinny bastards need more volume in order to grow, so make sure you make smaller jumps in weight and get more sets in before your main set.

Also, am I suppose to rest inbetween supersets?

Depends on what type of work you are doing.

For ME work, rest as long as needed between ME sets (ie; your 3-5 reps over 90%). Generally speaking though, 3-5 mins should be enough.

For accessory lifts, it depends on what kind of lift you are doing and what rep range you are using IMO. If you are doing a compound lift in the 3-5 rep range (ie; strength moreso than hypertrophy) than rest longer; 90 secs to 2 mins.

If you are doing an isolation lift for hypertrophy (8-15 reps), then rest shorter; 30-90secs.

[shffl]

hey good luck with it! i just started this program earlier this week. you can check out my log if you want. keep us updated with your progress! you're right about the ME lifts, basically you start from whatever weight and slowly move down to 5 or 3 reps as your last set. for the supersets, i dont know if you're suppose to rest or not (not sure if he meant actual supersets of exercises pairing) so i just go with however i feel like. if im too fatigue, ill take a lil rest, if not then no rest. good luck!

[MISSINGLINK]

1. What is your past training history?

2. Based on some of the questions you are asking I would do some more reading about Westside Principles.

[theACEofSPADES]

Yeah I am still reading WS4SB III as much as I can and I have not read the other ones 100%. Been kinda busy but Im gettin to it.

[theACEofSPADES]

bump, anymore comments, advise?

[MISSINGLINK]

bump, anymore comments, advise?

http://forum.bodybuilding.com/showpo...33&postcount=4