In search of strength

[skills138]

Hi Guys,

Been a reader for a while only just getting round to posting, I am trying to develop strength and have made some progress since I started. Not masses of progress admittedly but progress non the less.

Basically I’m looking for some guidance on a lifting program, I’m limited on the days I can Train, I can only reasonably train Monday, Tuesday, Thursday and Friday. I have looked at Ripptoe SS, Wndlers531 and WS4SB and I think with the days that I can train WS4SB is the best option for me.

This is currently the Split I’m running and will be changed, having read quite widely a body part split is not appropriate for my goals (I think...)

Weights quoted are based on my last session and the aim is to add a rep or 2.5kg each week.

Monday – Shoulders and Arms (Biceps Focus)

Warmup
Millitary Press 5 * 5 (2 lighter sets and 3 working sets of 55kg)
Millitary press for Reps 5*10
Side/front Lateral Raise 3*8 7KG (each hand)
Cable scarecrow – 3rd Peg down 15 12 12
Reverse EZ bar curls 20kg 3*10
Cable hammer curls 3*10 (42.5 lbs Peg) 8th peg down?
Cable push Downs 3 * 10

Tuesday - legs

Warmup
Back Squat 5*5 (2 lighter sets and 3 working sets Heavy set of 105kg)
SLDL/Calf raises 3*10 (SLDL 110kg Calf raise 150kg although actually writing this down im not actually sure if the machine is in KG, all the plate weights are)
Leg extensions/leg curls (14 Peg/13 peg)

Thursday – Chest and arms (Triceps focus)

Incline Bench 5 * 5 (2 lighter sets and 3 working sets of 88kg) (changed for a month or so from flat bench)
Flat Bench for reps 3*10+ / Flat Flye (60KG / 14kg in each hand)
Body Weight dips 5*10
Triceps Cable push downs (sigle arm)
Triceps Kick backs (3*8) 7kg in each hand
EZ bar Bicep curls 3*10 (25KG)

Friday Back

Dead lift 5 * 5 (2 lighter sets and 3 working sets of 140kg)
Hanging Clean 3 *8 55kg
Bent over row: 3*10 60kg
Dumbell Shrug 12 12 10 at 80KG


My overall goal is strength, vanity does get the better of me and I would like to put some size on but predominantly it is strength I am looking for.

I read VikingMans WS4SB thread and am considering changing to the below split, for the main lifts on the ME days I think I am looking at working up to 2-3 working sets of 5. When it comes to accessory work on the ME and RE Days I have though quite hard about the supporting lifts and why I am going to use them. I wanted a thought out approach rather than slingin in 10 different curls etc for vanity when they add nothing (admittedly there are curls still in the plan). I have based the template on the post Viking Man did back in 2005/06(I think) It will still be split M,T,T and F and will follow the template VM suggested however I will be following it as Below:

Monday: ME Upper
Tuesday ME Lower (dead)
Thursday; Conditioning and core work
Friday: RE upper body
Monday ME Lowe (squat)
Then restart the cycle.

I don’t want mess with the program too much, I’m not experienced enough but I have swopped out a few exercises.

Monday ME Upper

Flat Bench
Pendley Row
Incline Bench
Cable scarecrows

Tuesday ME Lower (Dead)

Deadlift
Squat 3*8 ( my strength at the bottom of the lift is where I am the weakest so I intend to Pause for a couple of seconds here before exploding up, I want to add 2.5kg each week to the starting weight)
Weighted Hyper extensions 3*8
GHR 2*8

Friday RE Upper body

Bench Press for Reps 12+
Pull Ups 4*8
Shrug 3*12
EZ bar reverse curls 3*10
Dips 3*10
Ab Circuit

Monday ME lower (squat)

Squat
SLDL/calf raises
Weighted Hyper extensions 3*8
GHR 2*8

Sorry for the ultra wordy post, I’m just looking for some guidance; I think the WS4SB is the appropriate programme for my goals and my schedule. Any comments or criticisms are greatly appreciated.

Cheers
Matt