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.

[roman25]

Yeah rest in between the supersets.

[theACEofSPADES]

Yeah rest in between the supersets.

Okay, thanks.

BUMP

[shadyniner]

As for working up, for the bench press, I will usually hit about 305x3, so to work up, I start like this:

45x10
95x6
135x6
185x5
225x5
275x3
290x1
305x3

This has just worked for me and I feel helps get me warmed up and helps get some volume in. Also, don't forget to rotate your max exercise, dynamic exercise, and rep exercise. You can usually got between 3 to 5 weeks with one movement, but if you feel yourself becoming rundown, take a deload week and cycle movements.

[yovwmon]

You have some time before football season ends, you should wait and see if something better comes along, hell, what if you got hurt this season, this w/o would be down the tubes. Good luck!


I rep back!

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.