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WS4SB - Part 315618

frui2 private msg quote post Address this user
As I'm not really an athlete, and my gym don't provide any jumping boxes etc, could i just change the dynamic effort lower day to an max effort lower day, like this, its basically the part 1 of ws4sb, but with 1 extra leg day.


MONDAY – Max-Effort Upper Body
TUESDAY – Max-Effort Lower Body
WEDNESDAY – Off
THURSDAY – Repetition Upper Body
FRIDAY – Max-Effort Lower Body
SATURDAY – Off
SUNDAY – Off
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The Dark
Knight
eknight private msg quote post Address this user
No. Just do a lower body rep day. -3X
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frui2 private msg quote post Address this user
Quote:
Originally Posted by eknight
No. Just do a lower body rep day. -3X


Couldent find any template on lower body rep day, but something like this?


A. Repetition Lift — squat
B. Stiff legged deadlift: 3x8
C. Leg Press: 3x8
D. Ab circuit
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frui2 private msg quote post Address this user
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Tamere02 private msg quote post Address this user
Pm me your email and I will send you the pdf
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frui2 private msg quote post Address this user
Quote:
Originally Posted by eknight
No. Just do a lower body rep day. -3X


So like this? could i give me an example of an lower body rep day.

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

Also i did the first Max effort workout today, did it understand the max-effort lift

Bench: Warmup: 20kgx10, 40kgx10, 50kgx8, 70x5
Workset: 80kg x3, 85kg x 3, and RM 87kg x 3
Barbell row: 4 set of 62kg x 8 reps
Incline DB press: 3 set of 30kg x 8
Facepulls: 3 set of 20kg x 12
Abs: 3 x8
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frui2 private msg quote post Address this user
Anyone?
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The Dark
Knight
eknight private msg quote post Address this user
You'd structure a lower body rep day exactly like the upper body rep day, but use leg movements. -3X
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frui2 private msg quote post Address this user
Quote:
Originally Posted by eknight
You'd structure a lower body rep day exactly like the upper body rep day, but use leg movements. -3X


So just putted everything togheter, does it look good? and am i ready to go?? did follow the WS4SB exercise selection.

Monday - Max-Effort Upper Body:
Bench Press - 3-5 RM
Incline DB Press - 3-4 x 6-10
Barbell Row - 4 x 6-10
Rear Delt Row - 3 x 12-15
Barbell Curl - 3 x 6-10
Weighted Abs - 3 x 8-15


Tuesday - Max-Effort Lower Body:
Squat - 3-5 RM
Stiff Legged Deadlift - 3 x 8-12
Hyperextensions - 3 x 8-12
Barbell Shrugs - 3 x 8-12


Thursday - Repetition Upper Body:
Dumbbell Flat Bench - 3 Set of max reps on a weight.
Lat Pulldowns - 4 x 8-12
Rear Delt Row - 3 x 8-12
DB Shoulder Press - 4 x 8-12
Dumbbell curl - 2 x 8-12
Skullcrushers - 2 x 8-12


Friday - Repetition Lower Body:
Squat - 3 Set of max reps on a weight.
Stiff Legged Deadlift - 3 x 8-12
Hyperextensions - 3 x 8-12
Barbell Shrugs - 3 x 8-12
Ab Circuit - 3 x 8-12




MONDAY – Max-Effort Upper Body
TUESDAY – Max-Effort Lower Body
WEDNESDAY – Off
THURSDAY – Repetition Upper Body
FRIDAY – Repetition Lower Body
SATURDAY – Off
SUNDAY – Off
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frui2 private msg quote post Address this user
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The Dark
Knight
eknight private msg quote post Address this user
I'd add another pulling movement to your upper days and some leg curls to your lower days.

How long have you been training? Have you read the FAQ? You sound like you're in over your head here. -3X
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frui2 private msg quote post Address this user
Quote:
Originally Posted by eknight
I'd add another pulling movement to your upper days and some leg curls to your lower days.

How long have you been training? Have you read the FAQ? You sound like you're in over your head here. -3X


I have been training for 2 years, have read the FAQ, i have been spending to much time spinning me wheels when it comes to work out programs, I'm like scared to miss out on something, even when i know that there is no magic workout program, i really like the WS4SB template, but i always seem to over complicate thing when i want to do them right, added leg curls and rows to my routine.
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frui2 private msg quote post Address this user
anyway did i understand how to work up an 3 rm max right.

Bench: Warmup: 20kgx10, 40kgx10, 50kgx8, 70x5
Workset: 80kg x3, 85kg x 3, and RM 87kg x 3
Barbell row: 4 set of 62kg x 8 reps
Incline DB press: 3 set of 30kg x 8
Facepulls: 3 set of 20kg x 12
Abs: 3 x8
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frui2 private msg quote post Address this user
Bump
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frui2 private msg quote post Address this user
After putting it all toghetere using your guys advice it came out like this, is it good to go?

Monday - Max-Effort Upper Body:
Bench Press - 3-5 RM
Incline DB Press - 3-4 x 6-10
Barbell Row - 4 x 6-10
Rear Delt Row - 3 x 12-15
Barbell Curl - 3 x 6-10
Weighted Abs - 3 x 8-15


Tuesday - Max-Effort Lower Body:
Squat - 3-5 RM
Stiff Legged Deadlift - 3 x 8-12
Hyperextensions - 3 x 8-12
Leg Curl 2 x 8-12
Barbell Shrugs - 3 x 8-12


Thursday - Repetition Upper Body:
Dumbbell Flat Bench - 3 Set of max reps on a weight.
Barbell Row: 4 x 6-10
Lat Pulldowns - 4 x 8-12
Rear Delt Row - 3 x 8-12
DB Shoulder Press - 4 x 8-12
Dumbbell curl - 2 x 8-12
Skullcrushers - 2 x 8-12


Friday - Repetition Lower Body:
Squat - 3 Set of max reps on a weight.
Stiff Legged Deadlift - 3 x 8-12
Hyperextensions - 3 x 8-12
Leg Curl - 2 x 8-12
Barbell Shrugs - 3 x 8-12
Ab Circuit - 3 x 8-12
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frui2 private msg quote post Address this user
Anyone else here with good experience with WS4SB?
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frui2 private msg quote post Address this user
Could i get an last opinion on my routine setup.
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The Dark
Knight
eknight private msg quote post Address this user
Dude. Seriously. This is ridiculous. It's fine. Run it for 6 months and stop having an anxiety attack about it. -3X
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frui2 private msg quote post Address this user
@eknight Thanks, i get all OCD on things sometimes.
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frui2 private msg quote post Address this user
So just finished 2 weeks with ws4sb and gained the bench today, so next time i would switch the lift to something else right? Was thinking about board presses, how thick should the board be??
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frui2 private msg quote post Address this user
Failed*
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frui2 private msg quote post Address this user
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lolssons private msg quote post Address this user
I personally don't know but I guess there might be a lot of different thicknesses.

Ps Google.com is your friend
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GrizzlyBerg private msg quote post Address this user
Just pick one and stick to it for 1-3 weeks or until you fail again.

According to elitefts:
1 board press = 2" thick
2 board press = 4"
3 board press = 6"
4 board press = 8"
5 board press = 10"

Wouldn't think that 4 and 5 board (and maybe even 3) presses would be beneficial to a raw lifter.


p.s. you seriously failed on the second week?
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frui2 private msg quote post Address this user
Quote:
Originally Posted by GrizzlyBerg
Just pick one and stick to it for 1-3 weeks or until you fail again.

According to elitefts:
1 board press = 2" thick
2 board press = 4"
3 board press = 6"
4 board press = 8"
5 board press = 10"

Wouldn't think that 4 and 5 board (and maybe even 3) presses would be beneficial to a raw lifter.


p.s. you seriously failed on the second week?


I dident fail, i reached an new pr on my bench, but next time i will probably fail, so i should be switching the lift.
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The Dark
Knight
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@frui2 do you understand this program? Have you read the link I gave you previously? I don't understand why you have all the questions. -3X
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frui2 private msg quote post Address this user
Quote:
Originally Posted by eknight
@frui2 do you understand this program? Have you read the link I gave you previously? I don't understand why you have all the questions. -3X


Yes i have, the question was really just about the board presses, never done them before, and I'm not sure what size on the board that would be best useful to increase my bench, i understand the routine now, wrote it on my phone so it came out a little wrong, it was more about the board size, i know that i rotate my lifts when i fail, setting PRs on the other max effort lifts then i go back to bench and set a new PR after 2-3 weeks, rotating between some lifts.
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GrizzlyBerg private msg quote post Address this user
Quote:
Originally Posted by frui2

I dident fail, i reached an new pr on my bench, but next time i will probably fail, so i should be switching the lift.


you really don't understand Conjugate Periodization if that is the case

btw no lifter worth a damn has ever said this: "but next time i will probably fail"
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frui2 private msg quote post Address this user
Quote:
Originally Posted by GrizzlyBerg
Quote:
Originally Posted by frui2

I dident fail, i reached an new pr on my bench, but next time i will probably fail, so i should be switching the lift.


you really don't understand Conjugate Periodization if that is the case

btw no lifter worth a damn has ever said this: "but next time i will probably fail"



What i meant is that the last rep i struggeled that much that i nearly failed, i train without a spotter so i gotta switch when i have 1 rep in the tank, my english is not good so good so i can be missunderstood., so now om supposed to switch the lift, and yes you are right about what i said, not what i meant really, no lifter should belive they will fail
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frui2 private msg quote post Address this user
I feel stupid right now, but i appreciate the help that i got from you guys.
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