A SIMPLE WSB Routine

[iron addict]

Here is an extremely simple WSB variation that will work well for many people that recover fairly well. It is done mon/wed/fri. Lifts are to be done until they start to stall then rotated. Doing lifts until they stall is NOT how I generally structure WSB variations, but for lifters that are confused about how and when to rotate lifts it works fine unless you are quite advanced at which point FREQUENT changes are mandatory for optimal progress.

Mon
3-board Bench, 2 x 3
Incline DB Press, 2 x 8
Military Press 4 x 8
Pushdown Strait Bar 2 x to failure

Wed
Deadlift 1 x 1, 1 x 8
Glute/Ham 2 x 8
Supinated Pull-Ups 3 x 6
Pull-ups 2 x 8-15

Fri
LOW incline Bench 2 x 3
Dumbbell Bench 2 x 8
Dumbbell Shoulder press 4 x 8
Pushdowns angled bar 2 x to failure

Mon
Box Squat 1 x 1, 1 x 10
Low Pull throughs 2 x 10
Dorian Bent Row 3 x 8
Straight bar band Curls 2 x 8-15

Repeat!

Iron Addict

 

[blackbeard]

very simple and most likely very effective
great post

 

[Blown_SC]

Nice looking routine IA.

 

[Tryn2]

Im retarded....clarify this for me...

M W FRI M

Then

WED FRI SUN TUES ???

Also.....
3-board Bench- I know smith bench sucks but when Im by myself can I use that locked at that height ???

WHat are these, how are the dorians one different ????
Low Pull throughs
Dorian Bent Row


Then

thurs and so on ???????

 

[blackbeard]

Im retarded....clarify this for me...

M W FRI M

Then

WED FRI SUN TUES ???

Also.....
3-board Bench- I know smith bench sucks but when Im by myself can I use that locked at that height ???

WHat are these, how are the dorians one different ????
Low Pull throughs
Dorian Bent Row


Then

thurs and so on ???????

no nonon nonon
you only lift m-w-f-m that is considered 1 week or 4 workouts..so weds you would do workout 1 again..

boardsa re not the same as doing pin presses..pin presses area also a good exercise but they are not the same..with boards you let the weight sink in and relax on the board before pushing up..

pull thrus are for te hams/glutes/low back
http://www.weighttrainersunited.com/pullthrough.html

 

[Tryn2]

So Wed and Fri are the same ? Can you sub pull throughs or is that a staple, not trying to change it from the get go just askin'

 

[iron addict]

Of course you can sub lifts and you in fact MUST, either periodically, or when they start to slow down. ME lifts are rotated every 1-3 weeks, Assiatancew work every 3-5.

The format shown is just for simplification purposes. so many guys get absolutely lost trying to figure out what lifts to do when, I put together a SIMPLE easy format for people to try, get good results, then look deeper once "hooked" on somnething that works

IA

 

[blackbeard]

Like IA said you can sub moves in

however im betting that if you are in a commercial gym you do not have access to a GHR or a real reverse hyper which would make pull trus a necessary staple but it can be taken out so as to stay fresh with all your assist work

 

[iron addict]

And since you can do pull thru's very low with a lot of knee flexion, mid-height, or high, and use either pully's or bands, you have 6 variations right there!

IA

 

[blackbeard]

And since you can do pull thru's very low with a lot of knee flexion, mid-height, or high, and use either pully's or bands, you have 6 variations right there!

IA

LOL
i didnt want to confuse him further

 

[Tryn2]

Im really not a fucking idiot just trying to cover my bases.....

1.) How do the Dorians differ ?
Dorian Bent Row 3 x 8

2.) Explain the rep scheme for me 1 set of 1,
like a max then lighten it up and try for 10?

Box Squat 1 x 1, 1 x 10

 

[iron addict]

I'm the moron, I always call them that and know most lifters don't know what that means--lol. That is simply bent rows using a curl, or supinated grip.

IA

 

[Tryn2]

SO was I right with the snd one ? Lol......

 

[iron addict]

yes, 1 x 1, then drop a bunch of weight and 1 x 10

IA

 

[pretty ricky]

you warming up normal for the single?i would usually use 4 sets to get to a single or more.

 

[iron addict]

Takes me 7-9 sets to hit a single, but the latter ones are only single reps.

IA

 

[blackbeard]

Im really not a fucking idiot just trying to cover my bases.....

come on bro no one was calling you an idiot..
i jsut wanted you to get it right thats all

i wasnt born knowing this stuff and i still dont know it all
you have to be able to laugh at yourself oce in awhile..that goes for Life as well as Lifting

 

[Tryn2]

Yeah I know bro.......I was laughin when I wrote..Lol Just didnt want to get on anyones nerves.

Now, This chic just walked by had niiiice tits. Ill be back in a sec.....

 

[Tryn2]

How about some board benching tips ? Ive never done them. Im assuming your bring the weight down, let it squish in your chest for like a sec then push it up ??? What is it like 3 boards together. Thanks bros ?