WSB Upper: input please

[blackbeard]

Im looking at setting up a WSB upper program and will be using the metal militia bench program..heres what im thinking so far..any input would be appreciated

ME Squat/Dead:

wk1.GM's warm up doing 3 reps, work up to a 1RM or 3RM
assist: front squats 3x10
Pull throughs 3x8-10
Back Ext 3x8
Ab work decline sits 5x5, weighted rope crunch

wk 2.Low Box Squat ME
wk 3.Rack Pull ME
wk 4.Squat ME

DE Squat/Dead:

Box Squats 8-10X2
Speed pulls 6-10X1
Chins 3x5
Chest rows 3x8
Hammer rows 3x5
abs, weighted abs
this is very similar to a BB'ing routine but its working for me as far as strength goes

I am very seriously considering buying a GHR to keep at home..or i can try to convince my gym to buy one (dont think so lol)

my assistance is not set in stone as i know it will need to change every so often..such as doing GM's for higher reps, rack pulls for reps, hamstring exercises etc..

I really think i need to bring up my posterior

 

[jcp2]

What i am going to be doing now is using one day for gm's and some form of deads, and one day for box squatting. I am going to alternate some form of goodmorning one week with one type of dead the next. I found that doing a max effort day of box squatts tore me up so bad that i did not recover well enough to do the DE day. I am only going to be doing one bench day for the next month or two or until i get back into shape, than i will add another day in for some other bench, maybe with a shirt, and to do some other assistance work that doesn't fit like shrugs. I also found that speed bench tears up my joints pretty bad, especially at the percentages louie recommends. If i were to do it, it would have to be lighter than 60% of my raw max.

 

[blackbeard]

What i am going to be doing now is using one day for gm's and some form of deads, and one day for box squatting. I am going to alternate some form of goodmorning one week with one type of dead the next. I found that doing a max effort day of box squatts tore me up so bad that i did not recover well enough to do the DE day. I am only going to be doing one bench day for the next month or two or until i get back into shape, than i will add another day in for some other bench, maybe with a shirt, and to do some other assistance work that doesn't fit like shrugs. I also found that speed bench tears up my joints pretty bad, especially at the percentages louie recommends. If i were to do it, it would have to be lighter than 60% of my raw max.

thanks bro i appreciate your input..i wont be doing any speed bench work as MM does not use it..MM is pretty tough and i may seriously consider adjusting it to only 1 day..
Ill definitely take what you said about not recovering well enough for DE day..maybe by going through this ill be able to tweak and see what will and wont work for me..

 

[jcp2]

keep me posted on here or through pm, so we can compare notes.

 

[pullinbig]

MM works great on a 1 day split. if you gonna go 2 days 1 day needs to be shirt work. however it still works good for 1 day with a shirt.

heres a sample of what we have done both ways.

2 day

tuesday
4 board 3 x 5 add 20lbs each set
5 board 3 x 5 add 20lbs each set
rack lockouts reps of 5 adding 30lbs each set til you cannot complete a set of 5.

saturday
shirt work
3 x 5 add 30lbs each set.

1 day

4 board 3 x 5
5 board 3 x 5
shirt work 3 x 5

same premise on adding weight each set. you should find yourself adding weight each week.

now this is just a sample and we have done more and we have done less but these both worked nicely.

 

[blackbeard]

keep me posted on here or through pm, so we can compare notes.

will do..no problem..

 

[blackbeard]

thnks PB..eventually id like to add a shirt..i know you and dawg have mentioned that using a shirt will make your raw go up as well..

how do you know when to add a shirt? is there a point you should reach first?