My WS4SB 2-day split
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My WS4SB 2-day split
I'm getting involved in other athletic activities and can only strength train twice a week. I will have at least two days of rest between workouts.
I've taken elements from the in-season template of Defranco's WS4SB part 3, and from this routine he recommended (see his answer):
http://www.defrancostraining.com/ask_jo ... question03
Here is my arrangement:
Day 1 (ME UPPER BODY):
ME Bench (work up to 3-5RM)
Unilateral lower body: Lunge (3 x 8-12)
Overhead press (3 x 8-12)
Rows (3 x 10-12)
Day 2 (ME LOWER BODY):
ME Squat/Deadlift (work up to 3-5RM)
Bench (3 x 8-12)
Posterior chain: RDL (3 x 8-12)
Chins (4 x 10)
Let me know what you think
Thanks!
I've taken elements from the in-season template of Defranco's WS4SB part 3, and from this routine he recommended (see his answer):
http://www.defrancostraining.com/ask_jo ... question03
Here is my arrangement:
Day 1 (ME UPPER BODY):
ME Bench (work up to 3-5RM)
Unilateral lower body: Lunge (3 x 8-12)
Overhead press (3 x 8-12)
Rows (3 x 10-12)
Day 2 (ME LOWER BODY):
ME Squat/Deadlift (work up to 3-5RM)
Bench (3 x 8-12)
Posterior chain: RDL (3 x 8-12)
Chins (4 x 10)
Let me know what you think
Thanks!
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- Deific Wizard of Sagacity
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Questions - what are your other sports? How taxing are the games/practices?
Otherwise, it doesn't look bad. I'd be more inclined to grab the actual template you linked to, and do that one. It's a very good 2-day approach.
I'd also suggest you pick a few different exercises and cycle them every 2-3 weeks. Don't do lunges for month after month, do lunges, Bulgarian Split Squats, walking lunges, step-ups, etc. Do chinups, then pullups, then neutral-grip, then lat pulldowns, etc. You can keep your main lifts the same but I'd vary up the assistance work.
Just IMO.
Otherwise, it doesn't look bad. I'd be more inclined to grab the actual template you linked to, and do that one. It's a very good 2-day approach.
I'd also suggest you pick a few different exercises and cycle them every 2-3 weeks. Don't do lunges for month after month, do lunges, Bulgarian Split Squats, walking lunges, step-ups, etc. Do chinups, then pullups, then neutral-grip, then lat pulldowns, etc. You can keep your main lifts the same but I'd vary up the assistance work.
Just IMO.
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- Apprentice
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I actually like the way you thought this out. I am actually in the same boat with my rugby season starting in the next couple weeks.
I am going back and forth between doing something like what you have outlined (using 5/3/1 on the main lifts), and just doing the main lifts and supplementing with complexes.
I am going back and forth between doing something like what you have outlined (using 5/3/1 on the main lifts), and just doing the main lifts and supplementing with complexes.
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My other activities vary, but are usually swimming, jogging, and martial arts. Nothing too demanding.
I've re-arranged my workout to fit the 2-day split more:
Day 1 (ME upper body)
ME Lift (Bench) - work up to 3-5RM
Posterior Chain - RDL (3 x 8-12)
Vertical Press - Military Press (4 x 8-12)
Vertical Pull - Chin/pull-up (10 x 3)
Day 2 (ME lower body)
ME Lift (Squat/Deadlift) - work up to 3-5RM
Repetition Upper Body - Bench (3 x max reps @ 55-60% 1RM)
Unilateral Lower Body - Lunge (3 x 8)
Rowing Variation - Rows (3-4 x 8-12)
I'm planning on rotating the ME Lifts every 3 weeks, depending on when progress stops.
ME upper body lifts: Bench, close-grip bench, incline bench
ME lower body: Squat, Deadlift, Front Squat
I'll switch the assistance lifts every 1-2 weeks
I've re-arranged my workout to fit the 2-day split more:
Day 1 (ME upper body)
ME Lift (Bench) - work up to 3-5RM
Posterior Chain - RDL (3 x 8-12)
Vertical Press - Military Press (4 x 8-12)
Vertical Pull - Chin/pull-up (10 x 3)
Day 2 (ME lower body)
ME Lift (Squat/Deadlift) - work up to 3-5RM
Repetition Upper Body - Bench (3 x max reps @ 55-60% 1RM)
Unilateral Lower Body - Lunge (3 x 8)
Rowing Variation - Rows (3-4 x 8-12)
I'm planning on rotating the ME Lifts every 3 weeks, depending on when progress stops.
ME upper body lifts: Bench, close-grip bench, incline bench
ME lower body: Squat, Deadlift, Front Squat
I'll switch the assistance lifts every 1-2 weeks
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thanks
I just finished the first ME day. Felt pretty good.
I'm beginning to think though, can I still make progress by doing the 3 day WS4SB split by training twice a week? Kinda like 531
for example
2 times a week
week 1
day 1: ME upper
day 2: ME lower
week 2
day 1: RE upper
day 2: ME upper
week 3
day 1: ME lower
day 2: RE upper
etc.
I just finished the first ME day. Felt pretty good.
I'm beginning to think though, can I still make progress by doing the 3 day WS4SB split by training twice a week? Kinda like 531
for example
2 times a week
week 1
day 1: ME upper
day 2: ME lower
week 2
day 1: RE upper
day 2: ME upper
week 3
day 1: ME lower
day 2: RE upper
etc.
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- Deific Wizard of Sagacity
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- Deific Wizard of Sagacity
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It might work, the only question is, is 1 time every 10 days or so frequent enough for you to gain on lower body exercises? If not, I'd do a two-day split and just throw some rep upper stuff in on the lower body day. Basically:
ME Upper w/DE lower (aka jumping)
ME Lower w/Rep Upper
That could work just fine, too.
ME Upper w/DE lower (aka jumping)
ME Lower w/Rep Upper
That could work just fine, too.
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