My WS4SB 2-day split

kidkurious · Post by **kidkurious** » Sat Feb 05, 2011 5:07 pm

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!

pdellorto · Post by **pdellorto** » Sun Feb 06, 2011 7:01 pm

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.

Bacchus1979 · Post by **Bacchus1979** » Mon Feb 07, 2011 10:41 am

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.

kidkurious · Post by **kidkurious** » Mon Feb 07, 2011 12:08 pm

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

pdellorto · Post by **pdellorto** » Wed Feb 09, 2011 9:17 am

That looks pretty good. Go with that second one for a while and see where it gets you.

kidkurious · Post by **kidkurious** » Thu Feb 10, 2011 6:25 am

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.

robertscott · Post by **robertscott** » Thu Feb 10, 2011 6:29 am

if you're training 3 times a week, why not just do the WS4SB program as written?

Post by **stuward** » Thu Feb 10, 2011 8:27 am

robertscott wrote:if you're training 3 times a week, why not just do the WS4SB program as written?

He said he's only training twice a week but is trying to adapt the 3 day template.

kidkurious · Post by **kidkurious** » Thu Feb 10, 2011 8:27 am

robertscott wrote:if you're training 3 times a week, why not just do the WS4SB program as written?

i can only train twice a week, but was wondering if I can still follow the 3-day split.

pdellorto · Post by **pdellorto** » Thu Feb 10, 2011 8:49 pm

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.

kidkurious · Post by **kidkurious** » Fri Feb 11, 2011 7:45 am

thanks

i will stick with the full body 2 day split

another question:

On upper body days, can I replace lower body DE with sled work? ie: prowler pushes as a finisher at the end of my workout...?

robertscott · Post by **robertscott** » Fri Feb 11, 2011 8:08 am

kidkurious wrote:
robertscott wrote:if you're training 3 times a week, why not just do the WS4SB program as written?
i can only train twice a week, but was wondering if I can still follow the 3-day split.

my mistake, I apologise

kidkurious · Post by **kidkurious** » Sun Feb 13, 2011 8:39 am

so... any advice on replacing lower DE with prowler/sled work?

pdellorto · Post by **pdellorto** » Sun Feb 13, 2011 3:12 pm

kidkurious wrote:so... any advice on replacing lower DE with prowler/sled work?

You can, but I don't think sled/prowler and jumping really fill the same niche. I'd alternate them if you don't feel like doing both the same day.

kidkurious · Post by **kidkurious** » Mon Feb 21, 2011 9:12 pm

thanks for the advice everyone :)
another question:

when rotating exercises for ME work, for example:

when switching from bench press to incline bench press, can I still perform flat benches during RE day? or do I have to omit flat bench entirely until I rotate it back in for ME work.