New strength training program

[Draft]

I'm looking at a new program. It is based around the 'Westside Barbell for Skinny Bastard's" variation. As the program only has one lower body day per week I have brought in a second with ME pulling every second week. Basically, it will entail the following.

Week 1:

Monday: Squat ME/Pull assist

Wednesday: Upper Body RE

Thursday: Squat/Pull DE 

Saturday: Upper Body ME

Week 2:

Monday: Squat ME/Pull assist

Wednesday: Upper Body RE

Thursday: Pull ME/Squat assist

Saturday: Upper Body ME

Thoughts on this?

Major concern at the moment is that I have 2 ME days in week 2. Aside from that please let me know if this program is entirely retarded.

Chur

[nate225]

I like WSFSB programming.

The articles by Joe DeFranco are freely available so read up if you haven't already done so.

I'd personally stick with one ME lower body (squat/DL) per week but every third week DL instead of squat. Maybe throw Rep method DL into the mix with backwork if you want more pulling in the programme.

Nate

[rose]

Our athletes have developed incredible lower body strength and power on this program. I'm a big believer in this axiom: "If it ain't broke, don't fix it!"

What is your goal?

In Mr DeFranco's template there are already two ME days per week - Max Effort Upper Body and Max Effort Lower Body.

I'd personally stick with one ME lower body (squat/DL) per week but every third week DL instead of squat. Maybe throw Rep method DL into the mix with backwork if you want more pulling in the programme.

I'm with Nate. I'd try the template as is before changing it, so you get a feel for exercise selection, training volume, diet, or any other training variables that may affect your progress.

You could vary the ME lift you do ala WSB, e.g. squats for X weeks, deads for X weeks, whatever variation you choose for X weeks, etc. WSB proponents suggest longer max effort meso cycles if you're newer to the lifts, i.e. 3 weeks.

Performing box squats for speed, squat jumps, depth jumps, and the various Olympic lifts (cleans, snatches, etc.) are examples of the dynamic effort. The use of the dynamic effort is not limited to these lifts. You can take almost any exercise and make it dynamic by making the concentric portion of the lift as fast as possible.

I don't know if it needs to be pointed out that DE Lower Body day is not a rest day, it includes lower body supplemental exercises which you can change?

Mr DeFranco encourages you to tailor your training to suit your goals. To figure out what helps you achieve your goals and what doesn't, choose exercises that aid your goals and eliminate those that don't (using indicator exercises as your benchmark). Essentially you can do whatever your goals require. Except two ME Lower Body days Cos Mr DeFranco sez.

[Draft]

Cheers for the replies guys. Yea, I was thinking that 2 lower body ME days in a week would be excessive.

I've been in the process of trying to come up with a new program for 4 months now - every time I feel a change is in order I seem to break through a plateau so figure I must be still making gains. My concern now is that I could be making more efficient gains. My primary goal is to increase the big 3 but also add some mass to my (skinny) frame. May look at rugby again next year but if I do will look at tailoring a program to that more closely to the time.

Anyway, I checked out Joe's site and he has an update on the WS4SB program which gives a little more detail on a 4-day split.

Had to rejig the days a little to work around what days I can train (also need ME upper on a sat so I can ghetto rig the power rack to bench without pissing people off). But it looks like this:

MONDAY – Max-Effort Lower Body

TUESDAY – Off

WEDNESDAY – Repetition Upper Body

THURSDAY – Dynamic-Effort Lower Body

FRIDAY – Off

SATURDAY – Max-Effort Upper Body

SUNDAY – Off

On your advice Nate I will bring in ME deads rather than squats every third week.

Thanks again guys.