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jcool20010 · 03-04-2008, 06:14 PM

Starting Monday I will be taking a weights class at my high-school, and since this gym is a ton better compared to the Y I will be starting WS4SB.

We have tires, open space, agility ladders, bumper plates, 6 squat racks, a ton of DB's, sandbags, kegs.

Problem is, I have to do something each day to earn an A, so I need some help figuring out what days to do stuff.

Here's what I have so far, help!

This is a long post (for summary see bottom)

Mon-ME SQUAT
Tu-ME BENCH
Wed-Speed Work
Th-DE BENCH
Fri-DE SQUAT

ME Bench- Tuesdayfficeffice" />

Max Effort: Incline Barbell Bench Press: Work up to a 3-5 RM

Supplemental: 2x20: Rest 3 minutes

Horizontal Pulling: Dumbell Rows: 4x8 or 3x12-----Rear Deltoid: Seated DB Power Cleans: 3x12 or 4x8

Traps: Barbell Shrugs 3x10

Elbow Flexion: Bicep Curl 4x8

DE ffice:smarttags" />Lower Body- Friday

Jump Movement: Box Jumps: 8x3

Unilateral: Step-Ups: 3x10

Hip Extension: Romanian Deadlift: 4x8

Weighted Abdominals: (2)Hang Leg Raises, Swiss Ball Crunches, Russian Twist, 4x15

DE Bench (lifts done as EXPLOSIVLEY as possible with light weight)- Thursday

Repetition Lift: Barbell Bench Press (55% of 1RM): 4x12

Vertical Pull: Chin-Ups: 3x8------Rear Deltoid: Rear Deltoid Flies: 3x8

Medial Deltoids: Military Press: 4x8

Traps: 3x8: DB Shrugs

Arms: 3x12: Skull Crushers

Forearms: Plate Pinches 3x3

ME Squat – Monday

Max Effort: Box Squat: Work up to 3RM

Unilateral Movement: Lunges: 3x12

Posterior Chain Movement: Romanian Deadlifts 3x8

Abdominal Circuit: 2 minute circuit, 3 times

SPEED WORK
Mountain Climbers
Roll-Overs
2- 20 second sets In N’ Outs (shuffle feet in n' out as fast as possible)
4 sets Lateral Shuffles (shuffle 5 yards and back as fast as possible)
3-3 Cone Drill (up, back, around, completely back) (cones are in an L 5 yards apart)
3 20 yard shuffle (5 forward, 10 back, 10 forward)
3 10 yard sprints

So to recap.... my schedule overview, I'm not sure if my squat days should be so far apart, but I don't want them to touch my speed day either.
Mon-ME SQUAT
Tu-ME BENCH
Wed-Speed Work
Th-DE BENCH
Fri-DE SQUAT

Thanks for reading through all that

03-04-2008, 06:14 PM	#1 (permalink)
jcool20010 Senior Member Join Date: Mar 2007 Posts: 123 My Profile	I'm taking a weights class Starting Monday I will be taking a weights class at my high-school, and since this gym is a ton better compared to the Y I will be starting WS4SB. We have tires, open space, agility ladders, bumper plates, 6 squat racks, a ton of DB's, sandbags, kegs. Problem is, I have to do something each day to earn an A, so I need some help figuring out what days to do stuff. Here's what I have so far, help! This is a long post (for summary see bottom) Mon-ME SQUAT Tu-ME BENCH Wed-Speed Work Th-DE BENCH Fri-DE SQUAT *ME Bench- Tuesdayfficeffice" />* Max Effort: Incline Barbell Bench Press: Work up to a 3-5 RM Supplemental: 2x20: Rest 3 minutes Horizontal Pulling: Dumbell Rows: 4x8 or 3x12-----Rear Deltoid: Seated DB Power Cleans: 3x12 or 4x8 Traps: Barbell Shrugs 3x10 Elbow Flexion: Bicep Curl 4x8 DE ffice:smarttags" />*Lower Body-* *Friday* Jump Movement: Box Jumps: 8x3 Unilateral: Step-Ups: 3x10 Hip Extension: Romanian Deadlift: 4x8 Weighted Abdominals: (2)Hang Leg Raises, Swiss Ball Crunches, Russian Twist, 4x15 *DE Bench (lifts done as EXPLOSIVLEY as possible with light weight)- Thursday* Repetition Lift: Barbell Bench Press (55% of 1RM): 4x12 Vertical Pull: Chin-Ups: 3x8------Rear Deltoid: Rear Deltoid Flies: 3x8 Medial Deltoids: Military Press: 4x8 Traps: 3x8: DB Shrugs Arms: 3x12: Skull Crushers Forearms: Plate Pinches 3x3 *ME Squat – Monday* Max Effort: Box Squat: Work up to 3RM Unilateral Movement: Lunges: 3x12 Posterior Chain Movement: Romanian Deadlifts 3x8 Abdominal Circuit: 2 minute circuit, 3 times *SPEED WORK* Mountain Climbers Roll-Overs 2- 20 second sets In N’ Outs (shuffle feet in n' out as fast as possible) 4 sets Lateral Shuffles (shuffle 5 yards and back as fast as possible) 3-3 Cone Drill (up, back, around, completely back) (cones are in an L 5 yards apart) 3 20 yard shuffle (5 forward, 10 back, 10 forward) 3 10 yard sprints So to recap.... my schedule overview, I'm not sure if my squat days should be so far apart, but I don't want them to touch my speed day either. Mon-ME SQUAT Tu-ME BENCH Wed-Speed Work Th-DE BENCH Fri-DE SQUAT Thanks for reading through all that __________________ "It is not the critic who counts, not the man who points out how the strong man stumbled, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena; whose face is marred by the dust and sweat and blood..." -Theodore Roosevelt