I'm taking a weights class

[jcool20010]

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

[jcool20010]

bumpity bump bump bump.

[ParanoidAndroid]

I don't think that you're strong/advanced enough for speed work yet. I would change those days to rep work instead.

[Alcoholiday]

why don't you just do the regular split, and then do curls or calves or something pointless on the other day just for the grade?

[jcool20010]

Originally Posted by ParanoidAndroid

I don't think that you're strong/advanced enough for speed work yet. I would change those days to rep work instead.

I need speed work, I run like a freaking 5.4 40.

Plus, this article was designed for "Skinny Bastards" so I trust DeFranco

[PowerManDL]

Originally Posted by jcool20010

I need speed work, I run like a freaking 5.4 40.

LOL. They both use the word "speed" so it must be the same!!!1

Plus, this article was designed for "Skinny Bastards" so I trust DeFranco

Frankly I like Joe's routine, but depending on where you are and what you're trying to accomplish it may not be optimal.

Good routine =/= good routine for all people in all situations.

[jcool20010]

True.

So you don't think WS4SB is good for me?

and I just realized what "Speed" he meant.

So you're suggesting no DE days then?

[PowerManDL]

1) You never specified goals so it's hard to say. People just like to latch on to trendy programs w/o much forethought. If you have a specific athletic goal in mind, it's a great idea. If you're after something more mundane like get bigger/stronger/whatever, without an athletic component, there would be better options.

2) DE days are something that even I only toy around with at my strength level and even then only on certain lifts (ie, the ones that are very strong). If you're relatively inexperienced, you have no need for them because i) like any high-force/explosive movement, they require a foundation of strength ii) you won't see much training effect from them anyway so iii) you'll be wasting time that could be used for something more productive.

[jcool20010]

Originally Posted by PowerManDL

1) You never specified goals so it's hard to say. People just like to latch on to trendy programs w/o much forethought. If you have a specific athletic goal in mind, it's a great idea. If you're after something more mundane like get bigger/stronger/whatever, without an athletic component, there would be better options.

2) DE days are something that even I only toy around with at my strength level and even then only on certain lifts (ie, the ones that are very strong). If you're relatively inexperienced, you have no need for them because i) like any high-force/explosive movement, they require a foundation of strength ii) you won't see much training effect from them anyway so iii) you'll be wasting time that could be used for something more productive.

1) Strength and Athletic Ability
2) I still would like to stick to the program. But if you have other suggestions, I'm open to ideas

[Simon C]

I agree that you don't need speed work at you're level of experience/strength. I used to think speed work would be useless for anyone except for the very advanced, my views have since changed though, I now think speed work can be a useful tool for semi-advanced trainees, but not inexperience beginners.

You don't need to be training X days per week, work your schedule around a program, not a program around a schedule(by schedule I mean amount of days).

As for any suggestions? Go and do the program without the DE day, or have a look at DeFranco's WS4SB original article, they aren't much different, but you might like that one better.

As for the days you have to be there to get a grade, I'm with Alco - just go in and do something pointless, and something that isn't taxing on your body and won't interfere with your main training.