Here's my personal custom WSB routine. what you think?
Sunday: DE Bench
- Dynamic Bench Press, 10x3, 50%
-Floor Presses, 8x4, not too heavy. a rep or two to spare.
-Chinups, 5 x max
-Pulldowns 4x8
-Medial and rear delt superset
-Biceps- whatever
Monday: ME Squat
-Powercleans 4x3
-ME Squat\DL to 1-3RM
-Single Leg squats, 4x8
-weighted crunches 5x10-15
-Pull through 3x15
-Grip (sand,roller,wrist curls, whatever)
Wednesday: ME Bench
-ME Bench of some kind, to 1-3RM depending on exercise
-Skullcrushers 5x10
-BB Rows, 8x4
-Pullups (need more pulling volume, predicted shoulder problem)
-Military Press, 5x5
-biceps.
Friday: RE Squat\recovery
- Fullsquat 3x10
-SLDL 3x8
-Core and grip
Current numbers:
500lb dead
320 bench
500 box squat- inch above parallel
Any suggestions ?
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