routine rating

[dope540]

its that time of year again where i have a slight pondering of routines. been thinking of whether to stick with 531 or try ws4sb

531 offers the program all set out for me, but my body frequently craves maxing out lifts.
ws4sb was designed for people who already train in a sport, so is quite handy and it also lets me max out lifts on a weekly basis. but the workouts could take a while.

my most recent 531 stuff was squats, bench (before moving to crossfit) with split squats, tuck jumps, dips and kroc rows. deadlift or power cleans, push press with ghr, handstand presses. idea that i am liking at the moment is doing more pulling moves than pressing for health as well as performance. pressing workouts powerlifter style, puling stuff bodybuilder style.


proposed ws4sb plan would be something like this:
regular benching
kroc rows
face pulls

front squats
pistols
ghr
rdl

push press
power cleans
some curls
pull ups

even thought of doing a 2 week cycle consisting of a 60/70% light week and a 90% max week, deload whenever needed.

any thoughts?

[fctilidie]

Mike Guadango one of Joe DeFranco's star pupils and now an employee at DeFranco's gym has turned his back on the ws4sb ways in favour of working with submaximal weights. Obviously the ws4sb approach is very successful, and he used it himself for a long period of his training life, but I think the wear and tear it puts on you is as an athlete is the major problem as to why he's changed his way. And he got to intern with Buddy Morris and James Smith so will of learnt a hell of a lot.

If you like 531 but like to do heavy singles why not look at the 531 for powerlifting templtes?

Here's what it says in the book:

Training for the Non-Competitive Powerlifter
Many of you out there have a desire to get on the platform and simply want to get
stronger. For most, the standard 5/3/1 program will work fine. Simple, slow progress
over time is always the answer. But we all have egos and nothing indicates penis size
better than displaying maximal strength on barbells. So if you're a dedicated lifter who
wants to improve his rep PRs and one rep max strength, here's the simple program to
follow:

Week 1: 3 sets of 3 reps, work up to a heavy single (no more than 95% of predicted
max)
Week 2: 3 sets of 5 reps
Week 3: 5/3/1, work up to a heavy single (no more than 95% of predicted max)
Week 4: Deload

You don‘t have to do a single every week, and you don‘t have to go too heavy. Just
push/pull a weight that is fairly heavy and move on. There isn't anything special or
magical about this. It‘s easy to implement into your training without disrupting it or
making any huge changes. Every once in a while or when you feel really strong, try for a
new max, but here are two big warnings:
1. Don‘t shortchange your last set every week to work up. Keep pushing that last
set hard. This is where gains are made. Remember, it‘s better to build strength
than to test it.
2. Don‘t continually ask if you should change your training max if you work up and
set a PR. Stay the course and don‘t change it.


Hope that helps.