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Spytech Hybrid WSB
Version 2.0
Last Updated: 10.16.2006
Published by Elite Fitness Systems @ EliteFTS.com

Table of Contents
1. Introduction
2. The Split
3. The Template
4. ME, DE, RE methods
5. Credits and Revision History

Introduction

This is a routine based off of the Westside Barbell Training training methods. I have altered some of the WSB training principles to suit my own personal lifting style and goals, so it may not suit you entirely. It is based around hitting a ME movement almost every session, and uses a lot of ideas taken from previous routines I have employed. One of the main principles behind WSB is 'increase your deadlift/squat by not doing it' because it relies heavily on assistance work to increase these lifts and combining dead/squat movements. Being somewhat of a bodybuilder, and actually loving to squat and deadlift, I altered this principle to suit me more (by actually squatting and deadlifting for varying reps or peaking patterns every week). I am hesitant to leave 'WSB' in the name of this training routine because of my alterations, but it is still heavily based on the typical WSB template.

This template will be constantly evolving as I do this routine as I add/change things that I see fit for my personal goals. As you might notice, this routine is currently heavily deadlift and pressing centered, but you could easily interchange the deads for squats to emphasize squats instead.


The Split

The split is basic 4-day split, as follows:

Monday: Dynamic Effort/Repetition Effort, chest, shoulder, tricep, back assistance
Tuesday: Maximum Effort Deadlifts, hips, hamstring, back, biceps assistance
Thursday: Maximum Effort Pressing, chest, shoulder, tricep, back assistance
Friday: Maximum Effort or Dynamic Effort Squats, lower back, hamstring, back, biceps assistance


The Template

The template is pretty simple. Monday is your DE or RE day, Tuesday you do ME deads, Thursday you have a ME pressing movement, and Fridays you do ME or DE squat work. Each day has its own assistance work - focused primarily around tricep, back, and hamstring strength. I added some chest work for completeness (the bb'er in me). You may feel overtrained pretty quickly on this routine, so every 3 weeks I reduce volume by 1-2 sets each movement to rest a little.

Monday - Dynamic Effort or Repetition Effort Pressing Movement - 5 Assistance Movements

Pressing Movement - DE or RE
    Barbell Bench Variants (incline, decline, flat, military, smith, etc)
    Floor Presses (bb or db)

Shoulder Movement - 1 exercise, 3 sets @ 3-5 reps, rest as needed
    Seated DB
    BB Presses (seated or standing)
    Smith Presses

Tricep Movement - 2 exercises, 3 sets @ 8-12 reps, 60s rests
    Overhead DB
    Tate Presses
    BTB Pushdowns
    Pushdowns
    One Arm Pushdowns
    Rev Pushdowns
    Lying DB Extensions

Chest Movement - 1 exercise, 3 sets @ 8-12reps, 60s rests
    DB Presses
    Alternating DB Presses
    DB Flyes
    Cable Flyes
    Upwards Crossovers
    Dips

Upper Back Movement (back width emphasis)- 1 exercise, 3 sets @ 8-12 reps, 60s rests
    Lat Pulldown Variants (narrow grip)
    Row Variants (narrow grip)
    Chins/Pullups (narrow grip)

Abs

Total: 8-10 sets DE or ~3 sets of RE work, ~15 sets of assistance work.

Tuesday - Max Effort Deadlifts - 5 Assistance Movements

Deadlifts - ME
    Conventional Deadlift
    Sumo Deadlift
    Elevated Pulls (standing on platform, sumo and conv variants)
    Rack Pulls (various pin heights, sumo and conv variants)

Hip Movement - 2 exercises, 2-3 sets @ 8-12 reps, 60s rests
    Cable Adduction
    Cable Abduction
    Barbell Lateral Lunges

Hamstring Movement - 1 exercise, 2-3 sets @ 5-7 reps, rest as needed
    Leg Curls
    High stance Leg Press
    One-Leg DB Squats
    Sumo SLDL/Romanian DL
    GHR

Upper Back Movement (back thickness emphasis) - 1 exercise, 3 sets @ 3-7 reps, rest as needed
    Lat Pulldown Variants (wide grip)
    Row Variants (wide grip)
    Chins/Pullups (wide grip)

Biceps Movement - 1 exercise, 3 sets @ 5-7 reps, rest as needed
    DB Curl Variants
    EZ Curl Variants
    BB Curl Variants

Abs

Total: ME work, ~15 sets of assistance work.

Thursday - Max Effort Pressing Movement - 5 Assistance Movements

Pressing Movement -ME
    Barbell Bench Variants (incline, decline, flat, military, smith, etc)
    Floor Presses (bb or db)

Tricep Movement - 1 exercise, 3 sets @ 3-7 reps, rest as needed
    Overhead DB
    Tate Presses
    BTB Pushdowns
    CG Bench
    Pushdowns
    One Arm Pushdowns
    Rev Pushdowns
    Lying DB Extensions

Chest Movement - 1 exercise, 3 sets @ 8-12 reps, 60s rests
    DB Presses
    Alternating DB Presses
    DB Flyes
    Cable Flyes
    Upwards Crossovers
    Dips

Shoulder Movement - 1 exercise, 3 sets @ 10-15 reps, 30s rests
    Side Laterals
    Rear Laterals
    Cable Laterals

Upper Back Movement (back thickness emphasis) - 2 exercises, 3 sets @ 8-12 reps, 60s rests
    Lat Pulldown Variants (wide grip)
    Row Variants (wide grip)
    Chins/Pullups (wide grip)

Abs

Total: ME work, ~15 sets of assistance work.

Friday - Max Effort or Dynamic Effort Squats - 4 Assistance Movements

Squats - ME or DE
    Wide Stance Squats
    Olympic (ATG) Squats
    Narrow Stance Squats
    Box Squats (varying heights, wide or narrow stance)
    Any GM variation

Lower Back Movement - 1 exercise, 3 sets 10-12 reps, 60s rests
    Any GM variation
    Hypers

Hamstring Movement - 1 exercise, 2-3 sets @ 10-12 reps, 60s rests
    Leg Curls
    High stance Leg Press
    One-Leg DB Squats
    Incline GHR
    SLDL/Romanian SLDL

Upper Back Movement (back width emphasis) - 1 exercise, 3 sets @ 3-7 reps, rest as needed
    Lat Pulldown Variants (narrow grip)
    Row Variants (narrow grip)
    Chins/Pullups (narrow grip)
    Shrugs

Biceps Movement - 1 exercise, 3 sets @ 10-15 reps, 60s rests
    DB Curl Variants
    EZ Curl Variants
    BB Curl Variants

Deadlift Speed Work - 3-10 singles with 50-60% of 1RM (optional)

Abs

Total: ME work or 8-10 sets of DE work, ~12 sets of assistance work. Speed Deads are optional.


ME, DE, RE Methods

This template tends to be totally useless if you do not know what maximum effort, dynamic effort, and repetition effort means. Here I will explain each aspect.

Maximum Effort

The meat of this routine. Maximum effort movements can be performed in many various methods, but the bottom line is that you are working as hard as possible with a heavy weight load (typically defined as being 90% of your 1RM or higher). A typical maximum effort day would involve performing 3-6 singles with 90% or higher of your 1 rep max for a movement, or working up to a double or triple rep max. I tend to deviate from this plan now and then, depending on how I am feeling, and attack with various other ME strategies I have pulled from other routines, etc. One of my other favorite ME methods I like to employ is taken from a Sheiko training plan. I have dubbed this method "Sheiko ME" for the lack of a better term, and it goes something like this:

50% 5x1,60% 5x1,70% 4x2,75% 3x2,80% 2x2, 85% 1x2,80% 2x2,75% 3x2,70% 4x1,65% 6x1, 60% 8x1,55% 10x1,50% 12x1; where 5x1 = 1 set of 5 reps.

This method is HARD - especially for deadlifts and squats.

I also tend to occasionally insert various peaking cycles in place of ME movements when I am a bit burned out on the 90%+ work. For example, I have successfully used the following Peaking cycle to train my deads/squats on ME days:

Week 1: 1x4 @ 50%, 2x4 @ 60%, 2x3 @ 70%, 3x3 @ 80%
Week 2: 1x4 @ 50%, 2x4 @ 60%, 2x3 @ 70%, 3x3 @ 85%
Week 3: 1x4 @ 50%, 2x4 @ 60%, 1x3 @ 70%, 1x3 @ 80%, 3x3 @ 90%
Week 4: 1x4 @ 50%, 2x4 @ 60%, 2x3 @ 70%, 4x3 @ 80%
Week 5: 1x4 @ 50%, 2x4 @ 60%, 2x3 @ 70%, 4x3 @ 85%
Week 6: 1x4 @ 50%, 2x4 @ 60%, 1x3 @ 70%, 1x3 @ 80%, 4x3 @ 90%
You can continue this pattern for as long as you want, but I typically limit peaking cycles to 6 weeks.

 

 

 


To avoid burning out, switch ME movements every week or two. For example, you would pull from the floor for two weeks, then switch to rack deadlifts for two weeks, then switch to elevated pulls for another two weeks - then repeat it all.

If you browse back through previous versions of this template you will see the various different ME methods I have used for my pressing, deadlift, and squat training.

Dynamic Effort

Dynamic Effort is designed to help develop your explosive power in a movement. Typically you perform 8-10 sets @ 2-3 reps with 50% of your 1 rep max; 15-30sec rest between sets using explosive but controlled reps. Increase the percentage by 5% every week while dropping a set each week and then reset back to 50% and 10 sets when 60% is reached. For example, on your third week of dynamic effort for pressing you would be performing something like 8 sets of 3 reps with 60%. Typically, for squats dynamic effort, doubles are performed instead of triples.

Repetition Effort

Repetition Effort is a great way to stimulate muscle growth and increase muscular endurance/capacity. Not to be confused with Dynamic Effort, Repetition Effort work can be done in various means.

Method 1: Perform 3 sets of a movement to failure with 50-60% of your 1RM. Go for as many reps as possible on each set, resting 3-5 minutes between sets.

Method 2: Perform to sub-failure (leave a few reps out there) for 2 sets, then go to absolute failure on the last set. Again, usually working with 50-60% of your 1RM.

Method 3: Pyramiding volume with no failure. This could be as simple as doing 20 reps for 3-4 sets using increasing weights.

Method 4: Use your imagination. Repetition work is meant to keep your body used to doing more high rep work. 5x5's with short rests and rest-paused high rep sets are just a few other things you could try.


Credits

The basis of this routine is built upon principles taken from WSB directly - westside-barbell.com. Tons of articles there, lots of good reads.

REVISION HISTORY
03.25.06 - 1.0 released
04.08.06 - 1.1 released - changes: added lower back movement back to friday sessions, added shoulder movement to monday sessions.
04.27.06 - 1.2 released - changes: deadlift training altered
05.14.06 - 1.3 released - changes: added some more chest and shoulder accessory work
05.21.06 - 1.4 released - changes: updated deadlift and squat training methods
06.14.06 - 1.5 released - changes: updated deadlift, decline, and squat training methods
08.10.06 - 1.6 released - changes: sheiko ME training for deadlifts and squats
10.16.06 - 2.0 released - changes: added 'The Split' section, edited 'The Template', and added 'ME, DE, RE Methods' section

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