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.
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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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