BigFatPanda
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So I'm about start a WS4SB routine... heres an example...
Monday
Max Effort Upper Body
Rows
Flys
Cuban Presses
Pressdowns
Wednesday
RDL
Split Squats
Abs
Friday
Rows
Flys
Cuban Presses
JM Presses
Saturday
Max Effort Lower Body
RDL
Split Squats
Abs
This is just an example, but I'm sure you guys get the point. The thing is I've been reading about tendon and ligament strengthening and I would really like to integrate that into my work out. From what I understand consistency is important. So, if I wanted to integrate bench press lockouts, rack pulls, should press lockouts, and quarter squats... how could I do that? I'd like to do those exercises once a week. I understand that I wouldn't be doing them for singles... but what sort of volume scheme should I use and is it possible to do something like this...
Saturday
Deadlift - 3 rep max
Rack Pulls - 3 x 5 or Quarter Squats - 3 x 5
SLDL
Split Squats
Abs
Monday
Bench Press - 3 rep max
Bench Press Lockouts - 3 x 5 or Shoulder Press Lockouts - 3 x 5
Rows
Cuban Presses
Pressdowns
Thanks,
BigFatPanda
Monday
Max Effort Upper Body
Rows
Flys
Cuban Presses
Pressdowns
Wednesday
RDL
Split Squats
Abs
Friday
Rows
Flys
Cuban Presses
JM Presses
Saturday
Max Effort Lower Body
RDL
Split Squats
Abs
This is just an example, but I'm sure you guys get the point. The thing is I've been reading about tendon and ligament strengthening and I would really like to integrate that into my work out. From what I understand consistency is important. So, if I wanted to integrate bench press lockouts, rack pulls, should press lockouts, and quarter squats... how could I do that? I'd like to do those exercises once a week. I understand that I wouldn't be doing them for singles... but what sort of volume scheme should I use and is it possible to do something like this...
Saturday
Deadlift - 3 rep max
Rack Pulls - 3 x 5 or Quarter Squats - 3 x 5
SLDL
Split Squats
Abs
Monday
Bench Press - 3 rep max
Bench Press Lockouts - 3 x 5 or Shoulder Press Lockouts - 3 x 5
Rows
Cuban Presses
Pressdowns
Thanks,
BigFatPanda