Modified WSB

Discussion in 'Strength-Specific Training (SST)' started by BIGBANGSingh, Sep 29, 2004.

  1. BIGBANGSingh

    BIGBANGSingh New Member

    Mthd % R S
    M 100 1 1
    D 50 3 8
    R BW F 1

    Wrkt Ex A Ex B Mthd
    1 Squat Dead M
    1 Chin Row R
    2 Dip Press D
    2 Raise Sit R
    3 Row Chin M
    3 Dead Squat R
    4 Sit Raise D
    4 Press Dip R
    5 Dead Squat D
    5 Row Chin R
    6 Press Dip M
    6 Sit Raise R
    7 Chin Row D
    7 Squat Dead R
    8 Raise Sit M
    8 Dip Press R
     
  2. EctoSquat

    EctoSquat New Member

    Why don't you just combine repetition days with ME/DE days? You should have accessory work with the ME and DE days also. There's not really much at all for hamstrings and triceps. I would say just do regular Westside 4x a week, and make ME days heavy accessory days, and DE days light accessory days.

    Just my $0.02
     
  3. Aaron_F

    Aaron_F New Member

    I think you would be lucky to make it to week8
     
  4. BIGBANGSingh

    BIGBANGSingh New Member

    Why is that?
     
  5. actually doing reps after max effort sounds like an interesting idea. dont low intensity workouts actually help reduce soreness? it could just be considered an extra workout. And since he isnt doing accessory work on those days, he's not actually doing more... just spreading it out over the week.
     
  6. Aaron_F

    Aaron_F New Member

    if you follow a lot of the westside stuff, most struggle with the extra workouts. For most if you do your ME and DE days there is no need for anything else

    The ME and DE stuff are hard by themselves, unless you have mammoth work capacity, you will suffer with the additional days. Unless you are doing them extreeeeemely submaximal
     
  7. BIGBANGSingh

    BIGBANGSingh New Member

    While I'm increasing frequency, I'm also reducing volume. More specifically, I'm spreading the volume over a course of a week. In fact, I'm actually doing significantly less volume overall compared to a standard WSB routine. Am I missing something?
     
  8. Aaron_F

    Aaron_F New Member

    I dont think the reduced volume is enough to counter the increased frequency, especially seeing as with WSB, you are basically lifting heavy 4x weekly. Sure the DE days are lighter, but thye require you to put in maximal force (ie you maybe lifting 200lb, but you are meant to put 400lb worth of effort into it)
    it can be very hard.

    but if you monitor everything, it maybe all fine.

    A day or so off is however, a wonderful thing :)
     
  9. BIGBANGSingh

    BIGBANGSingh New Member

    Thanks for your input. I'm going to try it out, and see what happens.
     
  10. BoSox

    BoSox New Member

    BigBang.. do you use rubber bands for your Dynamic work? Are they necessary for the speed movements to be effective?
     
  11. BIGBANGSingh

    BIGBANGSingh New Member

    My college gym has neither chains nor bands, so no. They're optimal, but not necessary.
     
  12. Aaron_F

    Aaron_F New Member

    westside in general do not recommend bands to novices, altho lots use them
     
  13. BoSox

    BoSox New Member

    alright thanks
     
  14. camarosuper6

    camarosuper6 New Member

    I do WSB... and simply use HST principles for my ancillary work...

    I love it.
     
  15. EctoSquat

    EctoSquat New Member

    How do you avoid RBE when maxing out twice a week?
     
  16. Aaron_F

    Aaron_F New Member

    As long as teh loading is progressive, and tehre is some period of deconditioning/unloading, there shouldnt be a problem.

    Look at it from Calkids analogy in the general training forum
     
  17. BoSox

    BoSox New Member

    that's what I'm doing now. I'm doing Bench and Squat WSB style, albeit lower volume. Heavy day one day, speed day 72 hours later. I do back, biceps and calves HST style, 3-4 times a week, progressive weights, etc. I like it a lot so far.
     
  18. BIGBANGSingh

    BIGBANGSingh New Member

    I've significantly changed my routine. Check it out.
     
  19. BoSox

    BoSox New Member

    that's a really weird routine. I don't understand what you are trying to accomplish.
     
  20. BIGBANGSingh

    BIGBANGSingh New Member

    I'm focusing on:
    Lower Extension
    Lower Flexion
    Upper Extension
    Upper Flexion

    As opposed to:
    Squat / Deadlift
    Bench Press
     

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