My new WSB routine Question. need help!!!

[Exodus]

ok that is starting to make more sense. the 2 main moves is what is throwing me off. why a partial and then a full rom. (dont forget i dont compete in powerlifting yet or use shirts or anything)... what about the m.e. leg day and the d.e. days...... would you be so kind as to provide an example of those as well.

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[spatts]

Neither of those are full ROM. The only time I ever do anything full ROM for a max is in competition. 5 board is actually more "partial" than 2 board, so to speak.

 

[Exodus]

ok...... thats a little bit complicated for me. i understand but i just dont think thats for me, yet anyways. what about just doing that program for 9 weeks to get back in the wsb feel. then go with something a little more intense. i liked the way that program was set up, but at the same time, i dont want to waste my time doing it if you think i should do something else.

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[spatts]

Hang on, hang on....what's complicated? That's WSB. Otherwise, you're just doing strength training that has speed work and oly lifts...and that's perfectly OK, but Speed Sets are not indicative of WSB.

 

[Exodus]

well yeah i know. to me this is what wsb is.

4 workouts a week. (2 max effort days, 2 speed days) (2 for the squat and deadlifts - combined day- and 2 for the bench.)

work up to a 1 or 3 rep max on an exercise that is similar to the bench, squat, or deadlift.

on the speed day its always box squats and flat bench for 8-10 sets of 2 reps on squats, and 3 reps on bench with submaximal weights to teach the motorunits of the body to contract with maximal force. 2 reps on squat and 3 on bench because thats the approx time it takes to complete a 1 rep max lift in both.

then assistance work to work the muscles that are involved in the lifts.( hypertrophy phase) by using the repitition method.

accomidating resistance by use of bands and chains, 4 weeks with one and then rotate.

increase gpp by sled dragging and extra workouts. ( i dont focus on these as much as i should though).

is that close?

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[spatts]

Now see, that's what I just said. I was serious when I asked which part was complicated because if I confused you I want to help. My training couldn't be more simple, and I can't believe the results I get for as little as I do.

 

[Exodus]

ok i think i will mix your training principals with that 9 week beginner program and see what i come up with. either way i know i will get some great gaines from it.

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[spatts]

...but the 9 week thing isn't what you just listed as your understanding of WSB. I'm so confused! LOL

 

[Exodus]

i just meant the exercises for the assistance work, thats what i like.

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[spatts]

So you're just going to use the accessory moves form the the 9 week but in the format you just mentioned?