WSB question

[Mike_Rojas]

Does anyone training the WSB style have trouble doing an ME workout every week? Last week I did my ME workout with a 2 board bench and then I did my speed benches 3 days later. Today I tried a different ME move, but my strength was down quite a bit (I was hoping to write another PR thread - haha). It felt like I haven't recovered from last week. By the way, I didn't do any "Active Recovery" - I don't have any bands yet.

I don't know if this has anything to do with it, but my weight is down 2 pounds - hard to eat constantly.

 

[spatts]

What % of your max did you use for speed day?

 

[Mike_Rojas]

57% plus 20 pounds of chains.

Dang you're fast

 

[spatts]

Yikes...drop that down to 40% next time and see if you feel better.

 

[Mike_Rojas]

Yikes...drop that down to 40% next time and see if you feel better.

ok.. thanks. I thought it was supposed to be 60%

 

[spatts]

60% without accomodating resistance, 40% with...just a general guideline. I'd be spent at 60% of my max too!

 

[b fold the truth]

I vary my weights...depending on how I feel. As a general rule I use between 225 and 258 on speed bench (best raw is 430.5) and anywhere between 275-345 on speed squats (no idea what max is, guessing 600-700).

When I add bands I drop my weight drastically to 135-225 on speed bench and 225-315 on box squats...depending on how much bands and how my body feels.

There are many 'keys' to WSB training...and finding the proper amount of rest and how you can let your body recover best...is a big one.

B True

 

[Mike_Rojas]

I think spatts nailed it - too heavy on the speed benches. Those chains really made a difference. The last couple sets actually started to slow down too much.

I was starting to think my body just couldn't handle it - thanks for the input.

 

[clc315]

Spatts, is that 40% of 1RM for chains and bands or just bands? I would imagine you could use a higher percentage with chains because of the deloading on the negative and loading on the positive.

 

[spatts]

Bands load and deload to an extent as well, so yeah, we use 40% for both.

I only use bands for squats though...need to work back up to using them on bench. They weren't part of the shoulder rehab, but I think it's time to start adding them back in.