It is pretty clear from this post that you do not know a lot about the WSB methods.
casualbb said:
My personal opinion is that all that WSB exercise rotation isn't necessary. They'll tell you it's to bring up your weak points and that neural strength patterns will carry over to your target movements, and that's true. But I really think it's this shotgun effect. If you bring up strength on like three dozen movements, your bench, squat, and dead must go up, right?
Exercise rotation is necessary as the athlete adapts quickly to certain exercises, especially if they are an advanced one.
casualbb said:
If I did WSB, which I will in a year or so, I would find my weak points, pick at most 2 exercises to target those, and then just keep hitting the movements I want to improve.
I do agree with this a great deal and this IS what WSB is about. You are supposed to find the 2-3 exericses which help to bring up your weaknesses and keep them in your rotation. For me, those are basically chain suspended good mornings. They seem to work the BEST for me. I will do different stances, rep ranges, with and without bands, etc... To help my squat I've found that doing free GM's help a great deal as well.
casualbb said:
Quick quiz: which movement has the most carryover to a squat? Answer: squat.
Wow...you didn't pass your own quiz here. If all it took for people to squat over 1,000 pounds was just squatting...they would just keep adding 5 pounds to the bar each week for a few years and they would be there. It doesn't happen that way at all and it takes many things to equal a BIG squat.
On another note...WSB is all about finding both the most effective and the most efficient exercise for your needs. This is why they box squat. The box squat builds the squat AND the deadlift...not just one or the other. The use of bands is also KEY to this. If you haven't used some serious band tension on box squats before...you will not understand how similar this actually feels to a deadlift as well.
casualbb said:
Here's what I'd do:
My lower ME moves would be:
Olympic squat,
Deadlift
The Olympic squat is not going to build the power squat or the deadlift. You have not addressed any weaknesses either.
casualbb said:
My lower DE moves would be:
Oly squat with bands,
GH raise (if you have one), or speed deads with bands
Again, you are not addressing any weaknesses or understanding the volume approach to bringing them up to par.
casualbb said:
ME upper:
Bench, Weighted Pullups (cause I like them)
The bench press is not the best way to overload and increase the bench press. Adding to this, you are once again not working any weaknesses to the bench press. No triceps here, no rotator cuff work, not partial work, etc...
casualbb said:
DE Upper:
Bench with bands, speed pullups
Still no weakness work at all.
casualbb said:
Auxiliary work to bring up weak points as you need to. Also keep in mind that board presses are not an essential part of the program. But tricep work is. Try CG bench or even french presses (aka JM presses)
Everyone needs weak point work because everyone has weak points. Board presses ARE an essential part of a program for a BIG bench press. The board press IS also a good tricep exercise. Also...JM presses are not also known as French Presses. Have you done both JM and board presses before?
casualbb said:
That's two things to alternate each specific day. No fancy rotation, no need for boards or whatever.
Sounds great...if you aren't really interested in a big bench, squat, or deadlift.
If you are interested in learning what WSB is all about...read EVERY article at
www.elitefts.com and there are actually a lot of good people who train AT WSB who are members on
www.totalelite.com.
B True