Need WSB help

hidethereal

New member
Is there a way to incorporate WSB training, without chains, bands, boards and shirts, I don't have any of that stuff.

I need a WSB routine that I can do because i'm limited on equipment, I only have a smith machine ( for squats,deads, and bench) but the bench doesn't decline, it will incline though, dumbells up to 100lbs in increments of 5, and a machine for each bodypart and like 3 for legs, also all the cardio stuff. Can anyone help me build a WSB routine with my limited choices.

I want to build a really big base foundation of strength because i'm not getting the strength results I want from the BB style training.
 
You don't need chains or bands, and at your stage of the game they are likely tobe counter productive anyway unless used FLAWLESSLY, and if you need help putting a routine together, they will not be done flawlessly.

You do however need a method to do REAL squats/bench/deads, or you will just be incorporating some of WSB principles. I damn sure can't imagine doing speed squats or speed benches with a smith machine--YEAOWWW!!!

The boards cost 5 whole bucks and take 10 minutes to make, no excuses there.

Here is a great article for those just starting out that provides a basic template.

http://www.elitefts.com/documents/in_the_beginning_by_BobY.htm

But......I know you will, like everyone else does look at it and say it's not enough and start adding shit and squash your progress.

I have 4 different modifications of the basic WSB format that I beleive will work for everyone from extreme hardgainer to those that recover great. Not being afraid tomodify the basic format, as long as you keep all the key concepts is the key to making it work for YOU, so don't be afraid to add rest days, take out or add lifts, wave the loading, etc.'

Iron Addict
 
I started using a modified westside routine a few months ago and have not started with bands yet, although they are ordered, along with my glute ham raise. It took me a few months to get everything down, before i started getting stronger, so all the fancy stuff would have been useless. I am going to incorporate bands into my speed squat, and maybe some benching, not sure yet. Maximum effort stuff i am going to leave alone for a while.
 
We started a WSB routine a couple months back. We use bands on speed squat and speed bench. It took a while to get used to using them but now they are fantastic.
Since we started we subbed out WSB's ME Chest day for a MM style day which we think suits our training better.
 
jcp2 said:
I started using a modified westside routine a few months ago and have not started with bands yet, although they are ordered, along with my glute ham raise. It took me a few months to get everything down, before i started getting stronger, so all the fancy stuff would have been useless. I am going to incorporate bands into my speed squat, and maybe some benching, not sure yet. Maximum effort stuff i am going to leave alone for a while.

you did order a GHR? you go with the one from midwest BB? thats cool

Hide-
i just made myself some boards (2-4) cost me 19 bucks at home depot
get yourself 2- 10 foot sections of 2x6
cut 3 36 inch pieces (these are your bases)
cut 6 18 inch pieces thes are te boards
3 inhc drywall screws to connect the boards
then just stck them and conect them and your all set

heres another 9 week WSB routine
http://www.elitefitnesssystems.com/documents/9week-training-program.htm

I also started a journal in the journal section if you want to take a look and see what im doing..that goes for anyone i appreciate constructive criticism..
 
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blackbeard said:
you did order a GHR? you go with the one from midwest BB? thats cool


Yup, can't beat the price. After hearing good things about it from some really strong people, i figured it may be the best 250 i could spend, because my hams are the weakest part of my body, and holding me back from taking the next step to a 600+ dead and squat.
 
jcp2 said:
Yup, can't beat the price. After hearing good things about it from some really strong people, i figured it may be the best 250 i could spend, because my hams are the weakest part of my body, and holding me back from taking the next step to a 600+ dead and squat.

cool bruh...the ghr and a shirt are the 2 things on my list for the new year!!! good luck with the goals..
 
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