Quote:
Originally Posted by Doug Funnie II
RDLs, box squats, good mornings, pullthroughs, DB swings, barbell glute bridges, split squats, lunges, farmer's walk, hamstring curls, calf raises, jump squats, powercleans, hang powercleans, DB snatches, dunno probably leaving something out.
On WS4SB I did do the prescribed 1x5 max effort set. On 5/3/1 I did the work sets as prescribed, so generally ~12 reps above 75% of my training max. 3x3xMax once a week is still not enough reps to maintain/improve technique, especially when you're coaching yourself.
i'd be interested to see your training log while you did this. i think the WS4SB is for athletes, so it is 1x5 effort instead of the true west side set up because joe defranco doesn't want to fatigue his athletes or get them injured in true max efforts. i know this isn't enough for technique, but the intensity is a lot higher i think.
regarding your exercise selection i feel like the last 6 you list are power exercises that wouldn't help you on the squat. it depends what type of lunges and split squat you did but depending on how you load that stuff it may not be enough to make you stronger. the box squat seems so similar to the squat to me that it doesn't seem like an assistance exercise to me. maybe i am wrong?
eta: in other words, a lot of the exercises you lift i wouldn't consider good assistance exercises for the squat. i think they are fine primary exercises for a separate goal of developing power. i dunno, maybe people will show i am wrong?