I decided to incorporate a heavy assistance exercise of 8-10 sets of 3 reps a la Waterbury after my ME exercise on lower body day. The ME exercise was Good Mornings and the 8-10 x 3 was deadstop front-squats. Has anybody else tried this/what are people’s opinions on it?
I did something similiar yesterday on RE leg day, 5 sets of 10 on stiff leg deads, and 10 sets of 3 on front squats and then some more hamstring high rep stuff finished off with grip and abs, it was a brutal workout.
[quote]KombatAthlete wrote:
I decided to incorporate a heavy assistance exercise of 8-10 sets of 3 reps a la Waterbury after my ME exercise on lower body day. The ME exercise was Good Mornings and the 8-10 x 3 was deadstop front-squats. Has anybody else tried this/what are people’s opinions on it?[/quote]
The 10x3 protocol has been great for me either on a main movement and/or on DE day at 50-60% of 1RM and though I haven’t incorporated it after a ME movement, it is something I would do.
My question though is shouldn’t your assistance movement be one that assists your main movement? Since good mornings primarily hit the posterior chain and the low back directly, wouldn’t you want to do a movement like GHR’s, pullthroughs or reverse hypers which will directly help build a bigger good morning as an assistance movement?
Then perhaps some front squats or hack squats for a bit higher reps afterwards.
Not saying you’re wrong, after all if it works for you it’s good. That’s just my understanding of the WSB protocol.
Holmdog
if, after your “Max Effort” good mornings, you can do 8-10 x 3 front squats with enough intensity to make them worthwhile, reassess your “Max Effort”
[quote]BASTARD GU wrote:
if, after your “Max Effort” good mornings, you can do 8-10 x 3 front squats with enough intensity to make them worthwhile, reassess your “Max Effort”[/quote]
I take a nice sized (5-10 minute) break in between the GM’s and the Front Squats or I would otherwise not be able to do the front squats with such an intensity.
[quote]holmdog wrote:
KombatAthlete wrote:
I decided to incorporate a heavy assistance exercise of 8-10 sets of 3 reps a la Waterbury after my ME exercise on lower body day. The ME exercise was Good Mornings and the 8-10 x 3 was deadstop front-squats. Has anybody else tried this/what are people’s opinions on it?
The 10x3 protocol has been great for me either on a main movement and/or on DE day at 50-60% of 1RM and though I haven’t incorporated it after a ME movement, it is something I would do.
My question though is shouldn’t your assistance movement be one that assists your main movement? Since good mornings primarily hit the posterior chain and the low back directly, wouldn’t you want to do a movement like GHR’s, pullthroughs or reverse hypers which will directly help build a bigger good morning as an assistance movement?
Then perhaps some front squats or hack squats for a bit higher reps afterwards.
Not saying you’re wrong, after all if it works for you it’s good. That’s just my understanding of the WSB protocol.
Holmdog [/quote]
This would be true if I were training for a powerlifting competition where I could predict the movement patterns and muscle groups I will be using when I compete. However, as I train for wrestling and use a ‘Westside’ template merely as a vehicle for developing strength, power, and fitness for wrestling, I thought it would be better to strengthen a variety of movement patterns and muscle groups.