im gone try the next routine for my max effort lifts
week 1&2: box squat
week 3&4: mini band box squat
week 5&6: deadlift
week 7&8: bleu band box squat
how does it looks? anny suggestions?
im currently squating 308lbs. is it smart for me to begin incoparate bands? (dont have chains)
or should i stick to the basics first? (box squat, fontsquat, free squat)[/quote]
Looks fine to me. What sport(s) are you training for? I liked to DL more often (about 50% DL / 50% squat), especially since you’re not handling a barbell on the “dynamic” lower body so you can definitely recover well from the ME movements. But DeFranco definitely has his athletes do more squatting than deadlifts, and it probably has a slightly better direct carryover for most sports, so you’re likely on the right track with the above.
As for bands, you’re probably strong enough to start incorporating them. But nothing wrong with waiting a couple months before you incorporate them, especially if you’re just starting to run WSFSB or a conjugate system for the first time. Would give you a new stimulus down the line and u should still be getting very good gains to start even w/o them if new to the program. I’d definitely incorporate them at some point, but they’re not necessary given the lack of true DE days on DeFranco’s program.
Remember, this is more or less derived from Louie’s ideas, so a lot of the same principles will apply. Log everything in detail and try to be observant of what’s producing the best results, where your weak points are, etc. You’ll want to figure out which ME variations or assistance work looks to be most helpful, so you can incorporate those more often and toss the less helpful movements from your rotation.
Good luck man. Work hard and you’ll definitely see results.