so my new build has 142wpf in pole, and if i use a 90 speed weapon i get spammed by almost everything. i block one hit, immediately swing back but my foe will do a swing while i am swinging and hits me first.
cant remember this happening before. 140wpf not enough?
You should be able to prevent spam even if you have 1 wpf with a 90 speed weapon. Either you are getting weapon stunned by much heavier weapons, you aren't attacking soon enough after blocking, or you're getting outfootworked. Turn into your swings, and keep up pace with your opponent, and it shouldn't be difficult at all to prevent spam with 142 wpf and 90 speed.
Use inside swings so you hit faster, that is attack so that your swing rushes to meet your opponents direction of motion, rather than 'chases' them as with an outside swing. If you do an outside swing after a block and your opponent does an inside swing, they will likely hit you first.
Another possibility is you're up against someone with a longer weapon. Watch out especially for 2h stabs as they add a lot of length and may outrange your pole's swing length. If they have a longer weapon, they might step back after you block, out of range of your weapon when you swing, but maintaining their weapon range, scoring a second free hit.
Practice in duel server.
I have 0 wm and 111 wpf, and I don't have any problems with spam, except when facing people who are really good at castoring.