I’m just curious, is WS4SB good for powerlifting? It fits my schedule really well.
My opinion its a good break in program. Which can help you to move into a true westside style program.But thats just my opinion.
Definitely. Just make sure you improve on you ME days and you will get stronger.
[quote]StormTheBeach wrote:
Definitely. Just make sure you improve on you ME days and you will get stronger.[/quote]
Should you try to go up 5lbs on each day? Like on a Max Effort day where you’re not maxing out on that exercise, should you up the weight 5lbs each time?
[quote]Houston Texan wrote:
[quote]StormTheBeach wrote:
Definitely. Just make sure you improve on you ME days and you will get stronger.[/quote]
Should you try to go up 5lbs on each day? Like on a Max Effort day where you’re not maxing out on that exercise, should you up the weight 5lbs each time?
[/quote]
That is essentially what you are supposed to do. The idea behind the ME is that you are supposed to strive to increase your lift by any increment possible each ME day. You will obviously have some days that that isn’t possible, but the way Louie puts it, “its ok if you don’t get it this time, as long as its MAX effort.”
[quote]Chap Manly wrote:
[quote]Houston Texan wrote:
[quote]StormTheBeach wrote:
Definitely. Just make sure you improve on you ME days and you will get stronger.[/quote]
Should you try to go up 5lbs on each day? Like on a Max Effort day where you’re not maxing out on that exercise, should you up the weight 5lbs each time?
[/quote]
That is essentially what you are supposed to do. The idea behind the ME is that you are supposed to strive to increase your lift by any increment possible each ME day. You will obviously have some days that that isn’t possible, but the way Louie puts it, “its ok if you don’t get it this time, as long as its MAX effort.”[/quote]
Alright, sounds awesome.
I have another question, on the ME days when you’re going for 3-5 reps what % of your 1RM should you be using?
[quote]Houston Texan wrote:
I have another question, on the ME days when you’re going for 3-5 reps what % of your 1RM should you be using?[/quote]
I train somewhat similarly to this (5Rm, 3RM etc…), so anyways, I think you should probably just go with what you think you can do based on past experience, e.g. “last week I did 3 reps with 200, the last rep wasn’t that much of a grinder, and I’m a little stronger, so maybe I can get another rep or two out”. It’s pretty broad, but I don’t think you can exactly base it on your 1RM because it should be moving up no?
But anyways, I think a broad generalization is that your 5RM should be ~85% and 3RM should be ~90%. Varies from person to person of course.
You just always strive for a new PR. There is no percentage to follow if its constantly increasing. Always aim to improve either by means of reps or by weight. Like I posted previously, you will have some weeks here and there where neither are possible. Just stick to it.
Awesome, thanks guys.
Ummm read the program fully starting from the WSFSB 1 all the way through to 3. That should really spell it out for you.
When you stop progressing on your max effort lift, that’s when you should rotate to another ME exercise. Keep your body guessing.
Well you are supposed to use one lift for 2, no more than 3 weeks consecutively. So that you can avoid stalling all together hopefully.