If you want to replace dynamic effort with the repetition effort what rep and set ranges would you recommend to use? How would you wave it?
I’m training raw by the way
Generic recommendation for someone I know nothing about, 5x8-12 x 50-55%, 4x8-12 x60-65%, 3x8-12 x70-75%, deload or start over. If you intend to also RE deadlifts, I’d shave those down by 1 or 2 sets each week, but that’s just me. High rep deadlifts drain me like a mofo.
Another option is to bump up the percentages of your DE work and omit the chains and bands. As far as where the percentages would be, prelipin’s table is a good start. It can also be a pretty good idea to work up to so a heavy 1-3 every couple or so weeks after DE work. That’s heavy not max.
~20-25 reps at 80-85% in sets of 4-6
Start light, add weight until it stalls, then switch grips/bars/add boards etc
Just look up west side for skinny bastards. Percentages don’t matter just log it improve from week to week.
Thanks for the answers. I’ve looked up WS4SB and they had a lot of different ways to use this day. It confused me so I had to ask. I recently changed my DE day to RE day because DE didn’t do anything. 4x3(reps/sets), 6/3, 8x3, 6x3. Saving one to two reps per set was what I’ve been doing. I guess this is to heavy looking at the answers.
I guess 8x3-5, 10x3-5, 12x3-5, 10x3-5 could work? Maybe doing 6x1-2, 8x2-3, 10x3-4, 8x2-3 is possible also?
I’ve went from, 265 lb BW at 5’9’’ to currently 185 lb during this year. My goal is 180 lb(15% bodyfat probably), so just a couple of weeks left in my weightloss. I started my weight loss the time as I started westside and powerlifting, so I got stronger the firsta part bu then I’ve just started to lose strength.
I’m 18 years old.
Squat=previously 352 lb and now 330 lb
Bench=previously 320 lb and now 286 lb
Deadlift=previously 440 lb and now 430 lb
I had a pause in my weightloss during two months where my bodyweight increased 15 lb(only 4lb fat) and and my lifts got back to where they were. I expect something like this after I’m done with the weightloss. My deadlift and squat is weak as hell(my bench too by the way)and I should increase them with atleast 50 lb to even them out with the bench.
Thought I would just give you some information so it would be easier to answer my questions.
Thanks for the answers. I’ve looked up WS4SB and they had a lot of different ways to use this day. It confused me so I had to ask. I recently changed my DE day to RE day because DE didn’t do anything. 4x3(reps/sets), 6/3, 8x3, 6x3. Saving one to two reps per set was what I’ve been doing. I guess this is to heavy looking at the answers.
I guess 8x3-5, 10x3-5, 12x3-5, 10x3-5 could work? Maybe doing 6x1-2, 8x2-3, 10x3-4, 8x2-3 is possible also?
I’ve went from, 265 lb BW at 5’9’’ to currently 185 lb during this year. My goal is 180 lb(15% bodyfat probably), so just a couple of weeks left in my weightloss. I started my weight loss the time as I started westside and powerlifting, so I got stronger the firsta part bu then I’ve just started to lose strength.
I’m 18 years old.
Squat=previously 352 lb and now 330 lb
Bench=previously 320 lb and now 286 lb
Deadlift=previously 440 lb and now 430 lb
I had a pause in my weightloss during two months where my bodyweight increased 15 lb(only 4lb fat) and and my lifts got back to where they were. I expect something like this after I’m done with the weightloss. My deadlift and squat is weak as hell(my bench too by the way)and I should increase them with atleast 50 lb to even them out with the bench.
Thought I would just give you some information so it would be easier to answer my questions.
[quote]Raskens wrote:
If you want to replace dynamic effort with the repetition effort what rep and set ranges would you recommend to use? How would you wave it? [/quote]
5/3/1
I mean if your not going to do 1/3 of the system, why do it at all right?
[quote]StrengthDawg wrote:
[quote]Raskens wrote:
If you want to replace dynamic effort with the repetition effort what rep and set ranges would you recommend to use? How would you wave it? [/quote]
5/3/1
I mean if your not going to do 1/3 of the system, why do it at all right? [/quote]
Why not? AJ Roberts did it. Nothing is set in stone.
If i’m going to change to another program it would be some periodization or progressive overload or whatever it name is. I can’t find somewhere where you can read more about periodization, so if someone could give me a link.
Did you do DE work with box squats? It’s possible that the box squats are what’s ineffective for you and not DE work. There’s also a spectrum of speed for DE work determined by the percentage you use. From really fast to not nearly as fast. Speed strength vs strength speed. I benefit more from the latter.
You list a bunch of rep schemes but without any percentages. Those different rep schemes mean a world of difference depending on percentages and rest periods.
[quote]Fletch1986 wrote:
Did you do DE work with box squats? It’s possible that the box squats are what’s ineffective for you and not DE work. There’s also a spectrum of speed for DE work determined by the percentage you use. From really fast to not nearly as fast. Speed strength vs strength speed. I benefit more from the latter.
You list a bunch of rep schemes but without any percentages. Those different rep schemes mean a world of difference depending on percentages and rest periods. [/quote]
I don’t have access to boxes, band or chains. I’ve used percentages from 45-55%, 50-60 and 70-80% of my max. DE has helped my bench but not my squat or my deadlift. My squat and deadlift have started to increase when using the repetition effort formula I wrote above, so I feel it will help my progress alot. But I have to see when I’ve done with my weight loss, because now my strength isn’t going up really fast.
Do all the repetitions while leaving 1-2 reps in the set. 3 minutes rest between sets. I have to take of 5 lb each set to be able to bench the same(probably beacuse i’m losing weight, othertwise I would had to do it after the second set). My 8 rep for the first set doing this formula is 80% of 1RM in bench and around 75% of 1RM in squat and deadlift. I have no idea of my persntges for 10 and 12 reps.
Okay cool. Sounds like you’ve given it a fair shot and it didn’t work. There’s not really a single perfect rep/set scheme or wave or anything like that even for one person so all I can say is give it a shot and see if it works for you at this point in your training.
[quote]Fletch1986 wrote:
Okay cool. Sounds like you’ve given it a fair shot and it didn’t work. There’s not really a single perfect rep/set scheme or wave or anything like that even for one person so all I can say is give it a shot and see if it works for you at this point in your training.[/quote]
You have misunderstood me. My repetition effort days have given me strenght even while losing 2 lb BW a week. But i’m worried if 4-8 repsx3(leaving 1-2 reps per set) at 80-87,5 % of 1RM is too much. I think I will continue doing it, and if I get overtrained I will just do 6-10 repsx3 at like 75-80% of 1RM. If that overtrain me I will increase reps and lower percentages again.
Thanks for the answers.
As far as what wasn’t working I was referring to DE work. The rest was referring to the rep, set, percentage scheme you’re trying to set up.