This seems really too basic to actually work… but i dont know much so i was just wondering if anyone can help me out by telling me if this is good.
Thanks in advance[/quote]
If you can do pull-ups instead of lat pull downs that would be a better exercise imo. Then 3 sets of pullups and until you can do a straight set of 10 reps for 3 sets, then start adding weight.
[quote]bearsfan44 wrote:
yea 1X5 is ramping to my 5 rep max
newb question… How do i do that
[/quote]
Bro you simply slowly work up top it. Its hard to tell you an exact approach without knowing what your moving but lets day your doing 225 then smething like this if your going for a 5RM
bar x a lot
95 x 8
135 x 5
155 x 3
185 x 1
225 x 5
this set up gets yo warm and saves the energy for the real set not much wasted on the junk set.
Now if your wanting to go more 5x5 type goning for volume more not really a true 5 RM
bar x a lot
95 x 5
135 x 5
155 x 5
185 x 5
225 x 5
I still think its not a good idea going for a 3RM on one upper day and 5 RM on the other your better served following the program and doing the RE work on the RE day instead of essentially to ME days.
I still think its not a good idea going for a 3RM on one upper day and 5 RM on the other your better served following the program and doing the RE work on the RE day instead of essentially to ME days.
Phill[/quote]
I’m pretty sure that where he wrote 3xMax for bench he meant benching at a given weight for the maximum amount of reps possible.
This is a technique often employed on de-load weeks by more experienced lifters but suits a newbie lifter very well for regular work.
To the OP: where it says to rotate the MAX exercise, this means that you change it to something else every few weeks:
Close grip bench - Wide Bench - Incline Bench etc.
Back Squat - Front Squat - High Box Squat - Low Box Squat etc.
You should really head over to Elitefts and read these articles before doing WS4SB:
Progression of the Bench, by Mike Strom
Max Effort Waves
Making the Max effort easy
Deload to Reload, all by Jim Wendler
Top Ten Squat Tips, by Ox Mason
Observations of Beginner Mistakes, by Chicken Hawk
Methods of Max Effort, by Dave Tate
Also here on T-Nation:
The Periodization Bible (I and II)
Bench Press 600lbs
Squat 900lbs
The Dead Zone
All by Dave Tate.
Now go read till your eyes bleed. Also, good luck with WS4SB, it’s a great program.
[quote]jarvis wrote:
I’m pretty sure that where he wrote 3xMax for bench he meant benching at a given weight for the maximum amount of reps possible.
[/quote]
Nice catch I was thinkin he was going to the 3 rep max.