[quote]novaeer wrote:
I stay away from trading barbs on the net, because any clown can stand back and say shit from the security of a keyboard. I have been holding back in respect for Buckeye girl as I didn’t want to turn a perfectly legitimate thread into something else. But since you’re starting your typical know-it-all crap, I couldn’t stand by any longer. [/quote]
How was I starting “know it all crap”? The point, which is beyond the grasp of your obviously limited intelligence, was that the girl will be lifting heavy weights (greater than 90% of a 1 RM) on a week in, week out basis and that she should take some time to learn good form. But instead, you and your tag team moron decide to split cunt hairs over semantics and tell me that I don’t know what I am talking about. So who is the asshole here who sounds like a know it all? Or better yet am I offering her bad advice to use good form?
[quote]novaeer wrote:
Seriously, for all of your supposed knowledge of “Westside principles”, you are weak and clearly don’t know how to interpret ideas or principles to improve your training. [/quote]
How do you know how I have used WSB to improve my lifts?
[quote]novaeer wrote:
The mere fact that you are saying that you will be testing a “new 1 or 3 rep max” every week indicates the person is going for a 1-rep PR or a 3-rep PR on a given lift. The ideas from Westside’s ME day were based upon methods developed by Zatsiorsky, Verkoshansky, Medvedev and other elite Russian lifters and coaches. Have you ever heard of Prilepin’s Table?
On max effort lifts, the Russians advocated working in the 90% or greater range on for an optimal total of 7 lifts, with as few as 4 and as many as 10 depending on your level. In short, attaining PRs or “testing new maxes” are not one of the tenets of max effort day, they are merely a side effect. The whole goal is to work in the 90%+ range, strain against a heavy load; in other words: build absolute strength.[/quote]
No you’re the one who has is head in his ass; ME day is all about setting and breaking records. Who the hell trains WSB and says “I just want to strain today, who cares if I don’t set a new 1 or 3 rep max?” If you think like this then you are a pussy.
So how do you use this method? The best way to utilize the max effort method is deciding on one main exercise that will be trained with this method. After a proper general warm up you proceed to this exercise and begin to warm up with the bar. Taking small weight increases you begin to work up in weight with sets of three reps. when three reps begins to feel heavy you drop down to single repetitions.
This is when you begin to try to max out on the exercise. Keep increasing the weight until you have reached your one rep max. Make sure to keep track of what this record is because this is what you will try to beat next time out. A max effort exercise would look like this:
www.deepsquatter.com/strength/archives/dtate5.htm