I’ve been following a Westside template for about a year, mixed with some oly stuff, and was wondering if there was a better approach to getting some volume in for the beginning and intermediate lifter. Here’s what I was thinking:
Wk #1). Standard Max effort- 5-7 triples followed my 3-5 singles.
Wk#2). 10x3 with 85-90% RM1 for the same exercise
Wk#3). Standard max effort protocol
Essentially, this would give you much higher volume on your second week, something which should yield significant benefit for the less advanced trainee.
Any thoughts??
Andrew
You could perform then both in the same week.
Monday
ME protocol- work up to 1 or 3RM
accessory for triceps, shoulders and lates
Thursday
speed bench- 8x3 with 50%1RM
bench press- 8-10x3 with 80-85%1RM
seated row- 8-10x3 with 80-85%1RM
maybe some triceps and light upper back
I read a post like this on the elitefts site and to add volume they advised working up to a 3-5 rep max so as to keep the volume up.
I’m actually planning on using a hybrid westside program for the next 3-4 weeks. I love the 10x3 method so here is what i will do.
Day 1
ME bench- 1-5RM
A1) pullup- 10x3
A2) incline db press- 3x15
A3) tate presses- 3x10
bar curls- 3-4x5
Day 2
ME pulls- 1-5RM(CSR, pullups, seated row, ect)
A1) bench press- 10x3
A2) seated row- 3x15
A3) db curls- 3x10
JM presses- 3-4x5
I dont feel the the speed work helps me that much right now as i dont think i’m strong enough. So when i feel my sticking point start to be off my chest i will add in speed work again. But right now my main goal is size and strenght.