Some background on myself: I’ve been lifting for a little over a year. Did starting strength for the first ~8 months, and then switched to the texas method. Six weeks ago I started a westside type program, using the usual 2 ME days and 2 DE days. I stuck with the progam as outlined in Date Tate’s articles, figuring it would be best to get a feel for things before doing too much personalization.
Reading peoples logs, the most common change I see is to change the DE days to some sort of RE work, 5x5 or whatnot.
Personally I always come away from my ME days feeling like I didn’t do much of anything, and my DE days tend to be great workouts. My thought then is to change my ME days into RE (5x5), and keep the DE days the same. I almost always do a couple heavy singles (~90%) after my DE work anyway, so I dont’t know if I would miss the ME day that much.
Thoughts?
FYI My only goal is increased strength, any size gain is an added bonus. My max lifts in the big three are 5-10% under the 500,400,300 level.
I find it a little hard to believe that after a ME day that you feel as though you didn’t do much. What percentages of your max are you using? How many sets of singles at that weight? Do you do accessory as well?
If you are looking for something that is more volume try a Sheiko program. I believe Al Caslow has one modified to include some DE type work over at SOS.
What do you do on an ME day? I find it hard to believe you are pushing yourself if you feel like you are doing too little. That and you hit singles at +90% on DE day, too.
It sounds like you’re not setting up your ME days effectively.
try doing the ME day from ws4sb
I should have said that differently. I don’t feel like my ME days are super easy, I just don’t think I do enough heavy reps.
typical ME upper day:
main movement to a 1 or 2RM (flat bench, close grip, etc.) once I fail, I drop the weight maybe 15% and do 2 or 3 singles or doubles
supplemental: usually skull crushers or JM press, 4x4 or 6x8
accessory: some sort of rows, 3x8 or 2x 12
some type of shoulder work
The main movement typically adds up to 5 or 6 heavy reps at most. I could add a more heavy sets after the main movement, but if I need that much volume, would I be better of just doing a 5x5 for the main lift? thats what I was asking.
I’m probably overthinking, and I probably need to just shut up and go squat :), but thanks for the input
[quote]lit-tle-bear wrote:
The main movement typically adds up to 5 or 6 heavy reps at most. I could add a more heavy sets after the main movement, but if I need that much volume, would I be better of just doing a 5x5 for the main lift? thats what I was asking.
[/quote]
You’re not necessarily better doing a 5x5. If 5 or 6 reps isn’t enough, try and do a few more reps. Maybe even bump up the volume on your warm up and working up weights.
I don’t really know what to tell you. There’s success to be had with ME days. You just have to push yourself. Remember it’s MAXIMUM EFFORT.
Then again, if you really feel this isn’t working for you, you probably won’t have faith in the program anyway and you should change. You gotta believe in your workouts.