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deeder
11-08-2007, 12:11 PM
I'm a little confused about max effort days in the Westside template. I know it's pretty ****ing straight-forward.. Should I be testing my max or just working damn close to it?

ie:
Last night I worked up to 275lbs bench press and did 4 singles with it. I think I would have been good for a single at 285-290.

Should I be trying for that single at 285-290 then stripping a few pounds after to do some sets? I know I'm not supposed to be just 'testing' my max, but I don't know exactly what I should be doing either :alcoholic: I guess my question is, where is the balance between testing a max and actually getting some work done?

RhodeHouse
11-08-2007, 12:17 PM
Max Effort means exactly that. Give 100% effort. You need to take as heavy a weight as possible, missing a lot, so you can learn to gauge when you're truly "done". You should work up as heavy as possible until you fail. This is the only way you'll learn when to quit before you fail. You're too young and too new to lifting to worry about over-training. When you fail, you're done. Mve on to the next exercise. No strip sets. This isn't bodybuilding.

This is how i would've worked up:
bar
95x10
135x5
185x3
205x3
225x1
245x1
275x1
285x1
295x?

That's plenty of work.

drew
11-08-2007, 12:18 PM
Work up and do around 3 lifts at 90% or more. That could mean 3 lifts at 90% or 90% 95% 101%.

You should try for a PR every time you lift.

deeder
11-08-2007, 12:23 PM
Thanks for the quick responses guys. I'll try something like you outlined next week Rhodes.

Chubrock
11-08-2007, 01:07 PM
This is how i would've worked up:
bar
95x10
135x5
185x3
205x3
225x1
245x1
275x1
285x1
295x?

That's plenty of work.


That's almost my exact progression. Of course the Mayor of Rhodestown has spoken but I figured I'd "second" his motion.

KevinStarke
11-08-2007, 01:32 PM
Every ME bench day I go for a PR on whatever board im using. So far i've managed to hit one every week save for one week when my shoulder was in pain. Keep pushing yourself to the max and working from there.

Stumprrp
11-08-2007, 01:34 PM
id do the exact same thing rhodes posted.

RedSpikeyThing
11-09-2007, 02:02 PM
So you guys don't work on your 3-5 RMs?

Sidior
11-09-2007, 02:41 PM
So you guys don't work on your 3-5 RMs?

If you feel good go for a 1RM. Save the 3 and 5 RMs for when you feel beat up.

BFGUITAR
11-09-2007, 06:05 PM
I love ME days :D
I failed on a 192.5 bench yesterday, but hell I could barely bench 160 a month ago!

RhodeHouse
11-09-2007, 09:54 PM
So you guys don't work on your 3-5 RMs?

PL is all about 1 rep. "Anything worth lifting, is worth lifting only once." -Vincent Dizenzo

Paul Stagg
11-10-2007, 01:01 PM
What I found for me was to work up to a heavyish 3, then my singles were all over 90%, and I'd do as many as I could.

So let's say my 3 board is 385.

I'd do 315 for a triple, then 335 for a triple, then 355 for a single, 375 for a single, then go for a 5 pound PR of 390. If I smoked it, I would do another. If I didn't smoke it or missed it, that's it. Usually, the 4th lift (lets say at 395) was it, unless again I smoked it.

I also had success just working up until I missed. I think it all depends on what works better for you.