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AJ_H
07-03-2008, 04:08 PM
These are in percentages. Let me know what your thoughts are on this/whether there's room for improvement on the percentages and reps:

Bar x 10
35% x 10
50 x 8
60 x 5 (belt on loose)
75 x 3 (belt done up a notch)
90 x 1 (belt on tightest)
100 x 1 (340 lb...not as deep as I should have gone though...belt on tightest)

I read somewhere that your not supposed to max out on ME days?? Only when doing competitions or if you don't do competitions that often, every 8 weeks or so. Is this true?

Klotz
07-03-2008, 04:48 PM
How often you max out is a matter of preference.

AJ_H
07-03-2008, 04:59 PM
So I would prefer to max out every time I do an ME...is that alright?

TheSeeker
07-03-2008, 05:57 PM
If you're doing a westside program, you're supposed to max out in a weekly basis: http://westside-barbell.com/Articles%20Top%20Ten/PDF.Files/04PDF/Training%20Methods%20Part-2.pdf

It's followed by a speed day 72 hours later. The whole point of ME is to max out. Where did you pick up that info?

Isaac Wilkins
07-03-2008, 06:08 PM
The point of a ME day can be to strain or to set a PR for a single or a rep range on an exercise. That doesn't always mean a full max out.

For example, if I hadn't used Close-grip Incline Bench as a ME exercise for a while, but had gained appreciable overall pressing strength since the last time it could look like this:

Old PR = 335x1

First ME day back:

135x10
185x5
225x5
275x3 (~80%)
305x1 (~90%)
325x1 (~97%)
335x1 (old PR, easy)
355x1 (~105%)
365x1 (~110%, reasonably tough)

I might be able to crank out a 370 or 375 but I'll take a 10% increase in PR and call it a day. Next week I'll try to beat it.

Isaac Wilkins
07-03-2008, 06:10 PM
Bottom line, stop thinking of things so strictly.

It's a principal. Westside (which, by the way, you're not doing "Westside training" unless you're training at Westside Barbell) is merely a semi-structured collection of principals. It's being changed constantly, like all great training programs.

TheSeeker
07-03-2008, 06:19 PM
Borris, you can be my guru and I'll pay you a million dollars for it. lol.

Isaac Wilkins
07-03-2008, 06:23 PM
lol. You don't need a guru. Just an open mind and some time under the bar.

AJ_H
07-04-2008, 05:40 AM
The point of a ME day can be to strain or to set a PR for a single or a rep range on an exercise. That doesn't always mean a full max out.

For example, if I hadn't used Close-grip Incline Bench as a ME exercise for a while, but had gained appreciable overall pressing strength since the last time it could look like this:

Old PR = 335x1

First ME day back:

135x10
185x5
225x5
275x3 (~80%)
305x1 (~90%)
325x1 (~97%)
335x1 (old PR, easy)
355x1 (~105%)
365x1 (~110%, reasonably tough)

I might be able to crank out a 370 or 375 but I'll take a 10% increase in PR and call it a day. Next week I'll try to beat it.

hey thanks for all this, but I think 365 would be more than reasonably tough for me! I'm gonna do the same routine again but go down the full depth next time, then I'll have a bash at this routine and if I succeed my squat will go up a ****load, thanks! Either way I reckon I'll be able to get 355.

Isaac Wilkins
07-06-2008, 08:37 AM
hey thanks for all this, but I think 365 would be more than reasonably tough for me! I'm gonna do the same routine again but go down the full depth next time, then I'll have a bash at this routine and if I succeed my squat will go up a ****load, thanks! Either way I reckon I'll be able to get 355.

I was pulling numbers out of the air, that's why I used the example of Close-grip Incline Bench. The numbers were not meant to be a guide specific to your squatting.

Jonah
07-06-2008, 12:48 PM
lol. You don't need a guru. Just an open mind and some time under the bar.

Or a bullet in the head.

AJ_H
07-06-2008, 01:04 PM
hey hate to be a pain but anymore advice on maxing out would be much appreciated, thank you

Jonah
07-06-2008, 02:40 PM
hey hate to be a pain but anymore advice on maxing out would be much appreciated, thank you

What you've got should be pretty good to start with.
If you're looking to take a max every week with a straight bar squat you're going to get stuck in a rut fast. Work up to it, then take a max.

AJ_H
07-06-2008, 03:12 PM
What you've got should be pretty good to start with.
If you're looking to take a max every week with a straight bar squat you're going to get stuck in a rut fast. Work up to it, then take a max.

Ok cheers, thats the reason I was asking to stop myself from possibly overtraining.