View Full Version : Working up to a 1RM, ME day?

Kinsell

04-01-2010, 08:45 AM

I've been using Jim Wendler's 5/3/1 and I plan on switching things over to his 3 days a week westside template. I'll be putting my SQ and DL on the same day and rotating exercises. My question is when working up to a max effort on ME day how many sets do you use to get there? I know that I'm supposed to have at least 3 lifts at or above 90%. So does that mean everything below 90% is considered a warmup?

AdamBAG

04-01-2010, 09:14 AM

That's totally up to you. If you are a stronger guy then you may need more sets to get up to 90%. Just make sure that you are feeling good and warmed up before you take your heavier sets.

Tom Mutaffis

04-01-2010, 10:28 AM

I've been using Jim Wendler's 5/3/1 and I plan on switching things over to his 3 days a week westside template. I'll be putting my SQ and DL on the same day and rotating exercises. My question is when working up to a max effort on ME day how many sets do you use to get there? I know that I'm supposed to have at least 3 lifts at or above 90%. So does that mean everything below 90% is considered a warmup?

Here is an article that I wrote which includes a section on warming up for max-effort lifts:

http://www.wannabebig.com/training/powerlifting-and-functional-strength-for-athletics/so-you-want-to-hit-a-pr/

Travis Bell

04-01-2010, 10:37 AM

The answer to your question is yes, your sets under 90% would be considered warm up, however necessary

achilles89

04-02-2010, 08:20 AM

From Tom Mutaffis link working up to a 300 lbs PR

Movement Specific Warm-up & Work Sets: (using Bench Press as an example)

* Empty Bar (45 lbs) x 10 x 2 sets

* 95 lbs x 10

* 135 lbs x 7

* 185 lbs x 5

* 225 lbs x 2

* 255 lbs x 2 **

* 275 lbs x 1

* 300 lbs x 1- PR!

Attempt 305-315 lbs assuming clean lift @ 300 lbs.

I'm new to Westside myself but I think (and correct me if I'm wrong) - you do not do high reps to wear you out, your work up to prepare your CNS for the 90%+ attempts in bold.

MarcusWild

04-02-2010, 12:28 PM

I did read where anything over 70% counts in your volume calculation. Your volume should be 50% of your DE day volume. There was a time when mine were about equal and my training sucked. I got it back into alignment and it made a huge difference.

AdamBAG

04-02-2010, 12:58 PM

Honestly, I do triples until the next weight will be too heavy for a triple. Then I do singles. I stop when I either barely make a weight or when I miss. Then often times I'll do a downset of 90% of whatever the last weight I made was. Try to hit 3-5 reps.

You need to do enough reps to get warmed up. If you need to do more reps than singles to do this do it. You can't train and compete if you are hurt.

Travis Bell

04-02-2010, 01:22 PM

With my best raw bench at 540, I start doing singles at 365. No point in wasting energy

vdizenzo

04-02-2010, 02:55 PM

If you are already warm and feel good you can take almost all singles. If you are cold do your first set for 10, second, for 5, then a few sets of 3, then take it to 1. It's not rocket science.

Keith

04-02-2010, 02:57 PM

If you are already warm and feel good you can take almost all singles. If you are cold do your first set for 10, second, for 5, then a few sets of 3, then take it to 1. It's not rocket science.

:withstupi:

Exactly what I do.

I did read where anything over 70% counts in your volume calculation. Your volume should be 50% of your DE day volume. There was a time when mine were about equal and my training sucked. I got it back into alignment and it made a huge difference.

Where did you read that Marcus? I'm trying to do the math in my head on that one for, say an 800 lb bencher, and I'm getting lost. It doesn't make much sense as I'm understanding it the stronger an individual gets.

Are you talking sets or total repititions done? That almost makes more sense the way I'm understanding you.

jbrin0tk

04-02-2010, 07:11 PM

I think he's talking in terms of total repetitions. So if you have 24 reps on a standard DE day, you would have around 12, give or take a couple, with 3 or more being at or above 90%.

You could also look at it in terms of total weight lifted:

for a 500lbs. bencher's DE day

8 x 3 (or 24 reps) @ 50% = 6,000lbs.

ME day

not counting sets below 50%

315 x 3 = 945

365 x 3 = 1,095

405 x 1 = 405

455 x 1 = 455

475 x 1 = 475

505 PR x 1 = 505

Which equals out to 3,030lbs. or roughly half of the DE day's volume in terms of total weight, and is a little less than half of the DE day's total reps.

Obviously a bit crude and not absolute due to the variables, but I think this would apply just as well as total repetitions.

Kinsell

04-02-2010, 07:40 PM

Thanks guys. This makes sense. On my bench day I just started with 5 reps, then triples and then singles until I didn't think that I'd get it with a heavier weight. When I add up the volume of my ME day it is almost exactly 50% of what I plan on using on my DE day.

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