View Full Version : Westside ME Progression/Reps

04-20-2003, 01:31 PM
The best part about westside is the maxing every week, I love it. I have a question about Max effort progression, though. YOu are supposed to do sets of 3, until you can no longer do them. Well, I get to a point where I can strain and struggle to get 265X3 on the GM's, but then I don't have ANYTHING left for anymore sets. Would it still be just as, if not more effective to maybe only do sets of 3 up to 225, then drop down to only one rep, when three would still be possible?

04-20-2003, 02:52 PM
Yes, that I exactly what I do. I go until I feel as if 3 could still be possible, but want to max with 1 rep. So I change to 1 rep per set and continue. Sometimes I just to the first two sets at 3 reps then the rest at 1 rep regardless of how I feel.

04-20-2003, 03:04 PM
I usually dont do 3 very hard reps
I put all of my focus onto the signle rep since thats what a meet is like.

Chris Rodgers
04-20-2003, 07:05 PM
The only time I go real heavy on the threes is if my goal for that session is a max set of threes. Otherwise use your warmups for what they are, to warmup. They should not take too much out of you.

Paul Stagg
04-23-2003, 08:02 AM
Ditto. My 3's are hard, but not typically 3RMs.

On the elitefts q+a and in Wendler's beginners mistakes article, they are talking about giving guidance on ME lifts. I'm interpreting what they have been saying as doing your 1RM ME work with 3 attempts over 90%.

So if your GM 1RM is 300, you might do 1 attempt at 270 or 275, then one to break your PR (305), then one to go for broke (315, 325). Something like that, anyway.