PDA

View Full Version : another westside question



steve22
01-15-2006, 07:15 PM
approx what % of the 1RM should be done on max effort days and dynamic days?

drew
01-15-2006, 07:46 PM
On max effort days, for 1 RM, you will satr with the bar, do a couple sets of 5, move up to 95, do a set of 3 or 5, move up to 135, do a set of 3, keep progressing until 3 reps is hard to get, then increase thwe weight about 20 lbs and do 1 rep and keep going until you get a max.

On dynamic days for squat, I wave either 3 weeks using 50, 55, 60% or 4 weeks using 50, 55, 60, 65% of my 1RM. For bench I use a flat 50% of my 1RM.

Sensei
01-15-2006, 07:46 PM
A max effort day is just that - a max effort on a single, double, or triple. DE days are usually somewhere in the 50-70% range depending on your experience.

drew
01-15-2006, 07:46 PM
And if you have no clue what your 1RM is on the Big 3, I think you should try a different program first.

steve22
01-15-2006, 07:51 PM
thx for the replies and i do no my 1RM on the big 3. that wasnt my question drew. thanks again for the answers

SW
01-15-2006, 08:37 PM
Find yourself a max, then do it. Westside rules. Don't estimate one either, that's worthless.

tize
01-27-2006, 08:22 AM
for speed squat i do 55-60-65%

bench 3 weeks, 45-50-55% then 1 week of RE

deadlift 60-65-70%