Edawg
04-21-2006, 12:16 PM
In your past article "Powerlifting Westside Style" one part of the article said this:
For the speed bench press day you will be using 60% of your one rep max for 8 sets of 3 reps. These reps are done as fast as possible while keeping your form perfect and using a close grip. Rest periods should be between 40-60 seconds.
For the squat speed day you will be using 50% of your max squat for 10 sets of 2 reps. The week after that you increase your speed squats to 55% of your one rep max and on the third week you will use 60% of your one rep max. On week four you would go back to 50% of your 1-RM and continue to wave your weights like that. Rest periods should be between 40-60 seconds between each speed set. After your speed squats do deadlifts for 6 singles of 60% of your max deadlift with a 20 second rest period.
What is meant by "wave your weights" ? In other words, at week four you stated you can go back to 50% of your 1 RM and continue to wave your weights. I'm not sure what this meant. Can I keep going at week 4 past 60% 1 RM or go back to 50% 1RM and just keep staying at that weight or percentage or keep going (i.e, 60% 1 RM for week 4, 65% 1 RM for week 5, 70% 1 RM week 6 and keep going or what. I'm looking forward to hearing your suggestion. Thanks. This is a GOOD routine.
For the speed bench press day you will be using 60% of your one rep max for 8 sets of 3 reps. These reps are done as fast as possible while keeping your form perfect and using a close grip. Rest periods should be between 40-60 seconds.
For the squat speed day you will be using 50% of your max squat for 10 sets of 2 reps. The week after that you increase your speed squats to 55% of your one rep max and on the third week you will use 60% of your one rep max. On week four you would go back to 50% of your 1-RM and continue to wave your weights like that. Rest periods should be between 40-60 seconds between each speed set. After your speed squats do deadlifts for 6 singles of 60% of your max deadlift with a 20 second rest period.
What is meant by "wave your weights" ? In other words, at week four you stated you can go back to 50% of your 1 RM and continue to wave your weights. I'm not sure what this meant. Can I keep going at week 4 past 60% 1 RM or go back to 50% 1RM and just keep staying at that weight or percentage or keep going (i.e, 60% 1 RM for week 4, 65% 1 RM for week 5, 70% 1 RM week 6 and keep going or what. I'm looking forward to hearing your suggestion. Thanks. This is a GOOD routine.