The Five Biggest Contradictions in Fitness
Latest Article

The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 12 of 12
  1. #1
    Senior Member deeder's Avatar
    Join Date
    Oct 2005
    Location
    Canada
    Posts
    2,258

    Westside ME days

    I'm a little confused about max effort days in the Westside template. I know it's pretty ****ing straight-forward.. Should I be testing my max or just working damn close to it?

    ie:
    Last night I worked up to 275lbs bench press and did 4 singles with it. I think I would have been good for a single at 285-290.

    Should I be trying for that single at 285-290 then stripping a few pounds after to do some sets? I know I'm not supposed to be just 'testing' my max, but I don't know exactly what I should be doing either I guess my question is, where is the balance between testing a max and actually getting some work done?
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Banned
    Join Date
    Jan 2007
    Location
    University at Albany
    Posts
    2,514
    Max Effort means exactly that. Give 100% effort. You need to take as heavy a weight as possible, missing a lot, so you can learn to gauge when you're truly "done". You should work up as heavy as possible until you fail. This is the only way you'll learn when to quit before you fail. You're too young and too new to lifting to worry about over-training. When you fail, you're done. Mve on to the next exercise. No strip sets. This isn't bodybuilding.

    This is how i would've worked up:
    bar
    95x10
    135x5
    185x3
    205x3
    225x1
    245x1
    275x1
    285x1
    295x?

    That's plenty of work.
    Last edited by RhodeHouse; 11-08-2007 at 12:19 PM.

  4. #3
    SFW! drew's Avatar
    Join Date
    May 2003
    Location
    CT
    Posts
    8,128
    Work up and do around 3 lifts at 90% or more. That could mean 3 lifts at 90% or 90% 95% 101%.

    You should try for a PR every time you lift.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:520 Deadlift:510 Total: 1605@220

  5. #4
    Senior Member deeder's Avatar
    Join Date
    Oct 2005
    Location
    Canada
    Posts
    2,258
    Thanks for the quick responses guys. I'll try something like you outlined next week Rhodes.
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  6. #5
    Who me? Chubrock's Avatar
    Join Date
    Jan 2004
    Posts
    9,633
    Quote Originally Posted by RhodeHouse View Post
    This is how i would've worked up:
    bar
    95x10
    135x5
    185x3
    205x3
    225x1
    245x1
    275x1
    285x1
    295x?

    That's plenty of work.

    That's almost my exact progression. Of course the Mayor of Rhodestown has spoken but I figured I'd "second" his motion.

    Fuck, fight, or hold the light.

  7. #6
    Senior Member KevinStarke's Avatar
    Join Date
    Jun 2005
    Location
    Burlington, VT
    Posts
    7,501
    Every ME bench day I go for a PR on whatever board im using. So far i've managed to hit one every week save for one week when my shoulder was in pain. Keep pushing yourself to the max and working from there.

  8. #7
    Senior Member
    Join Date
    Aug 2005
    Location
    Rhode Island
    Posts
    12,254
    id do the exact same thing rhodes posted.
    2000 or bust

  9. #8
    Banned
    Join Date
    Dec 2005
    Location
    Toronto, Ontario
    Posts
    4,548
    So you guys don't work on your 3-5 RMs?

  10. #9
    Senior Member Sidior's Avatar
    Join Date
    Jan 2005
    Location
    Ottawa, Ontario
    Posts
    5,034
    Quote Originally Posted by RedSpikeyThing View Post
    So you guys don't work on your 3-5 RMs?
    If you feel good go for a 1RM. Save the 3 and 5 RMs for when you feel beat up.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  11. #10
    Senior Member BFGUITAR's Avatar
    Join Date
    Aug 2006
    Posts
    3,620
    I love ME days
    I failed on a 192.5 bench yesterday, but hell I could barely bench 160 a month ago!

  12. #11
    Banned
    Join Date
    Jan 2007
    Location
    University at Albany
    Posts
    2,514
    Quote Originally Posted by RedSpikeyThing View Post
    So you guys don't work on your 3-5 RMs?
    PL is all about 1 rep. "Anything worth lifting, is worth lifting only once." -Vincent Dizenzo

  13. #12
    As I Am Paul Stagg's Avatar
    Join Date
    Dec 2000
    Location
    Baltimore, MD, USA
    Posts
    8,669
    What I found for me was to work up to a heavyish 3, then my singles were all over 90%, and I'd do as many as I could.

    So let's say my 3 board is 385.

    I'd do 315 for a triple, then 335 for a triple, then 355 for a single, 375 for a single, then go for a 5 pound PR of 390. If I smoked it, I would do another. If I didn't smoke it or missed it, that's it. Usually, the 4th lift (lets say at 395) was it, unless again I smoked it.

    I also had success just working up until I missed. I think it all depends on what works better for you.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

Similar Threads

  1. Westside 'Til You Die!
    By silles in forum Powerlifting and Strength Training
    Replies: 10
    Last Post: 12-20-2007, 05:49 AM
  2. Replies: 6
    Last Post: 08-14-2006, 11:34 AM
  3. quick easy westside question
    By biggimp in forum Powerlifting and Strength Training
    Replies: 3
    Last Post: 05-16-2006, 03:34 PM
  4. HST principles for Westside assistance work
    By nightop in forum Bodybuilding & Weight Training
    Replies: 12
    Last Post: 08-14-2002, 11:50 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •