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Thread: westside question

  1. #1
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    westside question

    In max effort day for legs and chest, is this way way to do it or am I wwrong, please help

    I do set of 135 for 10 then 185 for 10 then 225 for 8 then 275 for 5 then 280 for 5, if I'm not doing it right please tell me, thanks

  2. #2
    SchModerator ZenMonkey's Avatar
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    ... you work to a 1-3RM on ME days. And its not legs or chest. Its Squat, bench, and DL.

    Do some reading on Westside and conjugate methods. You really should if you are running a WS split
    Sarvamangalam!

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    Quote Originally Posted by ZenMonkey View Post
    ... you work to a 1-3RM on ME days. And its not legs or chest. Its Squat, bench, and DL.

    Do some reading on Westside and conjugate methods. You really should if you are running a WS split
    Yea it says work to find ur 5rm, I did read it

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    SchModerator ZenMonkey's Avatar
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    Then you evidently did not understand it. Try again. Check the WBB lifting archives. Its in there. Read it.
    Last edited by ZenMonkey; 12-03-2008 at 07:11 PM.
    Sarvamangalam!

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    For one thing, you are probably spending too much effort on your warm up lifts. They are just that- warm ups. They are important, but get loose and then drop those reps so that you can prepare your body to work up to a 1 or 3 rep max and still have a lot of energy for those attempts.

  6. #6
    Senior Member OGROK's Avatar
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    Quote Originally Posted by Al19067 View Post
    In max effort day for legs and chest, is this way way to do it or am I wwrong, please help

    I do set of 135 for 10 then 185 for 10 then 225 for 8 then 275 for 5 then 280 for 5, if I'm not doing it right please tell me, thanks
    No dude. If you are going for a 5RM, it should have looked something like this:

    135x8
    185x6
    240x4
    280x5

    Keep the reps relatively low on your warmup sets.
    Last edited by OGROK; 12-03-2008 at 08:14 PM.

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