Beginner WSB Questions (again)

[MT375]

Have some more questions, just did my ME Upper for the day, I did the following:

Bench Press Lockouts
- Started at 3 reps, then dropped to 1 after I failed on 3rd, continued to failure on 1

Skull Crushers
- 6 sets 10 reps

Push Downs
- 3 sets 10 reps

Seated Military Press in Power Rack
- 3 sets 15 reps

First question, how hard is the accessory work supposed to be? Im used to doing every single work set to failure in DC method, so for skull crushers, is the same weight used on all 6 sets? Is it supposed to be a weight that you get all 60 reps total with? Or is failure expected with this? I guess that question applies to all exercises listed there.

Next question, Im following the basic plan right out of the 9 Week Basic Training Program. I noticed no where in there does he list deadlifts? Can I put them in somewhere? do they need to be rotated as well? DE and ME days for this as well?

Last question(at least for now haha) and I'm going to copy this part right out of the article:

"Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max"

Now does that mean you are doing Squats AND Good mornings? or you are doing good mornings as the one and only main move on your ME lower day? Basically I guess I'm asking is there one "main move" or two each time?

 

[spatts]

If you go to the Westside training sticky, you will see about 5 different beginner programs. That 9 weeker is designed for someone that's totally new to weightlifting and needs to learn form and build up conditioning. I would move on to one of the others if you're familiar with the program.

I don't squat, deadlift, or bench in the gym. Just in comps. So it doesn't surprise me that deadlifts aren't on there. You will probably see deadlift partials/variations with the other sample programs though.

Max Effort squat day does not always mean you're squatting. This was very hard for ThePoject to grasp. It means you're training to better your squat and deadlift, and sometimes the best way to improve your squat and deadlift is not by squatting and deadlifting.

...it's just crazy enough to work.

 

[gretak911]

From Dave Tate's seminar video he talks about working the muscle with accessory lifts, I think he says something like "you don't want to go to failure on your accessory lifts, just stimulate the muscle".

For deadlifts I am going to rotate box squats, good mornings and deadlifts for my ME days. I'm always going to do box squats on my DE days. I have done them on DE days but I really didn't feel like the explosiveness transfered into any real gains on my deadlift so I just go heavy with them every third ME Lower day.

From that program, Goodmornings are the only squat type exercise used to max out with on that particular ME day I think.

Remember that everyone is different. Right now I am still working on my box squat form so I'm doing sets of 5 even on ME day. I'll probably drop down to 3 next week then 1rep maxes the next time they enter my rotation.

I'm also taking 2 days off between ME squat/deadlift and ME Bench and two days off between DE Squat/deadlift and DE Bench becasue I'm doing a little more accessory lifts on each day.

Also remember that everything I've posted is my opininon and I have been known to be wrong on occasion. Good luck.