ME exercise rotation

[the koala]

the numbers i put up are not worth mentioning (bench 85kgs, squat 120kgs, deadlift 147,5kgs), i'm in my 12th week of westside training, after my first 9 weeks i lost 15pounds on average on both bench and squat, which i blame on overtraining and not implementing the westside principles correctly (fooling around with bands although i'm nowhere near a level where i should use them)

today was my third week of ME box squatting slightly below parallel
last week i made personal best with 122,5kgs, today i was shooting for 125, got a few centimetres off the box and was stuck

looked like this:
warm up with bar only
50kgs*5reps
70kgs*5reps
90kgs*5reps
100kgs*5reps (had a very hard time on the last 2 reps, maybe i put too much effort in here)
110kgs*1rep
120kgs*1rep
125kgs*failed
125kgs*failed again

are my jumps in weight too big?

since i consider myself a beginner in the deepest sense i guess that a 3 week rotation for the ME exercise is appropriate, but why then couldn't i get up the 125 today...
also this week i finished a 3 week rotation of incline bench press, where i couldn't really increase the weight at all during the 3 weeks...

after my first 9 weeks i really cut down on volume and left out bands completely

what am i doing wrong?

should i rotate ME exercises every week?


thanks in advance

 

[jcp2]

I have a hard time figuring out the kilos into lbs. But you may be overfatiquing yourself. I personally would not struggle through sets of five while trying to find a one rep max. I would work up with sets of three, when they start to get tough, switch to singles, or stay with three's and find your three rep max. Since you are so new, maybe work up to a good three rep max week one, than week two work up to a point where you miss your a three rep max on the third rep, and then on week three try and work up to a real one rep max, and switch exercises every three weeks. I am no expert on westside but that is probably how i would approach it if i were you, that is kind of how i do it if i introduce a new exercise.

 

[wnt2bBeast]

I have a hard time figuring out the kilos into lbs. But you may be overfatiquing yourself. I personally would not struggle through sets of five while trying to find a one rep max. I would work up with sets of three, when they start to get tough, switch to singles, or stay with three's and find your three rep max. Since you are so new, maybe work up to a good three rep max week one, than week two work up to a point where you miss your a three rep max on the third rep, and then on week three try and work up to a real one rep max, and switch exercises every three weeks. I am no expert on westside but that is probably how i would approach it if i were you, that is kind of how i do it if i introduce a new exercise.

wow you do have a brain afterall lol
good suggestion
my thought would be to use dave tate's 9 week basic training routine..follow it to a ..the only modification i would make is on GM's do not do a one rep max stick with a 3RM or a heavy double..after 9 weeks take a weight and evaluate where it is you need work and use that routine as your template to design a new training cycle..

bands/chains are a great way to increase your lifts but i really think one needs to progress with straight weights first before getting to advanced..form needs to be perfect otherwise the bands will pull you all over and then once you take them off youll still have the same bad form..use them sparingly in the beginning before running through all sorts of abnd phases..heres the linkto that routine
http://www.elitefitnesssystems.com/documents/9week-training-program.htm

 

[pwrlftrscott]

I have a hard time figuring out the kilos into lbs. But you may be overfatiquing yourself. I personally would not struggle through sets of five while trying to find a one rep max. I would work up with sets of three, when they start to get tough, switch to singles, or stay with three's and find your three rep max. Since you are so new, maybe work up to a good three rep max week one, than week two work up to a point where you miss your a three rep max on the third rep, and then on week three try and work up to a real one rep max, and switch exercises every three weeks. I am no expert on westside but that is probably how i would approach it if i were you, that is kind of how i do it if i introduce a new exercise.

a kilo is 2.2lbs, here is a link www.deepsquatter.com/strength/meetsheet3.htm

 

[jcp2]

a kilo is 2.2lbs, here is a link www.deepsquatter.com/strength/meetsheet3.htm

I know that, lol, i meant in posts i have a hard time looking at kilos and quckly converting it.

 

[pwrlftrscott]

I know that, lol, i meant in posts i have a hard time looking at kilos and quckly converting it.

i hate meets that use kilo's, i used to train/ go to meets with a guy who had a shirt with a kilo chart on it, we made him wear it to every meet, and when we went to give out attempts we took him and looked on his shirt LOL. i figured you knew how to convert it into lbs, most p/l' ers are good at math, when it comes to converting kilo's to lbs, and adding in multiples of 45's

 

[blut wump]

I can convert kg to lbs pretty quickly if I just double and add 10% which is the same as multiplying by 2.2. The best way though is just to think in Kgs or pounds as the need fits.

 

[spritcha]

2 much! Why do all that if you are after a single? I rotate my me exercise every week, some every 2nd.