wsb short answer questions..for me.

[bignate73]

i have a few quickee questions if i could get some input.

1. DE upper day: speed bench (main move), supplemental move should be what type and intensity? ie a partial(board, floor) to 3RM or whatever.

2. Ok to alternate between deads and squat "helpers" on ME lower days. every other is squat or deadlift related. sometimes i do rack pulls or deads on lower ME, other times GM's and actual squats (getting form down) or even front squats.

3. DE speed bench: im using 60% of my 1RM from about 5 weeks ago, though the weight is feeling waaaaay light. ok to bump to 60% of my "percieved" new 1RM? i cant use bands too much (not jumpstretch) and i dont have chains.

4. anyone use the "timed" repetition thing to their advantage? like: dbell presses for time, etc.


i think thats all i can come up with for now. thanks for listening.

 

[Exodus]

ok......... here goes my opinion for what its worth.

on de upper....... i wouldnt go to a 3 rep max partial if i was you. i do that after my 1 rpm on me upper. i do speed ohp (thats becuase of strongman) and then i do a db tricep work. usually around 4-6 sets of 7-10 reps.


on me lower......... use some from of goodmorning 70% of the time. suppliment with a squat and deadlift variation the other part of the time.

as for speed day....... if you've been doing the same weight for a while and havent maxed (thats how you calculate your new figures). but add weight. but make sure your still doing all 3 reps within the 3 second rule. also keep close watch on your me days......... if your not progressing, then your probably using too much weight on your speed day.

X

 

[spatts]

1: We do a 3RM partial. The westside guys don't even have a regular "move #2," so take that into consideration.

2: Bingo.

3: If your speed is really great with proper form, then go up 5% and check it out. Just remember it's about speed, not weight.

4: I do timed workouts in my extra workouts, but not in the regular sessions.

 

[bignate73]

Excellent!!!

thanks guys.

i can see its open to alot of creativity when planning workouts, which is what i like about this training.

fun fun fun.

 

[spatts]

Yep.

...and if a move isn't right for you, doesn't target your weakness, it's out the window! 44" chain suspended GMs are a wasted move for me, so I do something more suited for me instead, while other training partners may need to do those. We don't all have the same workout, and even our own workouts change as our weaknesses change.

 

[Liftbig]

i have never had a set plan for my me work or secondary moves. i go by feel. on DE day i usually will do more repetition stuff. and ME day i will sometimes do a scond move for a 5rm or 3rm.

timed dumbell presses are great. ive used them before and may use them again soon. they flush your upper body with alot of blood, and help with recovery imo. start with 3 minutes.

 

[spatts]

Yeah, I mentioned that to exodus a while back too. I never plan my workouts. I have an idea of what my first move should be, and the rest is by feel and by weakness.