So im taking everyone’s advice and organizing my program the westside way. Ive read many of the articles over at westide and elitefts as well as the FAQs but still have a few questions.
1)Normally i take a deload every fourth week. Now that i’ll be rotating my ME exercises every 2-3 weeks, do I need to deload, or do i just rotate the exercises and keep on going heavy?
2)In regards to #1. Say my ME work this past 3 weeks was working up to a heavy single on a close grip bench. And say im going to go to floor press next. Would it be wise to use a 3rm or 5rm for ME for the next cycle, or stick with 1rm?
3)How many exercises do people usually put in a rotation before repeating?
4)Is it necessary to actually rotate accessory exercises, or can I for the most part keep them the same and change up the set/rep schemes? (These would include stuff like, tricep ext, DB rows, pullups, facepulls, pushups, etc.)
5)One thing ive been doing with ME and a 1rm, is once ive reached a 1rm make sure ive gotten at least 4 sets of 1 above 90% of this 1RM. Does anyone do anything like this with 3rms or 5rms?
6)Random question here, but i noticed my calves are my big weak link on sled pulls. What would be your #1 choice for calf exercises?
Thanks for taking the time to answer these questions.