T Nation

De-Load and Rotating Exercises


#1

I am following Westside For Skinny Bastards III and am on my 3rd week. Today was my 3rd week of Max Effort Upper Body and I struggled on my lift a little but I managed to get another PR. I am wondering if I need a de-load week next week or if I should change my max effort lift next week. Any suggestions?

Here is what my max effort lift numbers look like:

1st Week: Incline Dumbbell Bench Press - 40 x 5, 60 x 5, 70 x 5, 80 x 5, 85 x 5
2nd Week: Incline Dumbbell Bench Press - 40 x 5, 60 x 5m 75 x 5, 85 x 5, 90 x 2
3rd Week: Incline Dumbbell Bench Press - 50 x 3, 60 x 3, 70 x 3, 80 x 3, 90 x 3, 95 x 0

Should I de-load next week? I managed to set a new PR today by obtaining 3 reps on the 90lb dumbbells (last week I did 2 reps), however I was surprised that I couldn't even get the 95lbs up. Or should I change up the max effort exercise for next week?


#2

Please note, I was able to get new PR's every week (including this week) in all of my assistance exercises. Following my max effort lift, I did some towel pullups, cable rows, face pulls, dumbbell shrugs, and hand training...and set PR's in all of these.

Still trying to figure out if a de-load is necessary or if I just went in a little over my head with trying to lift 95lb dumbbells on my max effort lift today.


#3

You don't deload in any WS setup.. including WS4SB. That is the whole point in rotating exercises. Also, don't be so concerned with getting a PR in assistance. Focus on the main lfit. Don't train assistance to failure IMO.


#4

Matt Rhodes' take: http://www.elitefts.com/documents/getting_ready.htm