Thanks guys i got the first part… jus with the repetition lift… 1) what kind of rep range do i choose? 2) do i increase the weight from set to set?
i mean cos i could choose to max out at 5,10 or 20 reps depending on the weight obviously…?
Here’s another quote from DeFranco regarding his WSSB program that was in one of his newsletters. This should answer your question about the repetition lift.
“On your repetition upper body lift you will choose a weight that you can perform approximately 20-35 reps with on your first set. Stick with the same weight for all 3 sets. Record the total number of reps that you performed for all 3 sets. The goal is to perform more reps with the same weight the following week.”
Go to the archives, 2004, and scroll down about halfway. You’ll run right into it.