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WS4SB: How to Progress?


#1

I've just started doing WS4SB version two (personal preference) and finished my first workout with success yesterday. I have my questions though. I've always followed a linear progression, firstly workout by workout in SL5x5 and then week by week in Max-OT, but these always had standard sets. Now WS4SB has pyramid sets and I have absolutely no experience with them, and I need assistance incrementing weight. So, I did (all weights in kg, just multiply by 2 and add 5-10 for poundage) 55*8, 60*4, 62.5*4, 35*3 with my bench press. Do I increment all weights, only the top weight or first progress with reps and then go for an increment? I think I'd only be able to do a 1RM with 67.5kg, which is the only increment I currently can do.


#2

I’m confused. If you’re talking about ME upper body day, then you just work up to a 3-5 rep max. There’s really no linear progression. I rotate exercises every 2 weeks. First week I try for a hard 3-5 rep max and then the next week I try to break a PR for that exercise. I’m not sure what you’re exactly doing.

Luke


#3

So you mean you add weight to that 3-5 rep max, correct?


#4

[quote]Lakkhamu wrote:
So you mean you add weight to that 3-5 rep max, correct?[/quote]

I’m confused as to what your doing aswell. For example if your using regular flat bench as your max effort excersize do something like this (with the weights your using I’m not sure the best increments to move up by, so its something you’ll have to figure out for yourself):

Week 1
Bar 2 x 10
30kg x 5
35kg x 5
45kg x 3
50kg x 3
55kg x 3
60kg x 3

Week 2
Bar 2 x 10
30kg x 5
35kg x 5
45kg x 3
50kg x 3
55kg x 3
60kg x 3
62.5 x 3

Depending on how often you are planning on changing your max effort excersize, you can either do one more week with the same type of progression attempting something like 65kg x 3 on your final set or you can change the excersize working up to a max set of three reps in something like incline bench press or floor press for 2 or 3 weeks just the same way as you did for the flat bench.

Hope that helps


#5

[quote]Lakkhamu wrote:
So you mean you add weight to that 3-5 rep max, correct?[/quote]

I think you are missing something. The idea of a MAX is that it is MAXIMAL EFFORT. That means you do AS MUCH AS POSSIBLE on that given day. You don’t need to fail, but if I am going for a 3 rep max then I go until I ALMOST miss the third one.

Thats the idea of westside. Max effort, switch the exercises often to prevent burnout, and continue. Best way to train IMO.

When I did WS4SB I also worked in max effort singles and doubles.

There is no linear progression, thats totally against westside principles.


#6

[quote]BigSkwatta wrote:

[quote]Lakkhamu wrote:
So you mean you add weight to that 3-5 rep max, correct?[/quote]

I think you are missing something. The idea of a MAX is that it is MAXIMAL EFFORT. That means you do AS MUCH AS POSSIBLE on that given day. You don’t need to fail, but if I am going for a 3 rep max then I go until I ALMOST miss the third one.

Thats the idea of westside. Max effort, switch the exercises often to prevent burnout, and continue. Best way to train IMO.

When I did WS4SB I also worked in max effort singles and doubles.

There is no linear progression, thats totally against westside principles.

[/quote]

Exactly what this guy said. I currently run WS4SB and I freakin’ love it. Like he said, there’s no such thing as linear progression on ANY West-Side template. It’s all “spur of the moment” type training, if you will.

Let’s say it’s ME Upper Body day. If I start off with CGBP, here’s what it looks like:

Bar - 2x10
95 lbs - 2x3
115 lbs - 1x5
135 lbs - 1x3
155 lbs - 1x3
175 lbs - 1x3
185 lbs - 1x3

On the last set, I should really struggle to get all 3 reps. That’s why it’s called a MAX EFFORT.

The next week, I’ll try and beat my previous best, so I’ll go for 190x3, or if I’m feeling ambitious, I might go for a single or a double. Hope this helps.

Luke


#7

[quote]Lakkhamu wrote:
So you mean you add weight to that 3-5 rep max, correct?[/quote]

But to answer your question, yes. You add weight to the 3-5 rep max. Let’s say you bench 225x3 one week, then the next week you might go for 230x3, or maybe 225 for more reps. It’s all about breaking PRs.

Luke