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WS4SB III Questions


#1

Last week I worked up to a 4 rep max at 185, should I increase the weight to 190 this week or should I stay at 185 and shoot for 5 reps.


#2

I would go for 5 reps at 190. I'd probably just keep increasing until I hit <= 3 reps (maybe < 3, depends how good I'm feeling about it).

However, I'm not familiar with the program in question, or their guidelines for such occurrences.


#3

Try to go heavier, even by "only" five pounds.


#4

ill go for 190 at 4. ive been doing westside for about 3 months now.

3 weeks ago i hit 250x4 the next week i did 255x4 then last week i did 260x3 so this week im shooting for 260x4


#5

u could also switch to wieghted dips, heavy decline bench...etc. switch up the exercise if u stop progressing for a couple weeks


#6

also the bills blow go dolphins!! :smiley:


#7

Where did you find this program? And is it a good strength building routine for any sized guys? Or just skinny???


#8

heres where i found it first.. http://www.tmuscle.com/free_online_article/sports_body_training_performance/westside_for_skinny_bastards

Its a very solid strength routine. i went from doing 235x4 to 260x3 on the bench, i didnt squat and deadlift regularly before but im at 280x7 on DLs and 245x9 on squat and improving every week. i really recommend this program, simple exercises and he offers a huge variety to chose from. its for any sized guy im a former fatty.


#9

thanks alot, i need to build strength although i would like to become a former fat boy first. still a little big to classify myself as "former"
after searching i found version III, although i dont know where i could do box jumps in my gym. thats my only problem with that. does anyone know of any other exercises i could do in place of the box jumps?


#10

Last time for my max effort flat bench I got 195x3, the week before that I got 190x4. Should I consider switching my max effort lift today to incline bench or should I shoot for 200x3 on flat bench.


#11

How long have you been doing flat bench press? I'd try and get 4 reps with 195; if failing, i'd change exercise.


#12

Yesterday was my 4th week of flat bench, so yesterday I put on 200 and did 4 reps. I'm wondering if next week I should switch the lift or keep trying to make progress with the flat bench.


#13

It doesnt have to just box jumps, it can be any type of jumping training. Examples: Pick a mark to shoot for with your hand on the wall and do jumps gradually try to hit a higher spot. Straight leg jumps onto a bench, when this gets easy add hight to it. Jump squats is another do 20-30% of your 1 rm in the squat and do jumps with it. Bulgarian split squat jumps - same as jump squats but split squat version. Hope this helps.


#14

I'd say to keep flat bench as long as you make gains: just add 5lbs each week, and when you fail two weeks in a row to get 4 reps, then switch to incline.
Rule of thumb: milk everything out of an exercise (or a program) before changing anything.