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Non-Westside routines

retrofish Posts: 118 Joined: 2005/06/20	2007/05/18, 06:28 PM I've been doing different Westside type routines for a while now, the most recent being based off of DeFranco's WSB program. I would like to try something new and was wondering if anyone had some suggestions. My goal is to improve my strength in the 3 power lifts. Explanations/links would be appreciated.
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/05/19, 07:48 PM http://www.deepsquatter.com/strength/archives/manrodt7.htm i'm doing the workout posted there....its in the ed conan style...higher reps...but it is fun and challanging. But you need to know your maxes. -------------- \"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\" You have to learn to follow, before you can lead.
danny_tuff Posts: 85 Joined: 2006/11/12	2007/05/19, 08:12 PM just wondering how you found defrancos ws program. I am starting that routine as soon as i get over stupid glandular fever! What did you like/ dislike??? -------------- OBSESSION is a word the lazy use to describe the DEDICATED
retrofish Posts: 118 Joined: 2005/06/20	2007/05/19, 09:22 PM I liked the setup of DeFrancos program although at times I'm not sure how well I gained from it. Give it a shot, and see how well it works for you. Andrew- Do you calculate that % from a target max, or just use your current one rep max? It seems a little weird to just work up to your current max. I might give something like this a shot though, I've just been doing 2 workouts a week doing whole body stuff since I've been working a lot lately. Anyone else have any suggestions?
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/05/20, 11:09 AM I use my 1 rep max.. -------------- \"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\" You have to learn to follow, before you can lead.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/05/20, 06:03 PM Most routines will use your 1 rep max. Especially at an advanced level, there will not be that much of an increase in max for it to make that much of a difference. -------------- Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/05/20, 08:52 PM I did do a workout..where you added 15lbs to your already max..at the end by the time you got done with the percents you should be benching your old max by 3 reps...didn't work for me though. -------------- \"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\" You have to learn to follow, before you can lead.
danny_tuff Posts: 85 Joined: 2006/11/12	2007/05/21, 03:45 AM i read that too. Have no idea what site it was but i think it was a specialist bench or squat i think. I think the benching old max 3 times was if you hadnt followed a specialist program or werent very experienced which is prob why didnt work for you -------------- OBSESSION is a word the lazy use to describe the DEDICATED
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/05/21, 12:25 PM Exactly. Except in an untrained individual, you're ending max won't be that drastically different. If it does end up working that well, then great, but isn't a reliable way to predict the off chance this will happen, so stick with your current max. -------------- Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
retrofish Posts: 118 Joined: 2005/06/20	2007/05/23, 07:31 PM Ah yeah. I didn't really communicate that well. I understand that it used a % of max I just thought there would be some mention of how to attempt a lift higher than your current max. A decent amount of programs I've looked at mention working up to some % greater than 100 for example. If I did something like this would you recommend I work up to a new 1 rep max in the weeks following the program?
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/05/23, 09:57 PM Depends how you feel. If you think you've got it in you, then take a week deload/off, and then give it a shot. -------------- Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk