Couple Noob Westside Questions

[theNuge]

I've done lots of Google-Fu searching and searching on this log and I can't find the answer to the following question:

- In the repetition day in the WS4SB program, does working to three sets of max reps with 60 seconds rest in between mean I lift until I fail for three sets?

I also have a question for the guys who've done the WS4SB program before:

- What exercises did you rotate for the max effort days? I'm just trying to get a feel for what other people have done. I was thinking about going from regular bench press to incline bench press and from deadlift to box squat.

 

[takeahnase]

I did WS4SB. For ME Upper I did Bench, 1 Board Press, Incline Bench and Close Grip Bench. For ME Lower I did PL Squats, Close Stance ATG Squats, Deadlifts and Deadlifts off Plates. Looking back, Squat and Deadlift and Bench and Incline would have been enough probably.

For the RE day, I don't understand your question. I picked a weight and did three sets with high reps the last set being to failure.

 

[Donut62]

- In the repetition day in the WS4SB program, does working to three sets of max reps with 60 seconds rest in between mean I lift until I fail for three sets?

You can do it a couple of ways. Read this:

http://www.elitefts.com/documents/repetition_work.htm

I think most people do the second version, two sets of 12-15 reps with the last being taken to all out failure.

I also have a question for the guys who've done the WS4SB program before:

- What exercises did you rotate for the max effort days? I'm just trying to get a feel for what other people have done. I was thinking about going from regular bench press to incline bench press and from deadlift to box squat.

I'd pick three of each. Two bench variations and an overhead press, and then deadlifts/rack pulls and front and back squats.

 

[theNuge]

Thanks for responses, guys.

You can do it a couple of ways. Read this:

http://www.elitefts.com/documents/repetition_work.htm

I think most people do the second version, two sets of 12-15 reps with the last being taken to all out failure.

That's exactly what I was looking for.

I'm going to have to start reading Elite Fitness more often...