WS4SB Article

[grizz_mv]

Don't know if its been posted up before, but I know there is a few people doing this program and i've read some questions on it, i thought i'd post it up.
Joe talks about rest intervals and the number of reps on the repition day.

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

 

[grizz_mv]

instead of creating a new thread, i'll just ask it here.
Which day would be best to add power-cleans? I was thinking of doing them on the repition upperbody day, would that workout? I know it probably isn't a big deal, but i just wanted to be sure.

 

[w0cyru01]

instead of creating a new thread, i'll just ask it here.
Which day would be best to add power-cleans? I was thinking of doing them on the repition upperbody day, would that workout? I know it probably isn't a big deal, but i just wanted to be sure.

I would think lower personally.

 

[stewy37]

I'd probably do them on lower body day as a mex effort lift for a few weeks. This is one of my favorite programs. If you do a search here, there are several older threads that have some great info in them. You might find them helpful.

 

[grizz_mv]

lower body it is, i keep searching every now and then, and don't seem to come up with a whole lot.

 

[oyaji poi]

the search function here sucks ballz, so don't feel too bad. but apparently they're fixing it, should be "working" in a few weeks.

 

[gracie_barra**]

not to hijack but i also have a question; how many sets in total for max effort days? 4-5 for bench, dead, squat? thnx

 

[oyaji poi]

as many as it takes. you're chasing a new 3-5RM each week. Usually it is 4-5

 

[w0cyru01]

I changed my ME days to where I work up to 90% or so of my 3RM. Then I will do 6 or 7 sets of that.

So far I've like doing that, really feels better then before where I felt I wasn't doing enough work by building up to a 3RM.

 

[oyaji poi]

I changed my ME days to where I work up to 90% or so of my 3RM. Then I will do 6 or 7 sets of that.

So far I've like doing that, really feels better then before where I felt I wasn't doing enough work by building up to a 3RM.

I had a similar feeling. Except instead of doing a 6*3 or something, I would drop the weight, then build back up again. Like a "wave". So like 5*100....3*105....3*115...3*105...3*110...something like that. Up, then back down and work up again. Making sure to use as much speed as possible with the lighter weight, then climb back up a bit.