When trying to up your max.. do you like doing heavy triples.. sets of 5.. how many sets how much you increase? Or basically what program you like?
I recognize that we are all different but I always trained exactly like I was in a meet. I did three attempts. My last single I would always try to at minimum add 5 lbs. I practiced speed using compensatory acceleration training on my lighter warm-up sets. My 1st heavy weight would always be my opener (585),2nd was my last max and 3rd would be a PR. My best was 800. So I took a huge jump from the 1st attempt to 2nd.
I never got to use the Westside stuff in my own training but when I was a strength coach I used to to train all of my athletes with it. We stayed at 100% year round. Not a bad program.
Here is an example
Warm
135 x 5 x 2 each one deadstop singles
225 x 3 deadstop singles
315 x 1
405 x 1
495 x 1
Work sets
585 x 1
735 x 1 Last weeks max
740 x 1 new PR
Accessory work - 3 sets of 5 reps arched back GM's (usually around 500 - 600 lbs) Great for lockout on sumo.
This shows how we are, as you said "Different". There's no way I would attack a sticking point this way. Truthfully, it's everything I would never do.
Your PR is about 100 lbs over mine and God I hope your not in the 220's. lol So I say this with all due respect. You don't get to those numbers by not knowing your body. For me, the only thing singles made bigger was my ego, even triples were off limits until 3 weeks out.
When I first read your post I was wondering how this could work. I have been in this for a long time and an open mind is a must. The man that knows everything knows nothing. So I thought about it; any chance this has more to do with your CNS and less to do with the actual strength?
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