Question about WSFSB3 Progression

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davidjr74

0
On my last ME Upperbody day on Exercise A where you work up to a max of 3-5 reps I did this:

Incline Bench Press
45x10
95x5
135x5
155x4

On my next ME Upperbody day; what should I do?

1.) Do 155 on Incline Bench Press again and try to get at least 5 reps
2.) Go up to 160 and try to get 3-5 reps
3.) Change the exercise
 
Hey there,

My best friend has a westside barbell routine going on here:

Super informative....you can just check it out without being a member.
 
Just go heavy enough for 3-5 reps. If you feel strong enough to do 160, do 160. More reps with 155 is also a good goal. But not as good as banging out more weight with one less rep or whatever. In my opinion.

After that then you should switch.

jaim, wtf are you trying to show off in your avatar?
 
LeiYunFat said:
Just go heavy enough for 3-5 reps. If you feel strong enough to do 160, do 160. More reps with 155 is also a good goal. But not as good as banging out more weight with one less rep or whatever. In my opinion.

After that then you should switch.

jaim, wtf are you trying to show off in your avatar?
Click to expand...

Cool then; next time I'll try to Incline Bench Press 160 for 3 reps.
 
LeiYunFat said:
Just go heavy enough for 3-5 reps. If you feel strong enough to do 160, do 160. More reps with 155 is also a good goal. But not as good as banging out more weight with one less rep or whatever. In my opinion.

After that then you should switch.

jaim, wtf are you trying to show off in your avatar?
Click to expand...

Yeah! If anyone has been keeping up with my journal I got 160 for 5 reps!!

Week 1: Incline BP- 155x4
Week 2: Incline BP- 160x5

So I thing my next goal is to get 165 for 3-5 reps.
 
Yet another progression on my Incline BP ;)

Week 1: 155x4
Week 2: 160x5
Week 3: 165x4

So next week I'll go for 170 for 3-5 reps. You would of think my progression would have slowed down but I am in such a good mood :) I was bench pressing way too much with no variety getting no where and ever since I switched up everything; all my lifts are progressing. I wander what my Bench Press is right now; but I really don't care. Once my Incline Stops progressing then I'll change to something else. And it won't be Bench Press.
 
You can keep with the same exercise for a few weeks before changing. Or just pick 3-4 exercises and rotate them out. Also, the weaker you are on a particular lift the more time you should spend on it and the more volume you should do.

So, if your 3RM on inc bench is 160, then hit it for 3 weeks, run 6-8 sets.
Ex-
95X3, 105X3, 115X3, 135X3, 145X3, 160X3
 
Good advice Evolution.

I am gonna keep Incline Bench Press as my "A" exercise for ME Upperbody until it doesn't progress. Why change it when I'm doing good on it?

As for volume; I also hit the Incline Bench Press as my "A" exercise on the Repetition day.

So everything is going great ;)
 
jmanjman47 said:
Good advice Evolution.

I am gonna keep Incline Bench Press as my "A" exercise for ME Upperbody until it doesn't progress. Why change it when I'm doing good on it?

As for volume; I also hit the Incline Bench Press as my "A" exercise on the Repetition day.

So everything is going great ;)
Click to expand...

I differ a bit from Defranco when it comes to this. I pick a completely different movement for my accessory.
Ex:
bench is max, db shoulder presses are assistance
inc bench is max, flat db press asst
flat bench, inc db press asst

Good luck with the program.
 
evolution said:
I differ a bit from Defranco when it comes to this. I pick a completely different movement for my accessory.
Ex:
bench is max, db shoulder presses are assistance
inc bench is max, flat db press asst
flat bench, inc db press asst

Good luck with the program.
Click to expand...

Well we all do what works for us. So far this has been working for me.
 
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