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Originally Posted by randomhero97
How many lifts did you rotate? I am think of trying something like this for the ME lifts:
Week 1 - 3rep max
Week 2 - 2rep max
Week 3 - 1rep max
Week 4 - rotate
I'm thinking of rotating 3 lifts for the ME days and for supplemental rotating every 6 weeks. Did you ever rotate in a deadlift variation for ME work?
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I'm doing a westside program now while on a calorie deficit having a lot of success keeping 3 x 3 w/ 2 sets > 90% for three weeks before rotating everything around. But I'm not gunning for new rep maxes either.
You'd probably be in good shape if you just keep it to 1-2 weeks before rotating. I wouldn't bother with doing a 3,2,1. Just do some heavy triples, then the following week singles (getting three heavy ones in there), then rotating out.
I have a lot more knowledge and experience now compared to back when I was getting my feet wet just starting to comprehend powerlifting. Everything depends on YOU. I personally try to pair exercises together for an effective workout vs. just switching out ME's and keeping everything else the exact same. For example, one ME day I'd do some decline barbell presses followed by some paused closegrip work for 6-8 reps. Another day I like doing some close grip bench work as my ME, then follow that up with some 3 board presses since I want to overload my triceps some more with limited ROM.
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I'm thinking of rotating 3 lifts for the ME days and for supplemental rotating every 6 weeks.
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Three lifts are fine as long as they're strengthening your weakpoints. Don't just pick random exercises without some thought put into it. As I've previously mentioned, rotating supplementals is up to you. I prefer rotating them much more frequently; maybe every 2-3 weeks for main supplementals like board pressing, JM presses, box squats, goodmornings, dimels, ect. More accessory orientated stuff like pullthroughs, db swings, banded work, ect I usually keep a lot longer.
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Did you ever rotate in a deadlift variation for ME work?
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I absolutely did. Rack deads every once in a great while, but conventional, platform, ect should definately be put in. Usually on the weeks I'm not doing a deadlifting variation as the ME, I like doing my DE supplemental exercise with SLDL's for a few heavy sets of 8 or so reps.. Of course that's only if I'm not doing speed deads on that day following speed squats.