I'm confused on something with Westside

[jak]

In this program:
http://www.elitefitnesssystems.com/d...ng-program.htm
in like week 4,it says:
Box Squats: 10 sets of 2 reps with 60 % of 1RM ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.

does that mean after the sets for DE Box Squats,do DE Box Squats till it gets heavy at like 2 reps,but not till like you can only bust out 2 reps?

and on one of the DE Bench days,it says:
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts.

uhhhh...wtf do they mean by that?

[jeremys]

once in a while you will work up to a heavy single after your speed sets. not a max effort straining single, but something that's heavy

[Deciever]

i usually would work up to around 80 % max for the doubles at the end.

[jak]

zo,if it says work up to a heavy single,just something thatz heavy for one rep,but not like u fail at one rep?
and the same for the doubles,triples,etc.?

[jak]

Originally posted by Deciever
i usually would work up to around 80 % max for the doubles at the end.

wat do u usually work up to with the singles?

[Seanner]

i can't give ya an exact % cause i don't know, on that site it says "above 80% need to be handled for 10% of all lifts"

the point is that you're lifting something heavy, but no so heavy that you start to strain on a non-max effort day..

maybe like 90%? even 95% is pretty easy for one rep, but i don't wanna say anything too high

[jak]

Originally posted by Seanner
i can't give ya an exact % cause i don't know, on that site it says "above 80% need to be handled for 10% of all lifts"

the point is that you're lifting something heavy, but no so heavy that you start to strain on a non-max effort day..

maybe like 90%? even 95% is pretty easy for one rep, but i don't wanna say anything too high

on wat site?

[Deciever]

for a single im ight go to 80 % also.. so the rep is still easy..

[Seanner]

Originally posted by jak
on wat site?

oh sorry i guess you found that somewhere else...

http://www.testosterone.net/html/133per.html