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As I am going to do the 5/3/1 vs. Shockwave challenge, I thought it would be best to get the exact way to execute the ELECT sets. For example, when I did squats last week, my ELECT sets started at 195 and went to 235 adding 10 lbs per wave. My final set of squats (later in the workout), I did 2X275. I read in the sub-zero workout that the final set should be 90% of your 1RM. Am I going too light on the ELECT or is my progression of weights acceptable? Is there a hard, set formula (similar to the 5/3/1 % protocol) or is this simply by “feel?”
It is really by feel, because the issue is you need to keep the explosive speed. f=ma after all. So as long as you keep your speed up and adjust your weight a bit every week you should be following a good progression.
I have been completely doing this by feel. Close to the end of the 5 “sets”, I will sometimes slow down to a more traditional style of lifting. This especially happens when I have just gone up in weight. Kiefer mentions that this is OK in the Shockwave e-pamphlet. As I have only been back into lifting for about 9 months now, I want to make sure that I keep my foot on the accelerator as much as possible. Thanks for the input.
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