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Old 01-18-2011, 04:16 PM   #51
glwanabe
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Adding 1 rep each session is plenty. 2 reps can be done at this point, but will be hard to maintain for very long, as you add weight to the movements. Your on the right path to fnd your workset weights to work at and build from.

When your really settled into the program 1 rep each session is going to be work.

My session yesterday for pressing was like this.

BHNP
1x9x105
2x8x105 last 2 reps rest pause

I can't fully complete all three sets at 105 right now. 105 will be my top set, and the other two will be build up to it.

1x12x95
1x10-12x100 I'll see what I can get here.
1x8x105

This should have me firmly into my pressing scheme, to build from.
I have upped my weights twice in the last week to find this spot to work from. I had worked at the 95lb level for a few weeks feeling things out, and just adding reps.

Just like I layed out the progression for squats I'll do the same for pressing, leaving 95 as a start weight. The otehr two will go up by small amounts as top rep count is reached.

1x12x95
1x12x100
1x8x105, 1x9 1x10 1x11 1x12

1x12x95
1x8x105 upped weight decrease reps
1x8x110 upped weight decrease reps


First set won't decrease reps till weight moves up. First set will move up when i can do this.

1x12x95
1x12x115
1x12x135

Then it will go

1x8x100
1x8x120
1x8x140

Then first set will start to add reps. This process takes time, but works well.

It is not the same as a Starr method, or a HLM system as people have asked about. eventually you will not be able to keep adding 1 rep. The weights will just be too heavy. There's time for that later.
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