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Old 02-27-2011, 06:22 PM   #9
glwanabe
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Quote:
Originally Posted by AlexBB View Post
Squat 276
BB row 130
DB Bench Press 70's
DB press 55's
BB curl 50
Deadlift 276

So I worked out with half of that weight the first week. and I was able to complete all the week's work. fairly easy

Good, that is what you should be doing. It will take some time to acclimate into the workout.


And as in the OP says:
"a reasonable weight to work at for straight sets, is one that lets you complete 2 sets at full reps, and has you stuggling to complete the third."

For straight sets, this is correct. You will not be able to just use straight sets for very long. You don't ever just go out and jump right into your working sets, and you won't do that with this program as well.



and because I wasnt struggling in the third set. I decided to increase the weight, maybe I went a little high on some exercises but still I was able to complete the total work of the week. so still Im questioning myself I f I should keep working out from that weight or I f I should go back to 50-60%

Here is what I would do.

Your lifts estimated 1rm. Lets just set you up to use a progressive scheme from the beginning, and make it easier on you. This is not how I had Carl and Tim do it, but they were a bit more advanced than you.


Squat 276
BB row 130
DB Bench Press 70's
DB press 55's
BB curl 50
Deadlift 276


What you worked with the second week. Use these weights as your second set weight, and use 50% of your 1 rep number as your first set weight. Lets use your squats as an example. See below.

Squat 3x10 165lbs
DB/BB row 3x10 95lbs
DB Press 3x10 35's lbs
DB Bench 3x10 40's lbs
BB curl 3x10 35lbs
dips 3x10
BB calf raise 3x10 135lbs


Example squat set.


1x8x135 50% of 1 rep, leave this as starting weight
1x8x165 60% of 1 rep, hold at 180lbs,after adding weight, 65% of 1 rep
1x8x175 add 10lbs for third set, and continue to work program.

When adding weight, only add weight to the 2nd and third set. Stop adding weight to the 2nd set when it reaches 180lbs. This is 65% of know 1 rep max.

Continue to add weight to the third set until it reaches 205lbs. This is approx 75% of known 1 rep max.

When you have completed your squat sets to 12 reps at those weights, then start adding weight evenly to all three sets again.

1x12x135
1x12x180
1x12x205

When you have done this, add 5-10lbs to each set, and continue.

1x8x140
1x8x185
1x8x210

Build again

5lbs is still plenty of weight across all three sets, and the whole week.

There are lots of ways to work your progression, and it can seem confusing. I'm working on another writeup about progression. The progession scheme in the original post is just 1 way it can be worked.
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