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Old 08-29-2011, 10:27 AM   #13
BendtheBar
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Join Date: Jul 2009
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Quote:
Originally Posted by Kuytrider View Post
Yes, 3 days a week. I know that 100kg is a good starting point for 5 reps as 120kg x 5 is my best. But if I did the rapid fire progression, I calculated I could in theory be at 127.5 x 5 x 3 in 4 weeks. Now, this doesn't scare me, in fact, this is great but I think a more rounded and steady progression is in order. As I have a vacation in 4 weeks for a week, I should be at 112.5 x 5 x 3 and 115 x 5 x 1 respectively. When I return, I can begin from say 105-110.

Actually, when someone takes a week off, where do you recommend they start from in relation to where they left of, assuming they kept themselves in reasonable shape in that time? (i.e, not spending 7 days on the couch drinking beer and eating cake all day but exercising 4-5 days in that time via jogging and bodyweight exercises).
A week off isn't much. I start where I left off. Your strength should be the same. I would repeat the previous week.

Also, with 3 days per week I think you are better served using Wednesday as light day, like this:

MONDAY - 60 x 1 x 5, 80 x 1 x 5, 100 x 3 x 5
WEDNESDAY - 80% of Monday
FRIDAY - 60, 70, 80, 90, 102.5 x 5
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