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Old 06-01-2013, 10:25 AM   #38
BendtheBar
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Quote:
Originally Posted by Snowman View Post
Hello,

Maybe later this summer I may have time to start training properly so I may want to train with the beginner version ( only one assistance lift).

My best lifts are: Bench 230lb, squat 240lb, press 140lb and deadlift 350lb. My question is where to start and how to progress? Do I increase 5lb every week with both rep schemes (5x5 and 5x1)? Do I cycle the weight when I hit plateau or something else?

Sincerely

Niko
Hi Niko,

I'm not sure if the author would recommend the same thing, but I will try and help.

I would ease into the singles work. Start about 85% and add weight when they feel manageable. This might not sound helpful, but after a few weeks of singles you will start to know what I mean.

Do not cycle the weight. Each week go in and hit your singles. Add weight when you can.

I would put the idea of plateaus out of your mind. This is a different style of training, one where the mental challenge is just as difficult as the physical. One week 5 singles will feel impossible. The next manageable. You play things by ear each workout, adding 5 pounds after days when the weight feels easier.

The first couple months on a program like this are interesting. After several weeks of adaptation you should start to pick up confidence and steam.
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