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Old 03-22-2011, 09:49 PM   #31
AlexBB
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Originally Posted by Carl1174 View Post
I would increase 5lbs (10lbs on squats and deads) on the second set only and deload the last 2 sets back to 8 reps. at 75% you are working pretty hard so you dont want to go increasing everything to 80% or whatever. if you increase the second set the top set will be harder anyway. Then when you hit straight 12's again then you can move the top set up 5 lbs and deload the last 2 sets to 8 reps again.

Carl.
That seems to be a very solid way of increasing weight. Unfortunately I didnt read it in time. and today I used 80% in most exercises
lets see how Im feeling as the week develops.
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Old 03-27-2011, 09:00 PM   #32
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This is last friday workout. Now what should I do next? :P
Increase weight for second set? or for 1st and 2nd sets? or just for 3rd?

Squat
12x145
12x175
12x195

Deadlift
5x135
5x155
5x265

DB Press
12x35's
12x40's
12x50's

DB Bench
12x40's
12x45's
11x60's

BB curl
12x30
12x35
12x40

dips 5x10xBW

BB calf raise 3x15 90

double crunch 2x20
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Old 03-28-2011, 02:56 AM   #33
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Originally Posted by AlexBB View Post
This is last friday workout. Now what should I do next? :P
Increase weight for second set? or for 1st and 2nd sets? or just for 3rd?
## I have put in the recommendations that i would do...
Squat
12x155
8x185
8x195


Deadlift
5x135
5x165
5x275


DB Press
12x35's
8x45's
8x50's/55's


DB Bench
12x40's
12x45's
12x60's

BB curl
12x30
8x35
8x45


dips 5x10xBW - decrease rest to 30 seconds
BB calf raise 3x18 90

double crunch 2x20
If you are feeling strong then perhaps up the second rep to9 or even 10 reps, but definitely dont go over that. Personally I would stick with 8 reps wehre specified, then you can add a rep or two to the second set each session. Hold the third rep steady untill you are at 12 reps for the second set then start adding a rep per session to the third set. You dont want to try to do too much too soon with this program otherwise all of a sudden it catches you out...

hope this helps

Carl.
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