View Single Post
Old 09-10-2013, 02:02 PM   #16
Off Road
Off Road
has no status.
Senior Member
Max Brawn
Points: 17,091, Level: 83 Points: 17,091, Level: 83 Points: 17,091, Level: 83
Activity: 1% Activity: 1% Activity: 1%
 
Off Road's Avatar
 
Tournaments Won: 9

Join Date: Jul 2011
Posts: 7,607
Reputation: 786894
Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!


Default

Linden, this happens to you often if I remember correctly. It's just my opinion, but I don't think your body likes jumps in intensity. In other words, when you add weight to an exercise then your reps crash. I'd try a rep progression scheme before you add weight to the bar and see if that works better for you.

An example:

Week 1-
5 reps @ 50% (1st warm up)
5 reps @ 75% (2nd warm up)
5 reps @ 85% (3rd warm up)
5 reps @ 100% (1st work set)
5 reps @ 100% (2nd work set)

Week 2-
5 reps @ 50% (1st warm up)
5 reps @ 75% (2nd warm up)
5 reps @ 85% (3rd warm up)
5 reps @ 100% (1st work set)
6 reps @ 100% (2nd work set)

Week 3-
5 reps @ 50% (1st warm up)
5 reps @ 75% (2nd warm up)
5 reps @ 85% (3rd warm up)
6 reps @ 100% (1st work set)
6 reps @ 100% (2nd work set)

Week 4-
5 reps @ 50% (1st warm up)
5 reps @ 75% (2nd warm up)
5 reps @ 85% (3rd warm up)
6 reps @ 100% (1st work set)
7 reps @ 100% (2nd work set)

Week 5-
5 reps @ 50% (1st warm up)
5 reps @ 75% (2nd warm up)
5 reps @ 85% (3rd warm up)
7 reps @ 100% (1st work set)
7 reps @ 100% (2nd work set)

Week 6-
5 reps @ 50% (1st warm up)
5 reps @ 75% (2nd warm up)
5 reps @ 85% (3rd warm up)
7 reps @ 100% (1st work set)
8 reps @ 100% (2nd work set)

Week 7-
5 reps @ 50% (1st warm up)
5 reps @ 75% (2nd warm up)
5 reps @ 85% (3rd warm up)
8 reps @ 100% (1st work set)
8 reps @ 100% (2nd work set)

Week 8-
Add 10 lbs to the lift and start over. . .
5 reps @ 50% (1st warm up)
5 reps @ 75% (2nd warm up)
5 reps @ 85% (3rd warm up)
5 reps @ 100% (1st work set)
5 reps @ 100% (2nd work set)

There are many more forms of rep progression, but this one will fit right into what you are currently doing.
Off Road is offline   Reply With Quote


4 members found this post helpful.
Share with Facebook