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Old 09-01-2010, 06:33 PM   #4
BendtheBar
BendtheBar
is getting skinny(ish)
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Default

Adjustment Chart for the 6RM protocol
Reps in third set Adjustment for fourth set (lbs)
0-12 -5 to -10
3-4 0 to -5
5-7 No change
8-12 +5 to +10
> 13 +10 to +15

Example time: you come with 100◊6 as your predicted 6RM for the day. Warmups are 50◊10 and 75◊6. Third set is 100 for max reps. You get 9 reps. According to the chart, thatís the trigger to adjust the weight up 5 lbs/2.5 kg. On the fourth set you get 105◊7 reps. The chart says thats your starting weight for the next session.
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