Steve Reeves Classic

[Carl1174]

Originally Posted by AlexBB

I was looking forward into working with straight sets, since I havent used that progressions scheme before, and I think I can make good progress with it. But this progression scheme looks good too and if you recommended it to me, I should really consider in doing it. To be honest, straight sets seem to be a very solid approach, and I really enjoyed working that way in these 2 weeks.

Still Im open for trying anything that might improve my experience with full body workouts

Straight sets are great, BUT you will outgrow them prtetty quick and some sort of pyramiding will need to take place.

What I found the best thing to do was, do exactly as GL recommended. He really knows his stuff and will have to progressing on this for a long time. Even when it doesnt seem right. IT IS

Carl.

[bamazav]

Originally Posted by glwanabe

Your lifts estimated 1rm. Lets just set you up to use a progressive scheme from the beginning, and make it easier on you. This is not how I had Carl and Tim do it, but they were a bit more advanced than you.


Squat 276
BB row 130
DB Bench Press 70's
DB press 55's
BB curl 50
Deadlift 276


What you worked with the second week. Use these weights as your second set weight, and use 50% of your 1 rep number as your first set weight. Lets use your squats as an example. See below.

Squat 3x10 165lbs
DB/BB row 3x10 95lbs
DB Press 3x10 35's lbs
DB Bench 3x10 40's lbs
BB curl 3x10 35lbs
dips 3x10
BB calf raise 3x10 135lbs


Example squat set.


1x8x135 50% of 1 rep, leave this as starting weight
1x8x165 60% of 1 rep, hold at 180lbs,after adding weight, 65% of 1 rep
1x8x175 add 10lbs for third set, and continue to work program.

When adding weight, only add weight to the 2nd and third set. Stop adding weight to the 2nd set when it reaches 180lbs. This is 65% of know 1 rep max.

Continue to add weight to the third set until it reaches 205lbs. This is approx 75% of known 1 rep max.

When you have completed your squat sets to 12 reps at those weights, then start adding weight evenly to all three sets again.

1x12x135
1x12x180
1x12x205

When you have done this, add 5-10lbs to each set, and continue.

1x8x140
1x8x185
1x8x210

Build again

5lbs is still plenty of weight across all three sets, and the whole week.

There are lots of ways to work your progression, and it can seem confusing. I'm working on another writeup about progression. The progession scheme in the original post is just 1 way it can be worked.

Wisdom here^^^ I have adapted my routine to use a similar progression. Before I was using a very linear progression, seeking to add weight every session. I did progress quickly, but I also stalled quicker and found that my geezer body was taking a pounding. I have now adapted to a similar progression to what GL is talking about and while the progression may be a little slower, I am getting worked hard without the recovery destroying beating. You want to lift heavy, but you want to lift heavy smartly. GL's progression is lifting heavy smartly.

[AlexBB]

Hi guys =)
So I followed glwanabe advice and followed the progression scheme he suggested me. Im not sure I got it 100% right though.

Monday

Squat
8x135
8x165
8x170

BB row
8x65
8x80
8x85

DB Press
8x30's
8x35's
8x40's

DB Bench
8x35's
8x40's
8x45's

BB curl
8x25
8x30
8x35

dips 5x10xBW

BB calf raise 3x15 185

double crunch 3x20

[AlexBB]

Wednesday

Squat
10x135
10x165
10x170

BB row
10x65
10x80
10x85

DB Press
10x30's
10x35's
10x40's

DB Bench
10x35's
10x40's
10x45's

BB curl
10x25
10x30
10x35

dips 5x10xBW

[AlexBB]

Friday

Squat
12x135
12x165
12x170

Deadlift
5x135
5x155
5x255

DB Press
12x30's
12x35's
12x40's

DB Bench
12x35's
12x40's
12x45's

BB curl
12x25
12x30
12x35

dips 5x10xBW

BB calf raise 3x15 185

double crunch 2x20

[glwanabe]

Originally Posted by AlexBB

Friday

Squat
12x135
12x165
12x170

Deadlift
5x135
5x155
5x255

DB Press
12x30's
12x35's
12x40's

DB Bench
12x35's
12x40's
12x45's

BB curl
12x25
12x30
12x35

dips 5x10xBW

BB calf raise 3x15 185

double crunch 2x20

Your doing it right.

How did the 12 reps feel?
Did you still have some energy to do more on the top set?

If the answer is yes, then add 10 lbs to the squats, and 5 lbs to the other moves. Start back at 10 reps on Monday, and see how you feel.

If you think you can add more than 5lbs to some of the moves go ahead, but try to make an educated guess as to how much to add. Don't add so much that you fail.

[AlexBB]

Thanks for the feedback. they felt just right :P
maybe I can add a little more to bench press and to squats.
I started using using 50% of 1RM on the first set, 60% and the second and 65% on the third. Is this ok??
And for example, lets take squats. is this is how next mondays workout should look like??
8x135
8x170
8x175
or as you said should I try 10 reps with that weight?

Thanks again =)

[glwanabe]

Originally Posted by AlexBB

Thanks for the feedback. they felt just right :P
maybe I can add a little more to bench press and to squats.
I started using using 50% of 1RM on the first set, 60% and the second and 65% on the third. Is this ok??


And for example, lets take squats. is this is how next mondays workout should look like??
8x135
8x170
8x175
or as you said should I try 10 reps with that weight?

Thanks again =)

That looks ok. 60% for the 2nd set is fine.

based on what you wrote, just add 5lbs, to your top sets this week, and go ahead, and drop back down to 8 reps. Seems as if you're working hard enough.

[AlexBB]

Monday

Squat
8x135
8x165
8x185

BB row
8x65
8x80
8x90

DB Press
8x30's
8x35's
8x45's

DB Bench
8x35's
8x40's
8x50's

BB curl
8x25
8x30
8x40

dips 5x10xBW

BB calf raise 3x15 90 (used machine)

double crunch 2x20

[AlexBB]

Wednesday

Squat
10x135
10x165
10x185

BB row
10x65
10x80
10x90

DB Press
8x30's
8x35's
8x45's

DB Bench
8x35's
8x40's
8x50's

BB curl
10x25
10x30
10x40

dips 5x10xBW

BB calf raise 3x15 90 (used machine)

double crunch 2x20