Reverse Band Bench (~20/30-70/80)
5x45, 5x95, 5x135, 5x185, 5x225, 3x275
5x315 @ 9
5x315 @ 10
4x315 @ F
4x315 @ F
3x315 @ F
Epic fail.
Close-Grip bench
5x135, 5x185
5x225 @ 9
5x225 @ 9/10
5x225 @ 10
4x225 @ F
3x225 @ F
Epic fail x 2.
Pullup: 4x8 @ 30
Dip: 4x8 @ 60
I'm not sure I like the set/rep scheme progression I'm using. Going from 6x4 to 5x5 with the same weight seems unwise since at the low end (80->77) it assumes a ~4% increase in strength and at the high end (85->80) it assumes a ~6% increase, all in one week. I could drop down the weight, but that sucks. I'll finish what I'm doing, but for the next cycle, I'm going back to the 5x5/6x4/6x3/3/2/1 idea, which has worked for me in the past.
EDIT: OK, I realize I could go 80@9 to 80@10, but where's the fun in that? Urgh.
Sunday, August 22, 2010
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Here is how I pick the weight in volume cycles; maybe it can also work for you:
ReplyDelete1 -- Suppose I want to do 5x5 on BP @ 8-9.
2 -- For each lift, I keep record of the last two 1RM estimators (from two separate workouts). For me, an "estimator" is a single, double, or triple @ 10.
3 -- I multiply the average of these estimators by the coefficient from the RTS table (for 5 reps @ 8).
4 -- After the first set, I adjust the weight, depending on how it felt.
I started doing these pseudo-scientific calculations a couple of months ago. Someone with more intuition (or less ego) than me can probably skip immediately to step 4.
Thanks Danny. That is sound advice. I tend to have a problem with going too heavy on volume days, though to be honest, I would have had a problem picking weights anyway because I didn't have an accurate 3-1RM for this cycle.
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