Push/Pull/Squat Routine Question

Discussion in 'Strength & Conditioning Discussion' started by INTERNETWARLORD, Apr 22, 2008.

  1. INTERNETWARLORD

    INTERNETWARLORD Banned Banned

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  2. chia

    chia POWER OF THE GLOW

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    Either method will work, but most generally work up to a max set of 5. This is not a "max" set like a max out or max effort attempt, but just a load that challenging for a set of 5. You do not have to (or even want to) "crush the CNS" in most instances. If you are just beginning this program you might start your first couple of weeks working up to a set of 5 that you know you can handle, but you try to keep on progressing until you are setting PRs for sets of 5.

    As far as ramping progression I prefer moderate increases either linearly or in wave fashion.

    For example, working up to a 225 load for 5 reps might entail:

    Warmup
    Bar x 2 x 5
    95 x 2 x 5
    135 x 2 x 3

    Work sets
    165 x 5
    185 x 5
    205 x 5
    215 x 5
    225 x 5

    Or using wave loading, maybe something like this:

    Warmup
    Bar x 2 x 5
    95 x 2 x 5
    135 x 5

    175 x 5
    205 x 5
    185 x 5
    205 x 5
    225 x 5
     
  3. INTERNETWARLORD

    INTERNETWARLORD Banned Banned

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    Alright, thanks dude! What about the assistance stuff, would you do these as straight sets or ramped as well?
     

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