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Advice on Weight

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MrAces
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2009/08/02 14:28:52 (permalink)
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Advice on Weight

say you were doing bench for example, and you were using the rep scheme 6, 8, 12, 15
 
and for 6 you did 100kg, how much would u look to knock it down to then for the 8 reps? and then for the 12 and 15, thanks for any tips
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    dempsey
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    Re:Advice on Weight 2009/08/02 14:41:16 (permalink)
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    Are you doing any warm up sets first?

    I've never actually seen it done that way before, It will come down to how much energy it took to do the first set and how much accumulative fatigue has set in for the subsequent sets.

    As a guess something like:

    5 x Empty Bar
    3 x 50kg
    2 x 70 kg
    1  x 90kg
    6 x 100kg
    8 x 85kg
    12 x 70kg
    15 x 50kg 

    Saying that, I've never done it myself!
    #2
    MrAces
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    Re:Advice on Weight 2009/08/02 14:49:45 (permalink)
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    yeah i will be warmd up having done 4 sets of ten on dips(if its a chest day), i have always found progression easier going for the heavier sets first and working upwards
    #3
    lost
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    Re:Advice on Weight 2009/08/03 00:55:38 (permalink)
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    if 6@100

    8@95
    12@92.5
    15@90
    post edited by lost - 2009/08/03 00:58:19
    #4
    Dave284
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    Re:Advice on Weight 2009/08/03 00:58:24 (permalink)
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    lost

    if 6@100

    8@97.5
    12@92.5
    15@90


    Id say those were a little high for me personally, perfectly plauside though.
     
     
    #5
    LMC
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    Re:Advice on Weight 2009/08/03 02:14:18 (permalink)
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    lost

    if 6@100

    8@95
    12@92.5
    15@90


    6 x 100 = predicted 1RM of 116kg
    8 x 95 =     ~ " ~ of  118kg
    12 x 92.5 =     ~ " ~ of 133kg
    15 x 90kg =     ~ " ~ of 147kg

    So slightly on the high side unless the 1st set of 8 reps is only using your 15RM or something.

    As for what weight you should be using, well, whatever weight causes you to reach failure (or thereabouts) at the chosen rep range.
    #6
    Dave284
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    Re:Advice on Weight 2009/08/03 12:14:59 (permalink)
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    LMC

    lost

    if 6@100

    8@95
    12@92.5
    15@90


    6 x 100 = predicted 1RM of 116kg
    8 x 95 =     ~ " ~ of  118kg
    12 x 92.5 =     ~ " ~ of 133kg
    15 x 90kg =     ~ " ~ of 147kg



    Books / DVDs etc

     
    I make it
     
    6 x 100= 120
    8 x 95=120
    12 x 92.5=140
    15 x 90=138
     
    I doubt if some can squeeze out 6 at 100 that they ll be hitting any of the above to be honest. If 100 x 6 isnt to failure, then maybe, but if it is then no chance.
    #7
    lost
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    Re:Advice on Weight 2009/08/03 16:30:44 (permalink)
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    may seem high but the reason i believe is that if your going to be warming up then hitting sets of 6,8,12 and 15 your first set or 2 after warm up will not be max effort
    #8
    Dave284
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    Re:Advice on Weight 2009/08/03 16:48:10 (permalink)
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    Fair, like I said if the 100kg was a 6RM those other numbers wouldnt be possible. If it wasnt then, like you say, those numbers could be spot on.
     
    Personally if I was doing a bench workout like that and 100kg x 6 was my max I think it would break down more like
     
    warm up
    100kg x 6
    90kg x 8
    80kg x 12
    75kg x 15
     
    I hate both pyramiding down and high rep sets on the bench though!
     
     
     
     
    #9
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