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Methods of Progression

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nwalsh011
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2009/07/22 09:56:46 (permalink)

Methods of Progression

Alright all,
 
Looking for a little advice over progression methods on the core 3 lifts, i.e. bench squat deads.
 
Ive been following this so for:
 
5x5, with 2 warm up sets, and switching up the last set to a higher weight:
 
1x5 140
1x5 140
1x5 140
1x5 140
1x5 142.5 and so on...
 
Esentially, i'm looking for a better way to increase my maximum lifts. Whether this be increase/decrease reps, or completely change the way i am doing things. Just want to get a feel for what you guys do, so i can start from experience.
 
Thanks
#1

6 Replies Related Threads

    bruce.e
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    Re:Methods of Progression 2009/07/22 12:52:49 (permalink)
    This is what you do for all three? Personally if it's just your one max you want to increase i'd lower the reps even more. Perhaps even try 2x8, this is what one of my mates does. I think it works well for deadlift, doing deadlift for alot of reps is hard especially with super heavy weight. Try 2x8 starting off lighter then going up and then depending on how you find it, then go up the following week.
    #2
    nwalsh011
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    Re:Methods of Progression 2009/07/22 13:08:08 (permalink)
    no thats my deadlifts.... weak compared to some i know but hey im getting there

    anyoneelse use alternatives? been doing some reading around, seem like lower reps is probably the way to go with this
    #3
    bruce.e
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    Re:Methods of Progression 2009/07/22 13:52:53 (permalink)
    Yeah mate 140 isn't bad anyhow, and if you use lower reps, then it will increase even more. Just remember alot of people for 1 reps start to sacrafice form for weight. Don't do this. If you're doing 140 for 5 reps you're 1 isn't going to bed bad. Good luck.
    #4
    Jazz
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    Re:Methods of Progression 2009/07/25 01:32:05 (permalink)
    Some ideas....

    1. Stick with 5x5 and progress e.g using your example add more sets of 142.5 kg.  I tend to use this with dumbbells if the dumbbells only go up in 2.5 kg increments.

    e.g.  week 1       3x5 (140 kg), 2x5 (142.5 kg)

            week 2      2x5 (140 kg), 3x5 (142.5 kg)

    It's much easier if you do the heavier weights first IMO.


    2. When 5x5 gets stale try 8x3 or 12x2 keeping the volume the same.  Or go for a deload reduce to 3x5 or 3x3 and carry on each week trying to increase the weight with the lower volume.

    3. Try and decrease the rest periods between sets keeping the weight the same.

    4.  Decrease the weight a bit (to maybe what you started with) but do more reps. so 5x5 becomes 4x6 or even 6x6.

    These are just some ideas.  However what's your full routine ?



    #5
    Boner
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    Re:Methods of Progression 2009/07/27 14:37:50 (permalink)
    Three ideas:

    Warm up with lower weights and push for a greater leap ie 120 130 140 then 145 etc. After four sets at 140 you are more tired, don't make the run in so long!

    Try some stop / start sets, ie 145 one rep rest, repeat until you have done 5/8 so in fact you have done 145 for 5 or 8 but you rested between reps, then as you get better, cut the rest time until you are doing 145 for 5 straight!

    Get some help stopping and allow yourself to practice power reps pushing up hard and help down then try the reverse, help up and focus on the negatives. Doing both will improve your handling and confidence at that weight. 

    Hope that helps. 

     
    #6
    Boner
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    Re:Methods of Progression 2009/07/27 14:38:57 (permalink)
    opps 'stopping' should have read 'spotting' 
    #7
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