Quote:
Originally Posted by chin3se604
before i started the program, some of the exercises that was on the report, i never did, so i had to find a starting weight where i could do 5x5 and work my way up
others such as
bench/squats/deadlifts i had already done with moderately heavy weights with higher reps
and because the spreadsheet couldn't calculate the different weights i used.. I had to guesstimate where i should be
since i could do bench 135x10/145x10/155x10
i started at 5x5 at 155
because this workout relied more on strength than endurance i knew i could do it
so far everything is good...and if at any point i can't complete a set, ill try again, and if i fail ill de-load, and work from there
don't make your starting weights too heavy... or else you might struggle on the 3rd/4th week out of the 12week program
the first two seeks should be very easy .. and you should be done within 30 mins.. after a while when the weights gets heavier, you'll take longer breaks.. and the workout will be longer
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oo kk thx ill hope to get my bench up at least 25lbs in 4-6 weeks as well, or more if it keeps working
, til i stop achieving the required amount of reps, then will deload for a couple of weeks, then use the 3 week smolov jr. routine, & hope to not only increase my 1rm but to increase my new 5rm to my 8-10rm
goodluck with your training
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