T Nation

20lb Jumps In Weight

If someone wanted to take 20 jumps in weights, how many sets and reps would you possibly need to hit at the weight before in order to take the next jump?

For example if you wanted to go from a 115 Strict OHP to a 135 Strict OH Press, I would think you’d need to hit 115 @ 3x10 with great bar speed to comfortably be able to jump up to 135 to hit maybe 3x5 and build from there again.

What do you guys think?


Yeah I think you’re about right with the 3x10

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I would be willing to bet it would change as the weights got heavier, and 20lbs became a smaller percentage.

As in, a guy who can do 115 for 3x10 can probably hit 135 for 3x5. But a man who can do 495 for 3x10 can probably do 515 for more than 3x5.

85% of the jump weight for 3x10? That would mean someone who can do 440 for 3x10 can do 505 for 3x5. I have never hit either of those so… Grain of salt


At that level theoretically yes. As one moves up Not so much

I think a decision as arbitrary as “increase 20 pounds per set” is totally without context and it’s something that should be decided on after other programming variables are in place, like the weights being used in a given set (which atlas brought up), the exercise we’re talking about, the lifter’s goal, set/rep volume of the routine, etc.

But, sure, if someone’s overhead pressing 115x10-12, they’d probably be good for 135x3-5. “115 @ 3x10 with great bar speed” (emphasis on great) would mean it’s almost become a warm-up weight, so moving up is definitely appropriate.

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Didn’t Dan John used to talk about jumps with 25s and 45s?


As has been mentioned, the situation changes when you get heavier.

So, let’s say I can hit a 135 overhead press for 10 reps right now. If I jump to 155, I’d bet that my rep max would be more like 5-6.

Now, let’s look at the deadlift. If I can deadlift 495 for 10, I can probably add 20 lbs and still get 8 or 9 reps out of it. I’d probably have to jump to 540-550 before I was down to a 5 rep max.

If you want a system, you can use the rpe maxtrix to move around different intensities and rep ranges.

Say you’re starting with 200lbs and can lift it for 5 with one in the tank. If you want to know when you move to 220lbs for 5 with one rep in the tank then:

Work out the estimated max for 220. You do that by looking up 5 reps (across the top) on the matrix at RPE 9 (along the side), that says you’re lifting 84% of your max. So,
220 for 5@9 gives you an estimated max you need to hit of 262lbs (thats 220 ÷ 0.84; if you look up 5 reps at 9rpe that gives you 84%)

So now you need to work out how many reps you need to hit with 200 to give you an estimated max of 262lbs. Well, 200lbs is 76% of 262 (200 ÷ 262). If you look that up in the matrix, your options are:
9 reps as an all out max or 8 with 1 in the tank or 7 with 2 in the tank. I wouldn’t go below 2 in the tank estimates.

An all out max is a real grinder where the bar comes to a stop in the sticking point. So you may want to hit that 9 easier to be sure.

This should scale to your weights and you should be able to do this pretty quickly once you get the hang of it but it is a fair bit of overhead and it is only a guide. You can probably just use judgement and get close enough