[quote]LiftingStrumpet wrote:
[quote]Babypowerlifter wrote:
For the big movements, we pick a weight and stick with it until we’ve “mastered it.” For upper body, this is 4 sets of 12 reps. For lower body, this is 4 sets of 10 reps because the upper body seems to tolerate higher reps a little easier than the lower body. We start with sets of 3. Each time we repeat the workout, we try to get one more rep each set. If we don’t make it to 10 or 12 reps, we’ll repeat the process starting again with sets of 3 for the same weight. Once we’ve mastered a weight, we bump up the weight by 10-30 pounds depending on what exercise it is and where our strength levels are at. It’s kind of based on feel.
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Thank you for all the detail. This is an interesting approach. Seems like a good way to keep progressing after you’ve used up your beginner gains on a 3x5 or 5x5 program.
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Yeah, no problem. We like it a lot.
1/20/15 BW: 163.8 lbs
Whip Snatches 4 x 3 @ 60, 80, 95, fail @ 105, 95 lbs
RDLS w/ 1 min rest 5 x 15 @ 155 lbs
Single Arm MP x 5 @ 30, 35, 40, 45, 50, 45, 40, 40 lbs
Chest Supported Rows 4 x 8 @ 1 plate, 1 1/2 plates, 2 plates, 2 1/2 plates, 1 x 2 @ 3 plates, 2 x 8 @ 2 1/2 plates, 2 plates, 1 x 20 @ 1 1/2 plates
Roman Chair Leg Lifts 4 x 15 @ BW
Walking Lunges 3 x about 27 steps @ BW, 50 lbs, 24 lbs
Today was a difficult session and everything felt a little off. I wasn’t feeling the whip snatches. I was having a very hard time being fast under the bar. I technically got 105 lbs over my head and locked it out, but it was with such awful form that it doesn’t count. I pretty much push pressed the sucker. I decided to cut my losses and go back down in weight. RDLs made me feel like I wanted to vomit. My husband told me to go down further and almost touch the ground with each rep and that made the sets a lot more difficult. It’s kinda ridiculous because 155 is around 40% of my max deadlift, but done with limited rest and with good form is not an easy task. I also was planning to do DB incline today, but decided not to. I’m sore from yesterday’s bench press, so I decided to do overhead instead. I got a lot of row volume in today which makes me happy.