T Nation

Percentages/Rep Scheme Question


#1

Hi Coach-

I am a Type 3 person all the way. For the next three months I was going to lift four days a week with a squat day, bench day, deadlift day and overhead press day. On each day I would do a little bit of accessory work following the main lift for the day. This is the rep/set scheme I had planned:

Week 1: 72.5% for 8 reps X3 sets
Week 2: 72.5% for 8 reps X4 sets
Weeks 3: 72.5% for 8 reps X5 sets
Week 4: deload
Week 5: 80% for 5 reps X3 sets
Week 6: 80% for 5 reps X4 sets
Week 7: 80% for 5 reps X5 sets
Week 8: deload
Week 9: 85% for 3 reps X3 sets
Week 10: 85% for 3 reps X4 sets
Week 11: 85% for 3 reps X5sets
Week 12: deload

My question for you is do my percentage/rep scheme look decent to you or would you change those numbers? Thanks in advance.


#2

Looks fine for me… but then again rest intervals are important… for example 4-5 sets of 5 at 80% with 4 minutes of rest is fairly easy… 4-5 sets of 5 @ 80% with 60-90 seconds of rest will be hard as hell if not impossible