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Progression on 5,4,3,2,1


#1


Hey there,

Just to mix things up recently i've being doing 5,4,3,2,1 reps (with progressivley heavier weight) on Deads,bench and OH press (which turns out to be more of a push press at the end lol).
I'm adding 5kg per set but am wondering if this keeps the weight jumps too close together. Should i start lighter (than i currently am) and make them really fast reps?
What way would you progress on a weekly basis? Add weight to every set or just one set per week (say for 5 reps) then the next up the weight on the 4rep set etc etc.
Any input appreciated (hope i've explained myself reasonably well)


#2

I don't know if I can say this sensibly but I'll try.

For my first run through I would make my last set of 1 aprox 15-20lbs less than your known 1rm. Now--depending on the exercise I would go in reverse order and subtract let's say 10-15-20lbs to the set of two. Continue this progression back to 5 reps.

In following weeks/workouts increase the weight for all sets 5lbs or so. In four weeks you are pushing past your previous 1rm.

This may be a bench progression for someone lifting 275-300 max. If your talking squats and rep max of 500, your jumps may be 30-50lbs per set.

You aren't trying to 'max out' on each set. It is quite normal and adviseable in fact, that some sets would be 'easier' than others.