Hi, I'm currently using this workout that I found on another thread:
Monday - balls out squat, medium deadlift, light bench - other lifts as normal.
Wednesday - balls out bench, medium squat, light deadlift - other lifts as normal.
Friday - balls out deadlift, light squat, medium bench - other lifts as normal.
5x5 bench press
5x5 Squat
5x5 dead lift
5x5 military press
5x5 bent over row
5x5 pull up
Balls out constitutes 5 sets of 5 at your 5 rep max. Medium would be 75% of 5 rep max. Light would be 5 sets of 50% of 5 rep max.
I was wondering how much I should increase my weight weekly? Today was the first day of this workout for me and my lifts were the following (100% squat 75% DL 50% bench)
Squat - 195x5 ATG
DL-205x5
Bench-115x5
B.O.R-135x5
M.P(smith machine)-1 45 plate on each sidex5
pullups-BWx5
should I shoot for 5 pounds on bench, 10 on deadlift and 10 on squat every week? or does that sound like too much
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Results 1 to 7 of 7
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08-22-2011, 02:56 PM #1They see me rollin
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How much should I increase weight weekly??
Last edited by fbreaker; 08-22-2011 at 03:01 PM.
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08-22-2011, 03:04 PM #2Lifting to Avoid COVID-19
- Join Date: Sep 2010
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Progression should be defined in the program you are doing, but as a general rule of thumb I would say 15-20 lbs on deadlift, 10 lbs. on squat, 5 lbs. on bench. For the first few weeks, then drop to 10/5/2.5.
My Journal (RIP 05/11 - 09/13):
http://forum.bodybuilding.com/showthread.php?t=134256491
DIY Plyo Boxes:
http://forum.bodybuilding.com/showthread.php?t=151765733
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08-22-2011, 03:06 PM #3They see me rollin
- Join Date: Jan 2011
- Age: 30
- Posts: 5,335
- Rep Power: 13063
icic haha that sounds like a lot but i'll try and push. im worried about having terrible sorenessOriginally Posted by PeterGibbons316
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08-22-2011, 03:08 PM #4Registered User
- Join Date: May 2011
- Age: 31
- Posts: 1,360
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i think it should say in ur program, i would go with 5lbs if u complete the 5x5 on that lift
[[Best Lifts at 193lbs - Dec 2013]]
Squat - 385lbs x 3
OHP - 200lbs x 3
Bench - 300lbs x 1
Deadlift - 425lbs x 5
[[Best Lifts at 171lbs - May 2014]]
Squat - 345lbs x 5
OHP - 190lbs x 3
Bench - 280lbs x 1
Deadlift - 405lbs x 4
5/3/1 Workout Log - http://forum.bodybuilding.com/showthread.php?t=156309573
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08-22-2011, 03:10 PM #5Lifting to Avoid COVID-19
- Join Date: Sep 2010
- Posts: 12,171
- Rep Power: 42267
If it is too much then you started too heavy and need to drop by 10-15%.Originally Posted by fbreaker
My Journal (RIP 05/11 - 09/13):
http://forum.bodybuilding.com/showthread.php?t=134256491
DIY Plyo Boxes:
http://forum.bodybuilding.com/showthread.php?t=151765733
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08-22-2011, 03:14 PM #6They see me rollin
- Join Date: Jan 2011
- Age: 30
- Posts: 5,335
- Rep Power: 13063
alright. ty for advice. this few weeks i think will be trial and error until i find the balance of whats too hard/easyOriginally Posted by PeterGibbons316
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08-22-2011, 03:20 PM #7The BACKMAN
- Join Date: Aug 2005
- Location: District Of Columbia, United States
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- Rep Power: 35173
During the time when progression was highly prevalent for me...five pounds was the rule of thumb.
Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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