Weight Increase Every 5 Days

[mlgender]

I have begun a 12 week powerlifting cycle from Dr. Squat. So far I am have completed day 1 and day 3.

Here is where I am confused. Here is his article. Please read it first so you will get an understanding:

http://www.bodybuilding.com/fun/drsquat11.htm

Now when you read the paragraphs below it states:

Notes: Each 5 day period should see approximately a 5 pound increase in your 80% level. It may just as easily be 2 pounds or 8 pounds. The precise increase in poundage will vary from athlete to athlete and from muscle group to muscle group.

Also, since there is a 5 pound increase assumed for your 80% level, there will be a commensurate increase in your ongoing 85, 90, 95, 100 and 120 percent levels respectively (see %Max Chart below). This basic scheme of periodizing your training intensity relative to anticipated increases in strength is applicable to any other exercise or muscle group. You must begin by calculating training poundages based on percentages of your current maximum in each of the three lifts.

EXAMPLE: Lifts at your last competition: 700 squat; 385 bench press; 585 deadlift


Here is the question. How much plate weight do I increase every 5 days on the 80% level? Do I increase to 2 lbs, 5lbs, or 8lbs?

Thank you for reading the post.

[sborg]

According to what I read, just adjust your max up 5 lbs every 5 days and then calculate the plate weight from the percentages given in the program for that particular day. If it gets to be too much, adjust it up by a smaller amount. In his example he only adjusts the bench weight by 3 lbs and makes the adjustments weekly, not every 5 days.

[mlgender]

Originally Posted by sborg

According to what I read, just adjust your max up 5 lbs every 5 days and then calculate the plate weight from the percentages given in the program for that particular day. If it gets to be too much, adjust it up by a smaller amount. In his example he only adjusts the bench weight by 3 lbs and makes the adjustments weekly, not every 5 days.

Then all I have to do is increase my max weight 5 lbs each week or do I have to follow the 5 lb increase every 5 days for squats and deadlift and 3 lbs each week for press?

[sborg]

Originally Posted by mlgender

Then all I have to do is increase my max weight 5 lbs each week or do I have to follow the 5 lb increase every 5 days for squats and deadlift and 3 lbs each week for press?

You need to find a level of increase that you can keep up with. He says right in the article that it will be different for everybody. Try it with the 5 lbs/week, and if that doesn't work for you, change it.