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  1. #31
    Registered User ShadowWolfe's Avatar
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    solid thread. this looks like a lot of effort went into it.

    Im almost positive ive run the old version of this before. Not sure if i found the workout from your thread or someone else made a carbon copy of it, but ive done this exact layout before.

    It worked out really good for me, I found progression to be a little slow for me since its a lot of volume and a lot of workouts. Its hard to continuously make PRs while doing a lot of volume as well.

    repped for a good program.
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  2. #32
    I sweat BCAAs and sea H2O JoeyTS's Avatar
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    Originally Posted by ShadowWolfe View Post
    solid thread. this looks like a lot of effort went into it.

    Im almost positive ive run the old version of this before. Not sure if i found the workout from your thread or someone else made a carbon copy of it, but ive done this exact layout before.

    It worked out really good for me, I found progression to be a little slow for me since its a lot of volume and a lot of workouts. Its hard to continuously make PRs while doing a lot of volume as well.

    repped for a good program.
    thanks for the positive feedback brother, appreciated
    Upper/Lower program write-up:
    http://forum.bodybuilding.com/showthread.php?t=160554001&p=1215242691&viewfull=1#post1215242691
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  3. #33
    Registered User RThoads's Avatar
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    I really like this so far. I did your first version a while back and it was great for more of a beginner, but this 2.0 might look simple on paper like that one but it is definitely not a beginner routine.
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  4. #34
    I sweat BCAAs and sea H2O JoeyTS's Avatar
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    Thanks. And Yes, I do not intend this to be for true beginners. The version from 2007 can maybe be used for a beginner. However, what I recommend for a beginner is something such as Starting Strength or AllPro's beginner routine.
    Upper/Lower program write-up:
    http://forum.bodybuilding.com/showthread.php?t=160554001&p=1215242691&viewfull=1#post1215242691
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  5. #35
    Grind Hard. Stay Humble. beardb's Avatar
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    Repped. Very good program. We are very like-minded. Well done.
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  6. #36
    I sweat BCAAs and sea H2O JoeyTS's Avatar
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    Originally Posted by beardb View Post
    Repped. Very good program. We are very like-minded. Well done.
    thanks, much appreciated
    Upper/Lower program write-up:
    http://forum.bodybuilding.com/showthread.php?t=160554001&p=1215242691&viewfull=1#post1215242691
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  7. #37
    Registered User RThoads's Avatar
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    repped -- this is solid, all lifts are up
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  8. #38
    Registered User ShadowWolfe's Avatar
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    you could split this as a 5/3/1 as well instead of 5x5.
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  9. #39
    Registered User RThoads's Avatar
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    Originally Posted by ShadowWolfe View Post
    you could split this as a 5/3/1 as well instead of 5x5.
    what would that look like? do 3 works sets of 5, 3, then 1 rep of each lift? or only the 5x5 lifts? and then keep the higher rep range stuff as is?
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  10. #40
    Registered User droalex's Avatar
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    Nice write up Joey!
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  11. #41
    Registered User FarmerBrain's Avatar
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    I have never followed a program as written, always feel like I need to change something :P. Was in the process of re-working lyle mcdonald's bulking routine to have more of a strength focus on the big lifts, but I believe I may just follow your routine instead. That being said there are a few things I would like your input on (changes bolded):


    Upper A (heavy horizontal / lighter vertical):
    Bench Press: 5x5*
    Barbell Row: 5x5*
    Standing Overhead Press: 3x10
    Pullup: 3x10
    Barbell Curl: 3x10

    Lower A (heavy push / lighter pull / core):
    Squats: 5x5*
    SLDL: 3x10
    Hack Squats: 3x10
    Steated Calf Raises: 3x10
    Glute-Ham Raise: 3x10
    Weighted Cable Crunch: 3x10
    Leg Raises: 3x10

    Upper B (heavy vertical / lighter horizontal):
    Standing Overhead Press: 5x5*
    Weighted Chin Ups: 5x5
    Flat BB Bench: 3x10
    Barbell Row: 3x10
    Weighted Triceps Dips: 3x10

    Lower B (heavy pull / lighter push / core):
    Deadlift: 5x5*
    Squats: 3x10
    Standing Calf Raise: 3x10
    Leg Press w/ focus on Quads: 3x10
    Weighted Cable Crunch: 3x10
    Weighted 45 Side-bend: 3x10


    Do you think these would be acceptable. Reason being, I find to keep my flat bench/OHP & Squat form/mind-muscle at peak I need to do the exercise twice a week. Also what would you think of adding a light couple sets (2x 12-15) of DB side raises & reverse flies, one exercise per upper day, to help balance the shoulder girdle? Sorry for making so many changes, didn't plan on it, but would appreciate to hear if you think I have done any 'stupid' changes.
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  12. #42
    I sweat BCAAs and sea H2O JoeyTS's Avatar
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    Originally Posted by FarmerBrain View Post
    I have never followed a program as written, always feel like I need to change something :P. Was in the process of re-working lyle mcdonald's bulking routine to have more of a strength focus on the big lifts, but I believe I may just follow your routine instead. That being said there are a few things I would like your input on (changes bolded):


    Upper A (heavy horizontal / lighter vertical):
    Bench Press: 5x5*
    Barbell Row: 5x5*
    Standing Overhead Press: 3x10
    Pullup: 3x10
    Barbell Curl: 3x10

    Lower A (heavy push / lighter pull / core):
    Squats: 5x5*
    SLDL: 3x10
    Hack Squats: 3x10
    Steated Calf Raises: 3x10
    Glute-Ham Raise: 3x10
    Weighted Cable Crunch: 3x10
    Leg Raises: 3x10

    Upper B (heavy vertical / lighter horizontal):
    Standing Overhead Press: 5x5*
    Weighted Chin Ups: 5x5
    Flat BB Bench: 3x10
    Barbell Row: 3x10
    Weighted Triceps Dips: 3x10

    Lower B (heavy pull / lighter push / core):
    Deadlift: 5x5*
    Squats: 3x10
    Standing Calf Raise: 3x10
    Leg Press w/ focus on Quads: 3x10
    Weighted Cable Crunch: 3x10
    Weighted 45 Side-bend: 3x10


    Do you think these would be acceptable. Reason being, I find to keep my flat bench/OHP & Squat form/mind-muscle at peak I need to do the exercise twice a week. Also what would you think of adding a light couple sets (2x 12-15) of DB side raises & reverse flies, one exercise per upper day, to help balance the shoulder girdle? Sorry for making so many changes, didn't plan on it, but would appreciate to hear if you think I have done any 'stupid' changes.
    Looks really good. You subbed in stuff that hits on the theme of the workout--good lifts that fit are great. I just say not to sub in stuff when someone want to remove say a pullup and add in a tricep press-down in its place or remove rows and add in another curl (you get the point). I only put in the push press to give more of a heavy-weight explosive move on the upper vertical push and obviously strict overhead press is perfect as well for an upper body vertical push. I also like the idea of squatting twice a week very much and for myself I always tried to do so; therefore, if you can handle another squat day then go for it and more power to you. Finally, as to adding the rear and side delt work, have a look at my post about additional work commonly added--those are the two lift I add myself so overall, looks like a good routine and as long as you can progress in weight used and recover you should make some good gains on it.

    Originally Posted by JoeyTS View Post
    Additional Work (optional):

    I know people will think, “But I want to complicate this nice simple effective routine”

    Because it does cover most all of a newer and intermediate lifter's needs, I urge you to please try the basic template out for a while and see how you like it before adding anything.

    Well the handful of folks I have had try this often find it is possible to add a very slight amount of additional work if needed for specific goals. I strongly suggest if you add anything, it only be one relatively light isolation type lift with 2 or 3 work sets at the end of the main work for that body-part on a given day—remember recovery is the key to success. Of course, if you do add any additional work it would have to be a type of lift (plane of motion) that goes on that day; Therefore, NO upper work on a lower day!


    An example of commonly desired optional work in brackets {optional}:

    Upper A (heavy horizontal / lighter vertical):
    Bench Press: 5x5*
    Barbell Row: 5x5*
    Standing Overhead Press: 3x10
    Pullup: 3x10
    {Reverse Flys: 3x10}
    Barbell Curl: 3x10
    {Dumbbell conc. Curls: 3x10}

    Lower A (heavy push / lighter pull / core):
    Squats: 5x5*
    SLDL: 3x10
    Lung: 3x10
    {Leg Curls: 3x10}
    Weighted 45 Back hyperextensions: 3x10
    Weighted Decline Crunch: 3x10
    Leg Raises: 3x10

    Upper B (heavy vertical / lighter horizontal):
    Push Press: 5x5*
    Weighted Pullup: 5x5
    Incline Dumbbell Press: 3x10
    Barbell Row: 3x10
    Weighted Dips: 3x10
    {dumbbell Triceps Extensions: 2x10}
    {Lateral Raises: 3x10}


    Lower B (heavy pull / lighter push / core):
    Deadlift: 5x5*
    Leg Press: 3x10
    Standing Calf Raise: 3x10
    {Leg Extensions: 3x10}
    Weighted Back hyperextensions: 3x10
    Weighted Decline Crunch: 3x10
    Weighted 45 Side-bend: 3x10



    Stalling and Resetting

    Stalling is one realistic result of progressive resistance (we simply cannot add +5lb a week indefinitely) and when hitting this wall happens I suggest you deload and have another go at the progression as written to see if you may push through the barrier. My advice is to reduce the resistance by approximately 10% (round/ error in favor of going lighter as the progression rapidly will have you back up to the challenging your personal bests in no time). Deload and work back through the sticking point. If you have really been hitting it hard even a rest week prior to the deload may help (HST training does a similar type of thing). Finally, I would add that after hitting a wall and resetting a few times, as with any program, try some changes; take a few weeks off from the program and change things up with something different such as a straight power lifting routine or full HST cycle. Then after reaching a goal in the alternate program, come back revisit this program and try to set new highs once again. This is the way to keep progressing past the limits of a single program (a link to other programs is included in the big list under the “General Advices” section of this write-up. Stay strong and stay consistent and I hope you enjoy some good gains!
    Upper/Lower program write-up:
    http://forum.bodybuilding.com/showthread.php?t=160554001&p=1215242691&viewfull=1#post1215242691
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  13. #43
    Registered User FarmerBrain's Avatar
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    Originally Posted by JoeyTS View Post
    Looks really ...
    Right on man, thanks for the feed back, measily reps for a very solid routine you have set up there.

    I worked an upper/lower split for a ~4 month bulk last year and made great gains for squats/deads but my bench and OHP went no where. Question if I wasn't doing to much extra BS exercises and it was unknowingly affecting my recovery (as this has alot less fluff, ie no flies, weighted chest dips, ontop of what you already have listed).
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  14. #44
    Registered User FarmerBrain's Avatar
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    Hey Joey, have another question for you. I read what you have read regarding deloads, but was wondering what your thoughts are on when you should hit your previouys 5 RMs after the deload. So I have been cutting for the last 2-3 months and am deloading this week by ~70 weight on the bar, but am unsure if I should hit my old 5RM in 2/3/4 weeks?

    Was planning on deload this week, do ~85% next week, and then 5RMs on week 3. Tempted to push 5RM out to week 4 but also hat the idea of "wasting" time by not adding weight to my lifts if there is no benefit. Thanks!
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  15. #45
    I sweat BCAAs and sea H2O JoeyTS's Avatar
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    Originally Posted by FarmerBrain View Post
    Hey Joey, have another question for you. I read what you have read regarding deloads, but was wondering what your thoughts are on when you should hit your previouys 5 RMs after the deload. So I have been cutting for the last 2-3 months and am deloading this week by ~70 weight on the bar, but am unsure if I should hit my old 5RM in 2/3/4 weeks?

    Was planning on deload this week, do ~85% next week, and then 5RMs on week 3. Tempted to push 5RM out to week 4 but also hat the idea of "wasting" time by not adding weight to my lifts if there is no benefit. Thanks!
    How much to deload will be a matter of your preference. But how long it will take to get back up to push your limits again will take as long as it takes based upon how much you backed-off and how much you add each week. I like to do the +5lb increments for convenience. I used to train with someone that used +1lb micro plates from PDA. So for me, if I dropped 25 lb off my bench, it would take me a full 5 weeks to be back up there at my rate of +5lb a week. This is not an advanced program and is still using basic linear progression for an early intermediate lifter who is graduating from the beginner full-body programs and needs to start dividing the body into a split. Later on, the lifter will need to learn more advanced deloading and progression techniques. If you wanted to move faster back up to your limits, using my example of a 25lb reduction, one could jump +10lb after the first week of deload and then +5lb each week thereafter. If you have been hitting it really hard for a long time, months, even a full rest week is something to be considered, then the lighter weight, then the first big jump up followed by the slow consistent increments. Remember the fasted way to long term goals is to keep making progress without major interruptions such as burn-out or get injured. Do what it takes to hit it hard, stay fresh, and keep pushing your limits over a long term goal.
    Upper/Lower program write-up:
    http://forum.bodybuilding.com/showthread.php?t=160554001&p=1215242691&viewfull=1#post1215242691
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  16. #46
    I sweat BCAAs and sea H2O JoeyTS's Avatar
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    Originally Posted by droalex View Post
    Nice write up Joey!
    Thanks, if you run it, give me feedback because I am always looking to improve
    Upper/Lower program write-up:
    http://forum.bodybuilding.com/showthread.php?t=160554001&p=1215242691&viewfull=1#post1215242691
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  17. #47
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    bump
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    Hey Joey. Another question regarding your program. So for the 5x5* exercises, do you really get enough volume/stimulus at the heavy weights with only 1 set being at work weight? Part way through my second week, and I find the first 2 sets to be way to light. What would you recommend:
    -Run it how it is, it will work,
    -Make the weight increments between the 5x5 sets smaller,
    -Drop the first light set and do 2 sets at full working weight,
    -Or something else?

    Sort of leaning towards dropping the first light set and doing 2 at full weight but not sure if that may somehow compromise negatively effect me/the program long term

    Thanks
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  19. #49
    I sweat BCAAs and sea H2O JoeyTS's Avatar
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    Originally Posted by FarmerBrain View Post
    Hey Joey. Another question regarding your program. So for the 5x5* exercises, do you really get enough volume/stimulus at the heavy weights with only 1 set being at work weight? Part way through my second week, and I find the first 2 sets to be way to light. What would you recommend…
    I recommend you just run it as written. Read the “ramping” section and that is how I would handle the 5x5 work. Please believe me this program has decent volume. You will hit that are twice a week and once you are pushing new personal bests it will challenge you. Finally, keep in mind the 5x5 is a little more strength oriented (but will definitely add mass) and the 3x10 work is the more hypertrophy work (keep adding weight or intensity on this work also). Sometimes less is more and in this case I really believe it is already a lot of work.
    Upper/Lower program write-up:
    http://forum.bodybuilding.com/showthread.php?t=160554001&p=1215242691&viewfull=1#post1215242691
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    Originally Posted by JoeyTS View Post
    I recommend you just run it as written. Read the “ramping” section and that is how I would handle the 5x5 work. Please believe me this program has decent volume. You will hit that are twice a week and once you are pushing new personal bests it will challenge you. Finally, keep in mind the 5x5 is a little more strength oriented (but will definitely add mass) and the 3x10 work is the more hypertrophy work (keep adding weight or intensity on this work also). Sometimes less is more and in this case I really believe it is already a lot of work.
    Yeah, I read the ramping section, and just re-read it again. Maybe it is just because previous to this I was doing 3x5 at working weight so this seems like to little work at the heavy weight, but I will take your word/advice and run it like you have outlined it. Thanks, and repped

    Edit-Well attempted to rep but I'm on spread, but thank you for the help
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    Originally Posted by FarmerBrain View Post
    Yeah, I read the ramping section, and just re-read it again. Maybe it is just because previous to this I was doing 3x5 at working weight so this seems like to little work at the heavy weight, but I will take your word/advice and run it like you have outlined it. Thanks, and repped

    Edit-Well attempted to rep but I'm on spread, but thank you for the help
    No problem bro. stay strong and consistent, eat, sleep, and you will love the results
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    http://forum.bodybuilding.com/showthread.php?t=160554001&p=1215242691&viewfull=1#post1215242691
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    Originally Posted by JoeyTS View Post
    http://forum.bodybuilding.com/showthread.php?t=2845231


    This is from over on the nutrition section (since some of my links may be old).
    It is an overview of macro- and micro- nutrients and simply very informative so I would like to share it with anyone that decides to read over my program. It is not a sticky over there at the time I make this post, but upon my revamp to my advice list (I have some broken outdated links and the last time I updated the list was 2007 so some things have changed since then regarding what I, or we all, know) I will add it in under must-read nutritional info. Hope it helps someone out there.
    good share, that link is one of the best thread I have read here
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    Hi, i want to try running this program but am having trouble figuring out what weight i should be using for the 3x10 sets. Is there a certain % of the my max 5x5 weight that i should use?


    Originally Posted by JoeyTS View Post
    Progression:

    5x5 lifts
    On the 5x5 ramping work, start out light so you KNOW for a fact you will get every rep for a least the first two or three weeks. Then, much like in the Starr linear 5x5, add weight every week. I recommend ~5lb to each of the 5x5 sets each week (or get a set of micro plates to add smaller increments to suit your own specific needs). In order to increase workload, an addition does not have to always be on the top set. Sometime I would just increase the weight on the 4th or 3rd set etc... If you want to be very aggressive you could add 5lb to ALL the work sets on the 5x5 work each week.

    3x10 lifts
    Note that these are straight sets. This means after any light warm-up or acclimation sets, three work sets of ten reps each are to be performed with all three sets using the same weight. On the 3x10 work it is a bit more difficult to make a universal plan of progression because it is likely that even a 2.5 lb increase each session would be too aggressive for most intermediate trainees. Nonetheless, the goal is to add weight to the bar as often as possible. I strongly recommend fractional/micro-plates (1 lb and even smaller are available) if you cannot achieve a 2.5 lb increase every week. Also, you can increase intensity and other factors in addition to increasing weight.


    Tempo:

    5x5 lifts
    On the 5x5 work, the goal is more strength oriented. The focus of this part is lifting HEAVY! I recommend you take the time you need in between sets to push as much weight as you have planned for that week. This may mean up to 5 minute breaks in between sets. No super-sets or other techniques; just plain simply heavy lifts, rest in between sets, and consistent progressive resistance week-to-week with the goal of new personal bests and increased strength.

    3x10 lifts
    On the 3x10 work it's the opposite. This work is there for a number of reasons; two of which are hypertrophy and muscular endurance. It is also a form of active recovery, but that is not the primary reason I added it. So you want to keep the intensity on this work higher. Try to keep rests short, maybe only a minute or so between sets. Not at all required but if you would like supper-sets work well here for opposing muscle groups (supper set a push with the opposite pull such as a a triceps movement with a bicep movement or a overhead press with pullups) to increase intensity and shorten the total duration of the workout. The weight used is not the focus; it's the perfect form, getting all the reps, and higher intensity. Therefore, any increase in overall intensity on the 3x10 work is as good as an increase in the weight on the bar. Nonetheless, as with any weight training, it is desirable to add weight if/when possible.
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    Originally Posted by JoeyTS View Post

    Stalling is one realistic result of progressive resistance (we simply cannot add +5lb a week indefinitely) and when hitting this wall happens I suggest you deload and have another go at the progression as written to see if you may push through the barrier. My advice is to reduce the resistance by approximately 10% (round/ error in favor of going lighter as the progression rapidly will have you back up to the challenging your personal bests in no time). Deload and work back through the sticking point.
    Hey Joey.
    So I have not hit my reps for 2 weeks on my top 5x5 set for both bench press and squats. I plan to try bench once more, but plan to reset squats next time out. So regarding deloading/resetting, do you recommend:
    keeping the first 4 sets the same, and reduce just the top set 10%?
    Or should I reduce the top set 10% and recalculate the first 4 sets off of that #?

    Reason being for both exercises the first 4 sets are a breeze.. It is just the 5th set I always seem to stumble..

    Thanks
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    Originally Posted by tromachick View Post
    Hi, i want to try running this program but am having trouble figuring out what weight i should be using for the 3x10 sets. Is there a certain % of the my max 5x5 weight that i should use?
    Hey man. Been using this program outline for 6 weeks or so. Based on my 5x5#'s vs my 3x10's, I find all my 3x10's are 60-70% of my to 5x5 set. That being said I recomend you start them on the low end 50-60%, then just add weight till you hit 3x10.
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    Originally Posted by FarmerBrain View Post
    Hey man. Been using this program outline for 6 weeks or so. Based on my 5x5#'s vs my 3x10's, I find all my 3x10's are 60-70% of my to 5x5 set. That being said I recomend you start them on the low end 50-60%, then just add weight till you hit 3x10.
    cool, thanks for the input. i was going to do 60% but i think i will start at 50% and see how it goes.
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    Originally Posted by FarmerBrain View Post
    Hey Joey.
    So I have not hit my reps for 2 weeks on my top 5x5 set for both bench press and squats. I plan to try bench once more, but plan to reset squats next time out. So regarding deloading/resetting, do you recommend:
    keeping the first 4 sets the same, and reduce just the top set 10%?
    Or should I reduce the top set 10% and recalculate the first 4 sets off of that #?

    Reason being for both exercises the first 4 sets are a breeze.. It is just the 5th set I always seem to stumble..

    Thanks
    When I deload on any program, I do it across all the sets. However, you bring up an interesting idea that if all your warm-up/ramping work is really easy then why not just reset the work-set(s). I would be interested to hear what others think of this as well. In all the years I have been on this forum, I honestly have never seen much discussion on that specific idea. Go for it. Just make sure you are taking enough off the bar to give yourself at least two weeks of reduced work before hitting that sticking point again. I may do this same thing in the program I am currently using for myself when the time comes, and it is coming soon lol. Let us know how it works out (the only possible negative I could think of is that if the ramping work is significant enough then your body/CNS won't get enough of the deload benefit to come back refreshed).

    Originally Posted by FarmerBrain View Post
    Hey man. Been using this program outline for 6 weeks or so. Based on my 5x5#'s vs my 3x10's, I find all my 3x10's are 60-70% of my to 5x5 set. That being said I recomend you start them on the low end 50-60%, then just add weight till you hit 3x10.
    Originally Posted by tromachick View Post
    cool, thanks for the input. i was going to do 60% but i think i will start at 50% and see how it goes.
    I agree with FarmerBrain, and I also agree with Tromachick that error on the lighter side because you have plenty of time/room for progression and weight will come up.
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    Originally Posted by JoeyTS View Post
    When I deload on any program, I do it across all the sets. However, you bring up an interesting idea that if all your warm-up/ramping work is really easy then why not just reset the work-set(s). I would be interested to hear what others think of this as well. In all the years I have been on this forum, I honestly have never seen much discussion on that specific idea. Go for it. Just make sure you are taking enough off the bar to give yourself at least two weeks of reduced work before hitting that sticking point again. I may do this same thing in the program I am currently using for myself when the time comes, and it is coming soon lol. Let us know how it works out (the only possible negative I could think of is that if the ramping work is significant enough then your body/CNS won't get enough of the deload benefit to come back refreshed).





    I agree with FarmerBrain, and I also agree with Tromachick that error on the lighter side because you have plenty of time/room for progression and weight will come up.
    Thanks for the input. Doing the math I don't think I will take 10% off my top set for squats, as that will bring me down from 270 (Last weight I successfully did 5x5) --> ~240-245. Adding 5lbs a week, it would take me 6 weeks or so to hit that sticking point again.

    Was planning to go to 260 next week, this would mean I'd hit 275, my sticking point, after 3 weeks of reduced intensity on the top set. Would you agree with this (3 weeks of reduced intensity/re-ramping the weight up) or do you think I'd be smarter to drop it more to say 250-255lbs?

    Also, would be interested to see what program you run if you don't mind.

    Thanks
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    Plan on starting this in a few weeks. Exactly what I've been looking for. Will post results after a month or so
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    I sweat BCAAs and sea H2O JoeyTS's Avatar
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    Originally Posted by FarmerBrain View Post
    Thanks for the input. Doing the math I don't think I will take 10% off my top set for squats, as that will bring me down from 270 (Last weight I successfully did 5x5) --> ~240-245. Adding 5lbs a week, it would take me 6 weeks or so to hit that sticking point again.

    Was planning to go to 260 next week, this would mean I'd hit 275, my sticking point, after 3 weeks of reduced intensity on the top set. Would you agree with this (3 weeks of reduced intensity/re-ramping the weight up) or do you think I'd be smarter to drop it more to say 250-255lbs?

    Also, would be interested to see what program you run if you don't mind.

    Thanks
    yes, I do agree that 3 weeks of reduced weight (make sure that it truly feels like you have done less work--that first week of deload should feel easy) in enough to let your CNS recover and for you to give your entire body a chance to come back fresh again. Lately, I have been recommending a full week off followed by 2 weeks of lighter weight to people I train (beginners/intermediates--not anyone hard-core or advanced); I simply subtract two weeks of additions to the bar and have them start back from that point so that down the road after two weeks of consistent additions again, they will be back at their heavy weights.

    As for myself, I was away from training for a long time (almost a decade) and suffered some serious health issues resulting in having a pace-maker and some other things to work around. However, I recently decided it was best for me to do what I love and get back into lifting as a #1 priority. I am almost new to things again--full squats worksets are at 250 lb and I think the best deadlift set I have done thus far is around 275, but I just got back after a decade so it's on! haha. I am currently doing a 3-day a week A/B compound lift program that I wrote-up at the link below (I believe once there you have to click on the days to see the workout, and Fridays have a small variation). Check it out: http://my.bodybuilding.com/workouts/...xt=FINDER_LIST
    Upper/Lower program write-up:
    http://forum.bodybuilding.com/showthread.php?t=160554001&p=1215242691&viewfull=1#post1215242691
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