One quick question. Deload once per 4 weeks (3/5/1/deload/repeat) or 6 weeks (3/5/1/3/5/1/deload/repeat)?
And one other question. In 3 month challenge 50, 60 and 70% of TM means that (example):
Month 1
Week 1, TM = 3 x x (weight)
Week 2, TM = 5 x y (weight)
Week 3, TM = 1 x z (weight)
So in:
Week 1, 5 x 10 x 50% of x
Week 2, 5 x 10 x 50% of y
Week 3, 5 x 10 x 50% of z
Hm?
[quote]RAWRER wrote:
One quick question. Deload once per 4 weeks (3/5/1/deload/repeat) or 6 weeks (3/5/1/3/5/1/deload/repeat)?
And one other question. In 3 month challenge 50, 60 and 70% of TM means that (example):
Month 1
Week 1, TM = 3 x x (weight)
Week 2, TM = 5 x y (weight)
Week 3, TM = 1 x z (weight)
So in:
Week 1, 5 x 10 x 50% of x
Week 2, 5 x 10 x 50% of y
Week 3, 5 x 10 x 50% of z
Hm?[/quote]
Those percentages are based off of the training max, so it would look like this:
65% x5
75% x5
85% x5
5x10 with 50%
So for example if my 1 RM (100%) is 100 lbs then I’m starting with 90% as my Training Max, that’s mean 90 lbs. Next from 90 lbs I am counting next percentages like that:
TM = 90 lbs
65% = 58 lbs
75% = 68 lbs
85% = 76 lbs
and 5 x 10 50% = 45 lbs
5 x 10 BBB:
(50%) First month - 5 x 10 x 45 lbs
(60%) Second month - 5 x 10 x 54 lbs
(70%) Third month - 5 x 10 x 63 lbs
I am right now?
And one other question. Should I add 5 - 10 lbs per month or not in BBB 3 month challenge to main lifts?
[quote]RAWRER wrote:
One quick question. Deload once per 4 weeks (3/5/1/deload/repeat) or 6 weeks (3/5/1/3/5/1/deload/repeat)?
And one other question. In 3 month challenge 50, 60 and 70% of TM means that (example):
Month 1
Week 1, TM = 3 x x (weight)
Week 2, TM = 5 x y (weight)
Week 3, TM = 1 x z (weight)
So in:
Week 1, 5 x 10 x 50% of x
Week 2, 5 x 10 x 50% of y
Week 3, 5 x 10 x 50% of z
Hm?[/quote]
The deload is up to you - based on your own exeperience, which one works better. It doesn’t matter too much as the principles are identical. As for your second question, it makes no sense to me so please re word it.
Second question from first post is no sense for me too now. I mean that, BBB 5 x 10 percentages is 50% in first month, 60% in second and 70% in third. I count weight from TM and I am adding 10% to weight per month, yes?
[quote]RAWRER wrote:
So for example if my 1 RM (100%) is lbs then I’m starting with 90% as my Training Max, that’s mean 90 lbs. Next from 90 lbs I am counting next percentages like that:
TM = 90 lbs
65% = 58 lbs
75% = 68 lbs
85% = 76 lbs
and 5 x 10 50% = 45 lbs
5 x 10 BBB:
(50%) First month - 5 x 10 x 45 lbs
(60%) Second month - 5 x 10 x 54 lbs
(70%) Third month - 5 x 10 x 63 lbs
I am right now?[/quote]
Except that each month the TM should go up 5 or 10 lbs, so the % for the BBB sets needs to reflect that, e.g. First month is 50% of 90, second month will be 60% of 95, third month will be 70% of 100.
[quote]RAWRER wrote:
One quick question. Deload once per 4 weeks (3/5/1/deload/repeat) or 6 weeks (3/5/1/3/5/1/deload/repeat)?
And one other question. In 3 month challenge 50, 60 and 70% of TM means that (example):
Month 1
Week 1, TM = 3 x x (weight)
Week 2, TM = 5 x y (weight)
Week 3, TM = 1 x z (weight)
So in:
Week 1, 5 x 10 x 50% of x
Week 2, 5 x 10 x 50% of y
Week 3, 5 x 10 x 50% of z
Hm?[/quote]
You need to read the 5/3/1 book - the TM is not the reps that you do on your final set. The TM is your Training Max.
I know what is TM. Please read my previous post.
[quote]RAWRER wrote:
Second question from first post is no sense for me too now. I mean that, BBB 5 x 10 percentages is 50% in first month, 60% in second and 70% in third. I count weight from TM and I am adding 10% to weight per month, yes?[/quote]
NO.
as it appears English isnt your first language, maybe you are meaning the same thing, but the BBB sets are based off of the Training Max ™.
for example, starting with TM of 200, increasing by 10lb each cycle:
if TM is 200 first month,
BBB @ 50% = 100lb.
SECOND month TM 210:
BBB @ 60% = 126lb/round up to 125lb
THIRD month TM 220:
BBB @ 70% = 154lb/round up to 155lb
if making 5lb increases each cycle, numbers would be adjusted to
month 1 TM 200
50% @ 100
month 2 TM 205
60% @ 123lb (round to 120 or 125)
month 3 TM 210
70% @ 147lb (round to 145 or 150)
that SHOULD answer your question.