A little background: I’ve been trying to apply Charles Poliquin’s 5% solution to my bench in an effort to increase my maximum bench in the 3-5 rep range. I may have messed up the percentages and am in need of some advice to get back on track. Below is my last 4 workouts and one you read them you will see my delimma.
I didn’t know if I wanted to push the envelope and shoot for the 4-6/6-8 rep range or stay in the 3-5 rep range. In the end I counted these two workouts as one and went with the 3-5 rep range for my program on the 5% solution.
325 wasn’t actually 4-5% and after the first set I just decided to pump out 5 reps for 5 sets since technically I should have increased it 12lbs 4% or 15lbs 5%. This was an indicator that maybe I set my starting weight too low to begin with?
For this workout I finnally got the percentage right, and was able to pump out 4 reps for 5 sets. My question is considering all the mishaps in my program what should be my next weight and rep scheme? My gut feeling is that I should really be on workout #3 and increase the weight by 5% and lower the reps by 1. On the other hand if I were to go back to workout #2 and use the reps from workout #1 I may have shot myself in the foot?
Thanks for the reply Phill. I think you mean add 5% right?
My impression of this program is that it is based on specific percentages and loading parameters to achieve the desired results. My question was that since I f_cked up the percentages and reps would it negatively affect my progress?
[quote]one2njoy wrote:
Thanks for the reply Phill. I think you mean add 5% right?
My impression of this program is that it is based on specific percentages and loading parameters to achieve the desired results. My question was that since I f_cked up the percentages and reps would it negatively affect my progress?[/quote]
I mean progress add what evr you can even if 1/2 lb its progress or one rep. In short %'s look nice but always never workout
Use them as a guidline but use you as the final decision maker
Phill
I’ve use the 5% solution many times. If I was in your shoes I would do 3 more workouts. I would considere workout 4 and the 3rd workout and base the next three on what you did. Based on the program your next workouts would be:
I’ve use the 5% solution many times. If I was in your shoes I would do 3 more workouts. I would considere workout 4 and the 3rd workout and base the next three on what you did. Based on the program your next workouts would be:
WO5 325x6
WO6 340x5
WO7 355x4[/quote]
F_ck me! I didn’t catch your post before my workout, but thanks for the reply.
For workout #5, I decided to increase the weight and drop the reps by one. I guess I was being over confident! I think this week was the deal breaker, and I am really paying the price for my mistakes.
Work out #5
135lbs 1sets x 10 reps
225lbs 1x10
275lbs 1x5
315lbs 1x1
355lbs 3x2
315lbs 2x6
355lbs felt like boulders and I couldn’t get 3 reps for the life of me. On the 3rd set my second rep came up way to slow, so I decided to drop the weight to 315lbs and pump out as many reps as I could for 2 sets
I never make excuses for poor performance, but I made the stupid mistake of throwing in 3miles of cardio 2 times last week and I ran 3 miles first thing in the morning on the same day as workout #5.