[quote]boldar wrote:
He recommends in the book an increase of straight weight ie 5 or 10 pounds. he doesn’t say to increase percentages. you missed a big part. [/quote]
This. OP is out to lunch, in left field.
Ya think,
What do you mean you don’t increase percentages? in the kindle book the percentages progress each day of week and then each week of cycle until deload week?
[quote]sharkOnesie wrote:
What do you mean you don’t increase percentages? in the kindle book the percentages progress each day of week and then each week of cycle until deload week?[/quote]
Here is an example of two cycles of bench to kill possible confusion:
Cycle 1: Tm = 100kg.
Wave 1: 65kg x 5, 75kg x 5, 85kg x 5+
Wave 2: 70kg x 3, 80kg x 3, 90kg x 3+
Wave 3: 75kg x 5, 85kg x 3, 95kg x 1+
Wave 4: 40kg x 5, 50kg x 5, 60kg x 5.
Cycle 2: Tm = 102,5kg. ( add 2,5kg/5 pounds to yout TM and recalculate your next cycles training weights. the tm increases while the % for the set and reps stays the same )
Wave 1: 67,5kg x 5, 77,5kg x 5, 87,5kg x 5+
Wave 2: 72,5kg x 3, 82,5kg x 3, 92,5kg x 3+
Wave 3: 77,5kg x 5, 87,5kg x 3, 97,5kg x 1+
Wave 4: 40kg x 5, 50kg x 5, 62,5kg x 5.
[quote]florelius wrote:
[quote]sharkOnesie wrote:
What do you mean you don’t increase percentages? in the kindle book the percentages progress each day of week and then each week of cycle until deload week?[/quote]
Here is an example of two cycles of bench to kill possible confusion:
Cycle 1: Tm = 100kg.
Wave 1: 65kg x 5, 75kg x 5, 85kg x 5+
Wave 2: 70kg x 3, 80kg x 3, 90kg x 3+
Wave 3: 75kg x 5, 85kg x 3, 95kg x 1+
Wave 4: 40kg x 5, 50kg x 5, 60kg x 5.
Cycle 2: Tm = 102,5kg. ( add 2,5kg/5 pounds to yout TM and recalculate your next cycles training weights. the tm increases while the % for the set and reps stays the same )
Wave 1: 67,5kg x 5, 77,5kg x 5, 87,5kg x 5+
Wave 2: 72,5kg x 3, 82,5kg x 3, 92,5kg x 3+
Wave 3: 77,5kg x 5, 87,5kg x 3, 97,5kg x 1+
Wave 4: 40kg x 5, 50kg x 5, 62,5kg x 5.
[/quote]
The one thing to remember that isn’t quite clear in your example is that the max goes up by 5lbs or 2.5kg, but the lifted weights only go up as the percentage of the total. Since you will inevitably be rounding, you’ll end up lifting the same weight for two cycles at some point on upper body lifts (unless you have access to fractional plates). On lower body lifts this doesn’t happen if you go up by 10lbs, but at some point you only go up by 5lbs on some weeks.
Some how OP thinks your suposed to apply these percentages to assistance lifts as well, and in his log he has a ton af assistance lifts, so I don’t know what he has on his kindle. It’s not a 531 program that I’m aware of, I just figured he would burn himself out, and find the real program along the way. Mabey this will help him, 531 is so simple, not sure where all the confusion is comming from