I’m on my second cycle right now (week 5) and from week’s 1-3 of the first cycle i attempted to beat PR’s, week 4 was the deload and now week five is here. My question is do i continue to attempt PR’s from the previous cycle or start a new with cycle 2?
I’m not sure if i’ve missed it somewhere in the E-book or not, but want to make sure.
Cheers
Either. It’s up to you.
Depends on the reps you got the fist time, if you get lots of reps put more weight on the bar.
My first two cyle’s reps looked like this:
DL cycle #1: 13(5+), 13(3+), 11(1+) DL cycle #2 (+5kg): 14(5+), 12(3+), 11(1+)
MP cycle #1: 10(5+), 13(3+), 10(1+) MP cycle #2 (+2.5kg): 12(5+), 15(3+), 13(1+)
fSQ cycle #1: 11(5+), 10(3+), 9(1+) fSQ cycle #1 (+5kg) : 10(5+), 10(3+), 8(1+)
BP cycle #1: 15(5+), 14(3+), 12(1+) MP cycle #2 (+5kg): 12(5+), 12(3+), 13(1+)
I’m hoping to add weight for quite a few cycles before re-adjusting.
[quote]SinnerG wrote:
I’m on my second cycle right now (week 5) and from week’s 1-3 of the first cycle i attempted to beat PR’s, week 4 was the deload and now week five is here. My question is do i continue to attempt PR’s from the previous cycle or start a new with cycle 2?
I’m not sure if i’ve missed it somewhere in the E-book or not, but want to make sure.
Cheers[/quote]
I am not sure exactly what you are asking, specifically what you mean by “from the previous cycle.” You will be going up in weight each cycle (adding weight to your training max and calculating new numbers from that) until you are unable to hit the prescribed reps or otherwise reset. You will always be going for PRs when you feel up to it.
If you are asking if you should attempt to get a rep PR with the weights from cycle 1, the answer is generally no because you should be increasing weight. If you hit the same reps with the increased weight then you have an improvement, and you may find at times that you actually hit more reps with the increased weight. It is also the case that at times you will be using the same weights and going for more reps, because the weights for your third week may be your weight in a future cycle for an earlier wave. That is, the weight you used for 1 will eventually be the weight you use for 3, and sometime after that for 5.
In conclusion, keep track of all of your main lifts, go up in weight each cycle, and try to do better in terms of reps and/or weight as often as possible.
Does this answer your question? If not, can you try to say more and clarify your question?
To clear things up for you rev, my first cycle looks like this:
BP: Cycle #1 - (15),(16),(17)
DL: Cycle #1 - (6),(6),(6)
MP: Cycle #1 - (14),(15),(15)
Sq: Cycle #1 - (12),(13),(14)
The concern comes from setting such a high benchmark to begin with i wasn’t sure if we should reset our PR benchmarks in cycle 2, or attempt to beat week 3’s from the first cycle. I think you and Boffin nailed it though, thanks!
If you are hitting decent rep #'s on your last set, then add 5 lbs. to your 90% 1RM for upper lifts, and 10 lbs. to your lower lifts, and recalculate the percentages.
According to Wendler, stick it out. Keep making the slow increments to your training weight. Over time it will balance out.
I found personally that my deadlift shot up with the “lower loads.” I went from 12 reps in my very first cycle’s 5+ week to 13 reps in the 1+ week in my third cycle. Stick it out, it works.
will do bro, thanks! i’ll keep aiming for those high rep records and see how i go.
[quote]SinnerG wrote:
To clear things up for you rev, my first cycle looks like this:
BP: Cycle #1 - (15),(16),(17)
DL: Cycle #1 - (6),(6),(6)
MP: Cycle #1 - (14),(15),(15)
Sq: Cycle #1 - (12),(13),(14)
The concern comes from setting such a high benchmark to begin with i wasn’t sure if we should reset our PR benchmarks in cycle 2, or attempt to beat week 3’s from the first cycle. I think you and Boffin nailed it though, thanks![/quote]
Do these numbers mean you got 17/6/15/14 reps on Week 3 of the +1 lift?
yea
Those are a bit high maybe you under estimated the 1RM numbers when starting. If you already started cycle 2 just go with exactly what the program says. For any lift you get 12 reps on Week 3 maybe up by twice the recommended weight for the next cycle.
[quote]sufiandy wrote:
Those are a bit high maybe you under estimated the 1RM numbers when starting. If you already started cycle 2 just go with exactly what the program says. For any lift you get 12 reps on Week 3 maybe up by twice the recommended weight for the next cycle. [/quote]
Maybe a little high, but I say keep going. I was starting to stall, dropped 10/20 lbs on lifts, now hitting double digits on all exercises and waves the last two cycles. You can still get stronger on higher rep work
[quote]aap wrote:
Stick it out, it works.[/quote]
Thank you.