quick question.

kenwood · 08-23-2006, 08:39 PM

my workout looks like this fore bench

Bench Press – RE to ME
Week 1: 4x12 @ 65%-175
Week 2: 3x8 @ 75%-205
Week 3: 3x3 @ 85%-225
Week 4: 1x2 @ 95%-255
Week 5: 1x1 @ 100%-265
Week 6: 1x1 @ 105% - Attempt record-

on week 3 it says 225 for 3 reps. what if i can do 225 for 8 reps lol(i can) soshould i do asmany reps as i can or just do 3?

**CowPimp** · 08-23-2006, 09:47 PM

Quote:

Originally Posted by kenwood

my workout looks like this fore bench

Bench Press – RE to ME
Week 1: 4x12 @ 65%-175
Week 2: 3x8 @ 75%-205
Week 3: 3x3 @ 85%-225
Week 4: 1x2 @ 95%-255
Week 5: 1x1 @ 100%-265
Week 6: 1x1 @ 105% - Attempt record-

on week 3 it says 225 for 3 reps. what if i can do 225 for 8 reps lol(i can) soshould i do asmany reps as i can or just do 3?

You could probably handle more than 225 if you use long rest periods when lifting 3 sets of 3, which I recommend. Also, you could always estimate your 1RM based on your 8RM, which is about 280.

kenwood · 08-23-2006, 09:56 PM

Quote:

Originally Posted by CowPimp

You could probably handle more than 225 if you use long rest periods when lifting 3 sets of 3, which I recommend. Also, you could always estimate your 1RM based on your 8RM, which is about 280.

so that week that i've gotta do 225 for 3x3 should i kick it up to 245-255 3x3?

kenwood · 08-23-2006, 09:59 PM

ok so my whole freaking routine looks like this

Monday– Bench Press Day:

Bench Press – RE to ME
Week 1: 4x12 @ 65%-175
Week 2: 3x8 @ 75%-205
Week 3: 3x3 @ 85%-225
Week 4: 1x2 @ 95%-255
Week 5: 1x1 @ 100%-265
Week 6: 1x1 @ 105% - Attempt record-

Incline Press
Bent Rows
Overhead Press
Dips

Wednesday-Squat day

Squat – RE to ME
Week 1: 4x12 @ 65%-205
Week 2: 3x8 @ 75%-235
Week 3: 3x3 @ 85%-265
Week 4: 1x2 @ 95%-295
Week 5: 1x1 @ 100%-315
Week 6: 1x1 @ 105% - Attempt record-
Lunges
Chinups
Zercher Squats
Face Pulls

Friday – Deadlift Day:

Deadlift – RE to ME
Week 1: 4x12 @ 65%-235
Week 2: 3x8 @ 75%-275
Week 3: 3x3 @ 85%-310
Week 4: 1x2 @ 95%-345
Week 5: 1x1 @ 100%-365
Week 6: 1x1 @ 105% - Attempt record-
SLDLs
DB Rows
Reverse Hypers
Pullups

can i adjust that somewhat so i dont have to max-out on all 3 of them in the same week? so i can just do for example max out on bench 1 week then the next week maxout on squats then the week after that maxout on deads?

**CowPimp** · 08-23-2006, 10:01 PM

You could do 3 sets of 3 at 87-90% if you really wanted, and you implemented long enough rest intervals. Like I said, you could also estimate your 1RM based on your latest PR with reps. Just make a decision.

kenwood · 08-23-2006, 10:03 PM

Quote:

Originally Posted by CowPimp

You could do 3 sets of 3 at 87-90% if you really wanted, and you implemented long enough rest intervals. Like I said, you could also estimate your 1RM based on your latest PR with reps. Just make a decision.

ok so next week is my "week 2- 3x8" can i also kick that up to 215-225?

**CowPimp** · 08-23-2006, 10:04 PM

Quote:

Originally Posted by kenwood

ok so next week is my "week 2- 3x8" can i also kick that up to 215-225?

Yes, surely.

kenwood · 08-23-2006, 10:06 PM

ok thanks. i will do the same to my squat and deadlift days, i'll have longer R.I's. thank you CowPimp

kenwood · 08-23-2006, 10:10 PM

another Q. on deadlift day can i just throw out week 1? "Week 1: 4x12 @ 65%-235" and do 8 reps? or can i just do this?

Deadlift – RE to ME
Week 1: 3x8
Week 2: 3x6
Week 3: 3x3
Week 4: 1x2
Week 5: 1x1 @ 100%-365
Week 6: 1x1 @ 105% - Attempt record-

**CowPimp** · 08-23-2006, 10:13 PM

Quote:

Originally Posted by kenwood

another Q. on deadlift day can i just throw out week 1? "Week 1: 4x12 @ 65%-235" and do 8 reps? or can i just do this?

Deadlift – RE to ME
Week 1: 3x8
Week 2: 3x6
Week 3: 3x3
Week 4: 1x2
Week 5: 1x1 @ 100%-365
Week 6: 1x1 @ 105% - Attempt record-

That works as well, yes. Same idea.

kenwood · 08-23-2006, 10:16 PM

ok thanks because i can't imagine doing 12reps for deads :shock: lol i usually never go over 6

kcoleman · 08-23-2006, 11:02 PM

I've heard of 20 rep dead routines.

you'd definitely need straps for that.

**CowPimp** · 08-24-2006, 09:32 AM

I've done 15 rep Romanian deadlifts. That sucked a lot of ass.

**P-funk** · 08-24-2006, 10:34 AM

Quote:

Originally Posted by kcoleman

I've heard of 20 rep dead routines.

you'd definitely need straps for that.

no one told me.

08-23-2006, 08:39 PM	#1
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	quick question. my workout looks like this fore bench Bench Press – RE to ME Week 1: 4x12 @ 65%-175 Week 2: 3x8 @ 75%-205 Week 3: 3x3 @ 85%-225 Week 4: 1x2 @ 95%-255 Week 5: 1x1 @ 100%-265 Week 6: 1x1 @ 105% - Attempt record- on week 3 it says 225 for 3 reps. what if i can do 225 for 8 reps lol(i can) soshould i do asmany reps as i can or just do 3?

08-23-2006, 10:01 PM	#5
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	You could do 3 sets of 3 at 87-90% if you really wanted, and you implemented long enough rest intervals. Like I said, you could also estimate your 1RM based on your latest PR with reps. Just make a decision.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

08-24-2006, 09:32 AM	#13
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	I've done 15 rep Romanian deadlifts. That sucked a lot of ass.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

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08-23-2006, 09:59 PM	#4
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	ok so my whole freaking routine looks like this Monday– Bench Press Day: Bench Press – RE to ME Week 1: 4x12 @ 65%-175 Week 2: 3x8 @ 75%-205 Week 3: 3x3 @ 85%-225 Week 4: 1x2 @ 95%-255 Week 5: 1x1 @ 100%-265 Week 6: 1x1 @ 105% - Attempt record- Incline Press Bent Rows Overhead Press Dips Wednesday-Squat day Squat – RE to ME Week 1: 4x12 @ 65%-205 Week 2: 3x8 @ 75%-235 Week 3: 3x3 @ 85%-265 Week 4: 1x2 @ 95%-295 Week 5: 1x1 @ 100%-315 Week 6: 1x1 @ 105% - Attempt record- Lunges Chinups Zercher Squats Face Pulls Friday – Deadlift Day: Deadlift – RE to ME Week 1: 4x12 @ 65%-235 Week 2: 3x8 @ 75%-275 Week 3: 3x3 @ 85%-310 Week 4: 1x2 @ 95%-345 Week 5: 1x1 @ 100%-365 Week 6: 1x1 @ 105% - Attempt record- SLDLs DB Rows Reverse Hypers Pullups can i adjust that somewhat so i dont have to max-out on all 3 of them in the same week? so i can just do for example max out on bench 1 week then the next week maxout on squats then the week after that maxout on deads?

08-23-2006, 10:06 PM	#8
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	ok thanks. i will do the same to my squat and deadlift days, i'll have longer R.I's. thank you CowPimp

08-23-2006, 10:10 PM	#9
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	another Q. on deadlift day can i just throw out week 1? "Week 1: 4x12 @ 65%-235" and do 8 reps? or can i just do this? Deadlift – RE to ME Week 1: 3x8 Week 2: 3x6 Week 3: 3x3 Week 4: 1x2 Week 5: 1x1 @ 100%-365 Week 6: 1x1 @ 105% - Attempt record-

08-23-2006, 10:16 PM	#11
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	ok thanks because i can't imagine doing 12reps for deads :shock: lol i usually never go over 6

08-23-2006, 11:02 PM	#12
kcoleman Registered User Join Date: Feb 2006 Location: . Posts: 533	I've heard of 20 rep dead routines. you'd definitely need straps for that.