Reducing weight lifted by 80% plus per week

orsum · 02-04-2008, 05:12 AM

This is what happened,

I started a program on the 7th of Jan this year and stopped on the 29th of Jan and this is what I managed to do.

Low sets High reps
Total weight lifted in the beginning was 11,375Kg per day 5 days per week and finished on 15,450Kg per day on the 27th of Jan.
Total time taken 90 to120 min per day
Total weight lifted per day increased from 11,375kg to 15,549kg

I would like to think my progress was good but I just could not keep it up.

My phase 1 plan was cut short by about 3 weeks so now for phase 2.

For the past 4 days I have been trying to select a more conventional program were I will be weight training on Mon, Wed and Fri and I have gone for a program that will require me to move a total of +/-10,595Kg for the week (big drop) and then increase the weight each week by 2.5%, I will also be doing HIIT cardio (30 sec med pace 30 sec flat out repeat for 20 min) on the 3 none weight training days. Sound better already!! Yes / No ?????

The routine will consist of 5 main exercises and few little bits each day and at the end of the week to keep me happy, each exercise will be in the range of 3 sets 5 reps while progressively increasing the weight each week for about 6 to 10 weeks. Sound familiar?

The key to this routine will be hitting the big muscles and progression, increase weight each week by 2.5%.

Any comments or suggestions for my 2nd and up and coming 3rd phase if I do a third phase.

Phase 1 was very taxing.

Wish me luck

orsum

Metallibanger · 02-04-2008, 05:32 AM

Good plan orsum

oneovercabin · 02-05-2008, 08:58 AM

I'm trying something similar (in terms of lowering weights and raising volume).

Sometimes I feel I get a better workout when I go lighter. I feel like it's easier to retain good form when you're not lifting as much weight.

orsum · 02-05-2008, 06:12 PM

oneovercabin,

Form is a must for me and I only understood this after 3/4 months off with an injury but it does not matter if I am using 3X 15/20 rep or say a 3x5 rep range its the last few that I find my form hard to keep, any type of cheats are out for me.

I am using dumbbell rather than the bar which is also harder to keep form with but it helps with your stability muscle control.

Light is always easy to keep form providing you concentrate, good luck with your lowering weights and raising volume keep me updated always looking for good results.

orsum

oneovercabin · 02-06-2008, 04:36 PM

I also use dumbells for most of my lifts instead of barbells. I find it easier to keep form mainly because I can develop a better lifting tempo with the lighter weight (in a sense, get into a rhythm).

Sometimes I like to work in some negative-only sets as well.

02-04-2008, 05:12 AM	#1
orsum Registered User Join Date: Jan 2008 Location: south africa Posts: 22	Reducing weight lifted by 80% plus per week This is what happened, I started a program on the 7th of Jan this year and stopped on the 29th of Jan and this is what I managed to do. Low sets High reps Total weight lifted in the beginning was 11,375Kg per day 5 days per week and finished on 15,450Kg per day on the 27th of Jan. Total time taken 90 to120 min per day Total weight lifted per day increased from 11,375kg to 15,549kg I would like to think my progress was good but I just could not keep it up. My phase 1 plan was cut short by about 3 weeks so now for phase 2. For the past 4 days I have been trying to select a more conventional program were I will be weight training on Mon, Wed and Fri and I have gone for a program that will require me to move a total of +/-10,595Kg for the week (big drop) and then increase the weight each week by 2.5%, I will also be doing HIIT cardio (30 sec med pace 30 sec flat out repeat for 20 min) on the 3 none weight training days. Sound better already!! Yes / No ????? The routine will consist of 5 main exercises and few little bits each day and at the end of the week to keep me happy, each exercise will be in the range of 3 sets 5 reps while progressively increasing the weight each week for about 6 to 10 weeks. Sound familiar? The key to this routine will be hitting the big muscles and progression, increase weight each week by 2.5%. Any comments or suggestions for my 2nd and up and coming 3rd phase if I do a third phase. Phase 1 was very taxing. Wish me luck orsum

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02-04-2008, 05:32 AM	#2
Metallibanger Registered User Join Date: Jan 2008 Location: - Posts: 287 Photos: 13	Good plan orsum

02-05-2008, 08:58 AM	#3
oneovercabin Registered User Join Date: May 2007 Posts: 82 Blog Entries: 2	I'm trying something similar (in terms of lowering weights and raising volume). Sometimes I feel I get a better workout when I go lighter. I feel like it's easier to retain good form when you're not lifting as much weight.

02-05-2008, 06:12 PM	#4
orsum Registered User Join Date: Jan 2008 Location: south africa Posts: 22	oneovercabin, Form is a must for me and I only understood this after 3/4 months off with an injury but it does not matter if I am using 3X 15/20 rep or say a 3x5 rep range its the last few that I find my form hard to keep, any type of cheats are out for me. I am using dumbbell rather than the bar which is also harder to keep form with but it helps with your stability muscle control. Light is always easy to keep form providing you concentrate, good luck with your lowering weights and raising volume keep me updated always looking for good results. orsum

02-06-2008, 04:36 PM	#5
oneovercabin Registered User Join Date: May 2007 Posts: 82 Blog Entries: 2	I also use dumbells for most of my lifts instead of barbells. I find it easier to keep form mainly because I can develop a better lifting tempo with the lighter weight (in a sense, get into a rhythm). Sometimes I like to work in some negative-only sets as well.