Found 15RM / 10RM / 5RM...  help zig-zag

Discussion in 'Hypertrophy-Specific Training (HST)' started by FaintReality, Feb 25, 2006.

  1. FaintReality

    FaintReality New Member

    Here is a list of my 15RM / 10RM / 5RM I have compiled into a spreadsheet along with my best attempt at zig-zagging weights.  I am still un-sure of my RM's for the standing calf raises, in which I only know I can do 20 reps of 315lbs.  

    Please let me know if and where I can improve my zig-zagging!

    Thanks, Dave




    15 RM
    EXERCISES DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6
    Bench Press (chest) 80 85 90 90 95 100
    Lateral Raise (shoulders [side]) 10 10 15 15 20 20
    Incline Row (back [general]) 75 80 85 90 95 100
    Tri Extention (triceps) 45 45 50 50 55 55
    Curls (biceps) 40 40 45 45 50 50
    Leg Press (quadriceps) 280 300 320 340 360 380
    Leg Curl (hamstrings) 165 170 175 180 185 190
    Standing Calf Raise (calves) 315 315 315 315 315 315

    10 RM
    EXERCISES DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6
    Bench Press (chest) 100 105 110 110 115 115
    Lateral Raise (shoulders [side]) 20 20 20 22 22 22
    Incline Row (back [general]) 100 105 110 110 115 115
    Tri Extention (triceps) 55 55 60 60 65 65
    Curls (biceps) 50 50 50 55 55 55
    Leg Press (quadriceps) 380 390 400 410 420 430
    Leg Curl (hamstrings) 190 195 200 200 205 210
    Standing Calf Raise (calves) 315 315 315 315 315 315

    5 RM
    EXERCISES DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6
    Bench Press (chest) 115 120 125 125 130 130
    Lateral Raise (shoulders [side]) 22 22 22 25 25 25
    Incline Row (back [general]) 115 120 125 125 130 130
    Tri Extention (triceps) 65 65 70 70 75 75
    Curls (biceps) 55 55 60 60 65 65
    Leg Press (quadriceps) 440 450 460 470 480 490
    Leg Curl (hamstrings) 215 220 225 230 235 240
    Standing Calf Raise (calves) 315 315 315 315 315 315
     
  2. lcars

    lcars New Member

    there is no problem with what u are doing keep it going.zigzagging is difficult to avoid,but your workout looks fine.
     
  3. I thought you should imcrement more then 5lbs for bench press but I really wouldn't know. For me, I increment 10lbs for my chest, back, and leg exercises and 5lbs for everything else.
     
  4. dkm1987

    dkm1987 New Member

    <div>
    (davewins @ Feb. 26 2006,08:16)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I thought you should imcrement more then 5lbs for bench press but I really wouldn't know.  For me, I increment 10lbs for my chest, back, and leg exercises and 5lbs for everything else.</div>
    Either, Or, Any

    All work, all OK

    I would recommend reading Navigator's post on the other increment thread though, makes perfect sense.
     
  5. FaintReality

    FaintReality New Member

    I think my biggest concern with all of the above is my lateral raises. Check out my 10RM and 5RM for lateral raises and let me know what you think? There was just way to much overlapping in weights, and being that I can't lift much, and the DB incriments at the gym (5lbs incriments), I don't see much of an option here...


    Thanks, Dave
     
  6. dkm1987

    dkm1987 New Member

    The main idea to cause as much of a difference in your starting weight and end weight. There are constraints on anything we try, so use what you have available. If your gym only has such and such then use it. BTW your Lateral Raise do not have any zig zag, your are progressivley loading them throughout from 10 to 25 Lbs, so what's the problem? As a matter of fact none of the exercises do. [​IMG]
     
  7. FaintReality

    FaintReality New Member

    <div>
    (Dan Moore @ Feb. 26 2006,14:54)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">The main idea to cause as much of a difference in your starting weight and end weight. There are constraints on anything we try, so use what you have available. If your gym only has such and such then use it. BTW your Lateral Raise do not have any zig zag, your are progressivley loading them throughout from 10 to 25 Lbs, so what's the problem? As a matter of fact none of the exercises do. [​IMG]</div>
    I had bad zig-zagging, in which the above was what I came up with to solve the zig-zagging, but wanted to make sure it was still effective... sorry for the confusion.

    As for lateral raises, I am moving up in weight, but some weeks I am doing the exact same weight all 3 days. I think I am going to try and pick up some 1lb wrist weights that can be stacked, so I can up my weight by 1 lbs ea day... I could then do the following:

    10RM
    Lateral Raise (shoulders [side]) 20 20 21 21 22 22

    5RM
    Lateral Raise (shoulders [side]) 22 23 23 24 24 25


    Or should I not bother?

    Thanks, Dave
     
  8. dkm1987

    dkm1987 New Member

    No my bad, I don't read all the posts like I used too. [​IMG]

    Overall I wouldn't worry about it. Repeating a weight a couple three times isn't going to make or break the overall cycle. But if it concerns you enough then by all means, go ahead.

    ANother thing instead of spending 8-12 bucks on wrist weights is go buy some 1&quot; chain and cut em up so each weighs 1 or 2 lbs. Then clip em on your wrists or on the DB.

    Charles Ridgely wrote how to do this some time ago, maybe he'll post a link to the article or PM him, he's AKA Navigator
     
  9. FaintReality

    FaintReality New Member

    My girl needs some wrist/ankle weights, so I figured I will buy them for her, but use them for myself [​IMG]

    TKO makes some that are 5lbs (adjustable in .25lbs incraments), in which I think I am going to go pick them up at target later this evening.



    So overall, it looks like I am good to go. Just need to take some pics and measurements before I start up next week.


    THanks, Dave
     

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