UFGatorDude30
New Member
Alright, so I am currently doing a SD before I begin my first 8-week cycle next Monday. In the meantime, I am looking to get a fully-planned workout (as close to fully-planned as one can get), hopefully with the help of input from you guys.
Reading a lot of posts from Scientific Muscle, my interest was sparked from your method of clustering reps and your 1% increase every workout based off of your 1 RM. I see this as a great benefit, as I can see where it would be difficult in accurately determining your 15/10/5 RM, as well as staying away from the zigzag effect that has been discussed in other threads.
The only question I have for this method would be.. Let's say my bench max was only 100 lbs. (example # for simplicity, trust me), it would seemingly take 5 workouts, or five 1% increments to even add weight since 2 1/2's are the smallest plate. How do you go about this? If you only made increments every 5 workouts, would this still be following the Progessive Load Principle?
Digressing... I really want to keep this first cycle as simple as possible while still be effective. I really want to get a feel for the whole system, so I can tweak on future cycles such as messing with reps and adding iso's in the future.
Here is the workout I was considering:
Bench Press
Squat
Wide-Grip Pullups
Upright Rows
--some abs/calves toward the end
---Monday-Wednesday-Friday
Please let me know if you think I should add/take out or substitute exercises for this. As for reps/sets, as I said earlier... I feel like Sci's method of 1% increments seems the easiest to keep up with, as long as someone could explain it to me. If it helps or makes a difference, I've more or less plateaud on most of these exercises over the last couple months. I don't necessarily use these all of the time in my workouts however.
Lookin' forward to suggestions.
Reading a lot of posts from Scientific Muscle, my interest was sparked from your method of clustering reps and your 1% increase every workout based off of your 1 RM. I see this as a great benefit, as I can see where it would be difficult in accurately determining your 15/10/5 RM, as well as staying away from the zigzag effect that has been discussed in other threads.
The only question I have for this method would be.. Let's say my bench max was only 100 lbs. (example # for simplicity, trust me), it would seemingly take 5 workouts, or five 1% increments to even add weight since 2 1/2's are the smallest plate. How do you go about this? If you only made increments every 5 workouts, would this still be following the Progessive Load Principle?
Digressing... I really want to keep this first cycle as simple as possible while still be effective. I really want to get a feel for the whole system, so I can tweak on future cycles such as messing with reps and adding iso's in the future.
Here is the workout I was considering:
Bench Press
Squat
Wide-Grip Pullups
Upright Rows
--some abs/calves toward the end
---Monday-Wednesday-Friday
Please let me know if you think I should add/take out or substitute exercises for this. As for reps/sets, as I said earlier... I feel like Sci's method of 1% increments seems the easiest to keep up with, as long as someone could explain it to me. If it helps or makes a difference, I've more or less plateaud on most of these exercises over the last couple months. I don't necessarily use these all of the time in my workouts however.
Lookin' forward to suggestions.