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re: The Greyskull Methods- A Primer
Posted on 2/14/24 at 10:05 am to lsu777
Posted on 2/14/24 at 10:05 am to lsu777
What's the preferred method when you don't have your fractional plates? Going up by 5 lbs each session on the upper body lifts seems like a lot. I was thinking either increasing by 5 lbs every other session and either going for a rep record when hitting the same weight for the 2nd time or just slowing the negatives way down the 2nd time
Posted on 2/14/24 at 10:40 am to Yeti_Chaser
quote:
What's the preferred method when you don't have your fractional plates?
Ive always liked dropping back a few weeks and beating previous rep prs
Posted on 2/14/24 at 11:05 am to Yeti_Chaser
either do like bama said and drop back and shoot for rep record or
my preferred method would be to move to a dependent RPT scheme.
so set 1 would turn into your money set and heavy set
1) set 1- 3-6 reps. meaning you start with a weight you can get 3/4 times and stick with that weight until you can get 6 reps with it. this set determines when you move all the sets up 5 lbs
2) set 2- 6-10 reps. we are going to use weight we can do 6 times. we will stay with this weight until you move up in weight on set 1. we try and set rep records every time on this
3) set 3 8-12 reps. again we dont stop at 12 we push until failure on all sets and record for rep records
here is a good write up from martin berkham on RPT
LINK
when you get to a point you need a break, simply go back like 6 weeks and set rep records with each weight. sure reps will be higher but they will naturally come back down as you add 5 lbs each time.
last thing you can do, is simply stay at same weight for the 2 week cycles, do the lift with same weight all three times in a two week period trying to get better at form and hitting more reps each time. or stick with the weight until you can get 10 reps.
or just buy some fractional plates off amazon, they arent much.
my preferred method would be to move to a dependent RPT scheme.
so set 1 would turn into your money set and heavy set
1) set 1- 3-6 reps. meaning you start with a weight you can get 3/4 times and stick with that weight until you can get 6 reps with it. this set determines when you move all the sets up 5 lbs
2) set 2- 6-10 reps. we are going to use weight we can do 6 times. we will stay with this weight until you move up in weight on set 1. we try and set rep records every time on this
3) set 3 8-12 reps. again we dont stop at 12 we push until failure on all sets and record for rep records
here is a good write up from martin berkham on RPT
LINK
when you get to a point you need a break, simply go back like 6 weeks and set rep records with each weight. sure reps will be higher but they will naturally come back down as you add 5 lbs each time.
last thing you can do, is simply stay at same weight for the 2 week cycles, do the lift with same weight all three times in a two week period trying to get better at form and hitting more reps each time. or stick with the weight until you can get 10 reps.
or just buy some fractional plates off amazon, they arent much.
This post was edited on 2/14/24 at 11:07 am
Posted on 2/14/24 at 12:13 pm to Yeti_Chaser
I wait until I hit 10 reps on the AMRAP set and then add 5 lbs the next time.
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