BTW, I see where some of this "bar speed" stuff is coming from, i.e. the Rippletoe Faq. Well it sounds really complicated and fancy, lol.
So here is the bench example:
Bench:
135 x 5/5/5 (bar speed good)
140 x 5/5/5 (bar speed good)
145 x 5/5/5 (bar speed slow)
150 x 5/5/4 (bar speed slow)
155 x 5/5/4 (bar speed slow)
160 x 5/4/4 (bar speed very slow)
162.5 x 5/5/5 (bar speed good)
165 x 5/5/5 (bar speed good)
167.5 x 5/4/4 (bar speed slow)
170 x 5/4/3 (bar speed very slow)
170 x 5/4/3 (bar speed very slow)
170 x 4/4/4 - time for a reset
The ONLY factor is reps. The only variable is load.
If you miss the last rep like with the 150 lbs. then you carry the weight over until you get all the reps. I don't understand this example or why the weight is increased after missing the last rep. There is no time limit of this routine. You do slow and steady progression for as long as possible. In this example the load is increased three times without actually getting all 15 reps.
There is enough to worry about without recording you bar speed. Expecially since you can have a "very slow" day, and the bust it through the roof the next time. It's not a perfect world.
The way this example is laid out it manufactures a regression in performance which is going to lead to a reset that requires more of a drop in volume than it normally should.
The bar speed is just used to asses yourself not to decide when to reset. You only reset when you miss reps for two or three workouts in a row.
Bench:
135 x 5/5/5
140 x 5/5/5
145 x 5/5/5
150 x 5/5/4
150 x 5/5/5
160 x 5/5/4
162.5 x 5/5/5
165 x 5/5/5
167.5x 5/5/4
167.5x 5/5/5
170x 5/4/4
170x 5/4/4
So this is the kind of thing we are going for. The decision to micro load is based on the individuals assesment. Nobody's getting in a hurry here. Now this is assuming all sorts of things but you can see we've missed the last rep for two workouts in a row. All sorts of things can happen. There could have been a regression in perfromance with more missed reps, etc, so on. At this point, however, we can still try again for another workout if we want or we can back off with a simple 10% reduction in load. So I'll round the weight down to 15 lbs which should be fine.
155x5/5/5
160x5/5/5
165/5/5/5
170x5/5/5
172.5x5/5/5
175x5/5/5
ETC.
|
Threaded Mode