I'd hesitate to have anything black and white. Generally speaking, your squats and deadlifts should increase by greater increments than your upper exercises.
I'd say 10 lbs would be feasable per week for pressing, and 15 lbs for squats and deadlifts. But that was MY case. You could be totally different.
All I can tell you is that if you finish with a day, go home and figure out what your next week's weights could be. Say you did 3x3 benching with 300 lbs and felt really good. Next week you should increase by 10-15 lbs depending on how easy the 300 felt. If you literally grinded out those reps, then I'd go conservative and increase by 5 lbs.
------------------
So if you're contemplating this program, the very FIRST thing you should do is to spend a week figuring out what your 1x5, 5x5 RM's are. I'd say hit the gym twice that week, and do the exercises IN ORDER. Do a set or two of 5 reps, increase, try a few more.. By the time you're done, you'll have a pretty good understanding of where you're currently at. Input those numbers you know you could probably hit in WEEK THREE, which means you'll hit NEW PR's in week 4. Reverse plan your weights from week three to week one. This means your first week is EASY, second week is medium, third is very hard, and your fourth week is super hard. If you don't hit EVERY SET OF EVERY REP in ANY week, hold that weight over to the following week.
|
Threaded Mode