A few issues I'd like to clarify before starting the program:
- Is the deadlift stiff-legged (Romanian) or bent legged?
- Just to clarify and make sure I understand everything, tell me if what I have written is correct:
The weight should increase each week with the exception of the transition from the loading phase to deloading phase (and if you require an extra week in the deloading phase) and you should aim to hit your PB set of 1 x 5 in week 3, correct?
So, for example, if your PB for one exercise is 200, your program for that exercise of 1 x 5 could look like this:
Week 1: 1 x 5 = 150 (start of loading phase)
Week 2: 1 x 5 = 175
Week 3: 1 x 5 = 200
Week 4: 1 x 5 = 215
Week 5: 1 x 3 = 215 (start of deloading phase)
Week 6: 1 x 3 = 230 (start of intensity phase)
Week 7: 1 x 3 = 250
Week 8: 1 x 3 = 260
- One more thing, the program which I was following for the past month didn't have much structure to it. I was basically doing 4 sets of my PB of 6 reps for each of the core exercises once a week, meaning that I am unsure of what my PB for one pyramid set of 5 clean reps is, but it would not doubt be higher than what I currently lift. Should I still lift below my current PB for weeks 1 and 2, or would it be alright to start at my PB for the 1 x 5?
- Is the deadlift stiff-legged (Romanian) or bent legged?
- Just to clarify and make sure I understand everything, tell me if what I have written is correct:
The weight should increase each week with the exception of the transition from the loading phase to deloading phase (and if you require an extra week in the deloading phase) and you should aim to hit your PB set of 1 x 5 in week 3, correct?
So, for example, if your PB for one exercise is 200, your program for that exercise of 1 x 5 could look like this:
Week 1: 1 x 5 = 150 (start of loading phase)
Week 2: 1 x 5 = 175
Week 3: 1 x 5 = 200
Week 4: 1 x 5 = 215
Week 5: 1 x 3 = 215 (start of deloading phase)
Week 6: 1 x 3 = 230 (start of intensity phase)
Week 7: 1 x 3 = 250
Week 8: 1 x 3 = 260
- One more thing, the program which I was following for the past month didn't have much structure to it. I was basically doing 4 sets of my PB of 6 reps for each of the core exercises once a week, meaning that I am unsure of what my PB for one pyramid set of 5 clean reps is, but it would not doubt be higher than what I currently lift. Should I still lift below my current PB for weeks 1 and 2, or would it be alright to start at my PB for the 1 x 5?