Beginners program - Page 28 - Ausbb

BigJim · 02-09-2010, 04:52 PM

Quote:

Originally Posted by PowerBuilder

why bother then? If your cooking a chocolate cake & neglect to put chocolate in it....

Plain cake > Chocolate cake.

But yes, i would rather remove everything else off the list and just squat then do everything else on the list and not squat.

Plain cake is awesome with jam and cream.

GoPies · 04-09-2010, 12:40 AM

Quote:

Originally Posted by PTC

You are a beginner if you cant bench 100kg, squat 140kg and deadlift 180kg.

Squat 3 x 10
Bench press 3 x 8
SLDL 3 x 8

Sorry for the noob question but just wanted to confirm that the weights mentioned are for the reps mentioned. Just double checking.

I have a goal now

DKD · 04-09-2010, 12:55 AM

weights are for 1rm

GoPies · 04-09-2010, 01:07 AM

Quote:

Originally Posted by DKD

weights are for 1rm

Ah ok. Cool.

Thanks.

Whats the safest way to build up to a 1rm ? Each day (or alternate days) try it until you fail?

DKD · 04-09-2010, 01:13 AM

I'd say just go at the rep range specified (8-10 whatever) until your weights go up. As you approach those benchmarks try dropping the reps and lifting more. Then try a 1rm.

GoPies · 04-09-2010, 01:17 AM

Quote:

Originally Posted by DKD

I'd say just go at the rep range specified (8-10 whatever) until your weights go up. As you approach those benchmarks try dropping the reps and lifting more. Then try a 1rm.

Sounds logical enough. Im really hanging for my new gear to arrive

Squats here i come.

PowerBuilder · 04-09-2010, 01:54 AM

i like this approach........

say you bench press 80kg for 8 reps. Next session aim for 9 reps (per set obviously). Once all reps are done, go for ten reps. Once that's done, add more weight, go back down to 8 reps & so on.

gareer · 04-09-2010, 12:59 PM

Agreed with powerbuilder, build your way up the reps. Then drop back down again. I do that with 5 - 8 reps though. Works pretty well. Almost hit my 95kg 1rm for bench.

PowerBuilder · 05-09-2010, 02:16 PM

its a pretty effective method IMHO when it comes to reaching newer weights (for beginners )

PTC · 05-09-2010, 05:44 PM

I agree its a great system, progressively adding reps, then adding weight, nice work fellas and great advice.

04-09-2010, 12:55 AM	#273 (permalink)
DKD Active Member Join Date: Oct 2009 Gender: Posts: 3,522	weights are for 1rm __________________ About 18,200 results (0.22 seconds)

04-09-2010, 01:13 AM	#275 (permalink)
DKD Active Member Join Date: Oct 2009 Gender: Posts: 3,522	I'd say just go at the rep range specified (8-10 whatever) until your weights go up. As you approach those benchmarks try dropping the reps and lifting more. Then try a 1rm. __________________ About 18,200 results (0.22 seconds)

04-09-2010, 01:54 AM	#277 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,165	i like this approach........ say you bench press 80kg for 8 reps. Next session aim for 9 reps (per set obviously). Once all reps are done, go for ten reps. Once that's done, add more weight, go back down to 8 reps & so on. __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

05-09-2010, 02:16 PM	#279 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,165	its a pretty effective method IMHO when it comes to reaching newer weights (for beginners ) __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

05-09-2010, 05:44 PM	#280 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	I agree its a great system, progressively adding reps, then adding weight, nice work fellas and great advice.