Progression??

[natg101]

Ok with PRRS, how is the best way to move up in weights??

1. Take it slowly and build up. Example for Power week(3 x 4-6)
Last week i got 6 x 5 x 5, so next power week i keep the weight the same and try to get 6 x 6 x 6 then move the weight up next power week.

OR

2. Im feeling spunky, last week i put up 6 x 5 x 5 with the 60lb DB's, so this power week i grab the 65lbs and pump out 5 x 4 x 4.

Which of these is more ideal?? Ive been following more of a number 2 style, but im not sure this is right??

Also its ok to change weight right?? Like maybe 70lb x 5, 65lb x 5, 60lb x 4??? as long as you fail each time??

Thanks!

[ChemProf]

Excellent question. I tend to follow #2 as well. If I can get 6 reps on power week, I move up in weight for the first set the next week. I may drop weight for the second set if I can't get the proper range. From what I have read on this forum, you should go to absolute failure on each set. If you get 6 reps on each of the 3 sets, you may not be reaching absolute failure.

[natg101]

thats what i was thinking, but that style doesnt really seem linear...BUMP whats the best way to make sure you progress on PRRS?

[fit]

I'm no pro at this but I've always followed the routine of "if I hit my max reps on all sets next time I move up.

So let's say your "P" rep range is supposed to be 4-6 and you did 60x6x6x5, next time you stay at that weight and do 6x6x6; the time after that I'd go to 65 and ended up doing 5x5x4, then 6x6x5 then 6x6x6 and so on.

And it takes some adjusting. Let's say the first power week I started at 60 and did and easy 6-6-6; I'd probably rest a moment then try 65 to see if I misjudged the weight. If so, then next time it'd be 6x whatever. Additionally, say I did 6x6x6 but the last two 6's were a struggle, I'd stay the same weight next time to get 3 good, clean sets.

Personally, I've found if I do 3 sets and "just" make it then move on, I tend to start chasing increasing weight at the cost of form. I try to be veru honest with myself.