Cycling and increments

Discussion in 'Barbell' started by Bluemanslim, May 24, 2019.

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  1. Bluemanslim

    Bluemanslim Double-Digit Post Count

    hello everybody thanks for being so awesome and responsive i had a question about PTTP routine can you please tell me what type of increments should i make and what kind of cycle to choose im a bit lost an i feel 5lb jumps is too small for like deadlift maybe for press its good but deadlifts i feel its too little thank you very much !

    So if for example i reach a hard set of 5 , 3 , 2
    Should i go back to the start and add weight or go back 3 days ? Thank you !
     
  2. CraigW

    CraigW Double-Digit Post Count

    The book suggests you reduce the weight to 70-80% of your 5RM.
    So in your case (145 x 0.7 = 101.5, let's round to 100kg)
    If you use 70% you will need to use larger jumps in weight, larger jumps are also determined by how much weight is on the bar.

    Here is an example of a 3 week Linear Cycle:
    100/105/110/115/120
    125/130/135/140
    145/150/155 (155 is optional, you may only get 2-3 reps which is fine)
    It is recommended to decrease the frequency as the weight increases.

    Here is an example of a Wave Cycle:
    100/110/120/130
    110/120/130/140
    120/130/140/150
    Because the load is waved, the frequency can stay the same.
     
    Steve Freides likes this.
  3. Bluemanslim

    Bluemanslim Double-Digit Post Count

    Thank you so much man so its not mandatory to train 5 times a week ? I also noticed bigger jumps with the wave cycle ??
     
  4. CraigW

    CraigW Double-Digit Post Count

    It is not mandatory no but it is fun, the basic idea is to train as often as possible whilst staying away from too much fatigue.
    The Wave Cycle example used larger jumps just because it started low at 70% of your 5RM and the book states the cycle must end before 16 training sessions. You can start cycles much high though, 85% of your 5RM for example would look like this:
    125/130/135/140
    130/135/140/145
    135/140/145/150
    You may find this is a little too aggressive at first and you may feel fatigued after a few cycles. It's a good idea to play around with it and figure out what works for you, keep a log and make notes after each training session and after each cycle.
     
  5. Bluemanslim

    Bluemanslim Double-Digit Post Count




    Thanks man. Ill Post updates if it helps anyone thanks again!5
    Also man what you you advise as increments for the press as my current max is 65 kg for 1 rep
     
    Last edited: May 25, 2019
  6. Bluemanslim

    Bluemanslim Double-Digit Post Count

    Is it okay of i take 5 kg jumps on the press and wave them so 40/45/50/55
    45/50/55/60 ?
     

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