First off I have to say your post was really good and informative, made me think about things over. That was something that I surely needed. Feedback is always very good to hear.
Kenny Croxdale wrote:
You have don't have enough expereicne to know if doing "10 reps less" isn't going to work. That means you guessing. Guessing is never the best option...
I guess you're right.
One of the major keys to making progress is "Intensity" of your training program. The greater the intenstiy the greater the return (strength, size, power, speed, etc)...
That means that as the intensty goes up the volume goes down. Dropping down to a 3 X 5 program will allow you to increase your intentity.
That's where the idea actually came from. I understand that when I do 3x5, I can go to heavier weights. But is it a bad move to use set progression for moving from Intense 3x5 towards more volume 4x5? One set does add a little to the mix, but when the rest is appropriate one can make the last set an intense bout also. One of my main points on doing this kind of progress is to make sure I'm better off to the heavier weight. When the same weight is used two or three times with increase in sets, it should make the loading and the next set more achievable. It could help on the fact that I would fail every other workout at best.
Any change you make will be good. Just remember to initally drop you loads/percentages down low to allow you muscles/body to recover from your 13 week program.
Yeah, I'm planning on taking a deload week or two around christmas, and then officially launch the program. The deload weeks give a me chance to see what kind of program I've created and are the lifts well put.
How stong to do you/does anyone need to be before you do a 5/3/1 program?
For the question why I use more reps than more intensity, one of the things I rely on is technique. I need to make sure that when the weight gets heavier and heavier (like 3RM for example), my technique is up to par. Okay, is adding an extra set helping me to master tehcnique? I think it helps yeah. I still believe that for a rookie like me it is better to do more reps than to move doing something like 5/3/1, where you are constantly pushing your 1RM's and 3RM's or thereabouts.
Another reason why I'm not moving to 5/3/1 is because I only know little about it. I need time to study the subject a bit, order Wendler's book and such. I will move on to it, not just yet.
What is the difference between "grinding poor form 3x5" to grinding poor form 5x5's out?
There is no difference. But my point was that when I've done good form 3x5, 4x5 and maybe a fifth set with given weight, the next 3x5 will not be poor form grinding, but a better form and more correct ROM.
No matter what set/reps scheme you use, you need to STOP the movement once your technique deteriorates and the movement changes into some hybrid exercises.
Funny for you to mention, because that happened today. The squat went very bad (fell forwards) on the 4th rep, so I decided to call it quits.
you been reading GUS "SDT" articles?
Well yeah, that was one source of inspiration for this program. But something similar was haunting the back of my mind before the articles also.