We ended Week 1 of hypertrophy yesterday. It was the light week. Essentially we started with 60% of 1RM at moderate reps and then increased the reps. The second half of this coming week, we will increase intensity and drop reps. The week after, we will push intensity up to 80% of 1RM before dropping back to a light phase the following week.
We are always working with 60 seconds rest.
Here's yesterday's workout in weight/repsXsets:
- Bench press: 110/15X4
- Incline flye: 30/15X4, dropping to 25 lbs. on two sets
- Nautilus front press: 110 -> 65/15X4 , a continual drop across the four sets to failure.
- Incline side laterals: 12/15X4
- Dumbbell Shrug: 40/15X4
- Biceps cable curl: 70/15X4
- Seated calf: 100/15X4
I continue to like the way this program is parameterized. It has a nice bit of variety, and you know where you are.
From memory, you've made a few improvements there (if the above weights are 60% of 1RM). Are you tracking all exercises (for 1RM), or just the big compound ones?
Posted by: Scott | June 12, 2006 at 17:38
Scott, you've become an evening commenter. I guess that corresponds to morning 14 hours from when my system shows you posted this, so it is probably the same for you.
At any rate, these weights are actually not huge gains for me. Nancy and I were reporting 10RM records previously. These wind up being about 75% of 1RM maxes.
We only did 1RMs for bench, squat, and deadlift. For other exercises, I estimate 80% of my 10 rep max to get the equivalent to 60% of my 1RM.
Posted by: Bud Gibson | June 12, 2006 at 23:47
On the change in commenting times - I usually get a chance to jump online either early morning, or late evening (occasionally both). We're 10 hours ahead of GMT at the moment.
Posted by: Scott | June 13, 2006 at 05:35