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3x3 -> 2x3, 3x2, ...?
47, male, 192lbs, 28% bf
So after quite a few ill-advised resets at around 250lb squat, I switched from 3x5 to 2x5 on my squats and ran that up to 305ish, novice-linear-style.
I then switched to a four-day split with 3x3, which got me to 340, adding five pounds per week.
I can no longer do 3x3; failed twice on the third set at 340 (first two sets were a grind, but doable).
Extrapolating from what I think I understand from PPST, it sounds like the next step should be doubles or singles across? Or should I just march along with 2x3, following the success I had going to 2x5 on the linear program? Or something else?
My light days are usually 2x5 at 85% of heavy day for squats; I can't do much more volume than that without falling over. Rest time 8-10 minutes between work sets.
Thanks for all you do.
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I like rotating between 3s, 2s, and 1s.
So you might do something like this(using a single set for the example)
340x3
350x2
360x1
345x3
355x2
365x1
350x3
360x2
370x1
355x3
365x2
375x1
Try something like that
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Thanks. I went and looked at your rotating rep ranges article and I think I understand, but I'm confused about set count in a single workout.
Do you mean something like:
week 1 3x3
week 2 3x2
week 3 ?x1
Or are you talking about a single heavy set followed by some backoff work?
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Set count varies from person to person. If you are pushing your volume day really really hard then sometimes 3 sets across on the intensity day is too much. A single set will generally suffice. I don't live and die by Prilepins Table but I do think the "optimal" number of reps at a give % of 1RM is fairly accurate. For work upwards of 90% I feel like 3-6 TOTAL repetitions is sufficient. That's where you get a rotation of like 2x3, 3x2, 3-5x1. For a really strong explosive guy that is even maybe too much. I often use a rotation of 3RM, 2x2, 3x1.
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