The light day for the "Back-off" method is the same as for the preceding "Starr Method", which is that the "light-day workout stops at the last warmup set for heavy day" (p. 233-234).
The light day for the "Back-off" method is the same as for the preceding "Starr Method", which is that the "light-day workout stops at the last warmup set for heavy day" (p. 233-234).
For 1 or 5 reps? Because in the "Back-off" method the last warmup set is for 1 rep.
I retract my earlier comment, as I'm less confident reading it again. For the light day, it looks like the work sets are 5 reps, topping out at the weight for the last warmup set for the heavy day. That would at least provide a reduction for light day, even if it doesn't seem super-clear. If there is a recovery issue, I wouldn't be shy about doing less on the light day.
It is not clear. It seems too heavy for Light Day. Especially if you are doing 3 reps for the Heavy Day working set, it would not be very light doing 5 reps at the weight for the last warmup set for that Heavy Day and that set (For Light Day) would be heavier than the Back-Off sets.
Until i get a clear answer, for Light Day i will be doing 3x5 @ 80% of Heavy Day working set weight.
3x5 @80% of heavy day work weight tends to work well. If it's still too much, you can use 2x5 @80%.
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