Managing a program overhaul for a single lift

[Mark Rippetoe]

To this end it would make sense that under-stressing the movement would be the problem. Another point for frequency.

Another reason to do sets of 5, like it says in the books.

[ProgramingTheorist]

Completely agree.

Rip I have a question about something I read in PP, it’s from page 176 about phase II of Texas Method.

It reads, after an example chart about rotating intensity day from 1x5 to 2x3 etc:

“1RM attempt=505… At this point, the lifter might start the cycle over with a set of 5 on intensity day that reflects his new 1RM and maintains the volume day load”

I understand the logic for keeping volume day constant, and progressing with 5lbs a workout. What I do not understand is how to determine where to begin your next intensity cycle for sets of 5, based off the new 1RM.

[nwoz]

At the point of lifting 505, you would have a new 1RM to base the weights off of - that section talks about cycling your reps on intensity day, say from 1 set of 5, next week set of 3, next week single, or something along those lines. There's a chart a page or two previous that gives rough guidelines of a weight for a set of 5,3,2, etc. based on a 1RM. If your weights go up and you finish the cycle at a 1RM higher than you had before, you have a new 1RM to base your next cycles from.