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Thread: Methods of Progression

  1. #1
    Wannabebig Member
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    Methods of Progression

    what is every ones current method of progression, i have been adding a rep or 2 a week starting at 3x8 and working up to 3x10, so far every exercises is still going up apart from flat bench and dips which have been stuck on 10,10,9 for a couple of weeks, any tips much appreciated, thanks

  2. #2
    Superman sharkall2003's Avatar
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    2.5 lbs and get the reps. If that doesn't work. then I just try and get more the following week.
    5'11.75
    249lbs cutting to 220lbs
    Bench: 250
    Deadlift: 435
    Squat: 350
    OHP: 190

  3. #3
    Magically Delicious redFury's Avatar
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    Definitely adding weight and lower reps could help. My personal progression is a 3x5,2x3, 2x1, deload for each week of bench press. I've seen decent results with that.
    - rEDfURY
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  4. #4
    Ex-Manwhore KingWilder's Avatar
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    personally I typically keep the reps the same and try to up the weight
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

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  5. #5
    rebuilding the foundations Herandi's Avatar
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    Quote Originally Posted by KingWilder View Post
    personally I typically keep the reps the same and try to up the weight
    :withstupi
    "Our greatest glory is not in never falling, but in rising every time we fall."

  6. #6
    Senior Member deeder's Avatar
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    For the big 3 I work in 3 week waves. Start doing sets of 8 for 3 weeks, the sets of 5 for three weeks then sets of 3 for 3 weeks. Accessory stuff I always do sets of 8-12.
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  7. #7
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    Yeah it sucks having only 2.5lbs'ers because usually upping an exercise 5 pounds is too much. I need to get some smaller weights.

  8. #8
    Grammar Nazi BG5150's Avatar
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    Quote Originally Posted by maxiscool View Post
    Yeah it sucks having only 2.5lbs'ers because usually upping an exercise 5 pounds is too much. I need to get some smaller weights.
    Put clips on. They are about 1 lb each. Or, if you are using clips, take them off and add a 2.5'er
    There are no stupid questions, just stupid people.
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  9. #9
    Ex-Manwhore KingWilder's Avatar
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    Quote Originally Posted by BG5150 View Post
    Put clips on. They are about 1 lb each. Or, if you are using clips, take them off and add a 2.5'er
    ha, I never even thought to include those
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  10. #10
    Grammar Nazi BG5150's Avatar
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    Quote Originally Posted by KingWilder View Post
    ha, I never even thought to include those
    That's what I'm here for, my man.
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
    Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Once again, feel free to stop by and comment.

  11. #11
    Banned
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    Quote Originally Posted by BG5150 View Post
    Put clips on. They are about 1 lb each. Or, if you are using clips, take them off and add a 2.5'er
    Brilliant!
    Seems like the simplest things can make all the difference. Thanks for the tip.

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