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Thread: How much "poundage" should I increase each week?

  1. #1
    Girlz Luv 2 Ride With Me
    Join Date
    Sep 2001

    How much "poundage" should I increase each week?

    I'm in my testing phase... (just to see how i could do)

    Bench presses--95 lbsx8 then 95 lbs x6 (till failure usually at 6)
    Deadlift--85 lbs
    Squat--80 lbs

    Approximately how much should i increase each bench went up quite a bit, i added 2 pound plates to each side each week.

    Week 1
    65x8, 65x6
    Week 2
    69x8, 69x6
    Week 3
    73x8, 73x4
    Week 4
    73x8, 73x6

    Week 5
    77x8, 77x5
    Week 6
    80x8, 80x6
    Week 7
    84x8, 84x6
    Week 8
    88x8, 88x4
    Week 9
    88x8, 88x6

    Week 10
    92x8, 92x6
    Week 11
    96x8, 96x4

    Roughly 4 pounds added per week, is this too slow guys (for the bench)?? And is it okay if i do the same (+4 lbs) to the squat, and the deadlifts too....? What "poundage" progression is best for maximal strength increases

  2. #2
    Gaglione Strength Chris Rodgers's Avatar
    Join Date
    Jan 2001
    Seems like you are doing great with the progress so far. Just remember, you won't be able to add as much every time forever. Just add what you feel you can lift. Somedays you may just want to add reps, some days 5 lbs, sometimes 10. Whatever you can do.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  3. #3
    Just trying to learn
    Join Date
    Oct 2001
    Washington, IL
    I don't think there is a set poundage that you should go up every week. Obviously, the 4 pounds a week worked pretty good for you. I usually just look at my workout and decide how much i think i am capable of for the number of sets and reps. That's been working out pretty good for me.

  4. #4
    MA's Bionic Creation syntekz's Avatar
    Join Date
    Mar 2001
    Indianapolis, Indiana
    I ready an article somewhere that stated it's better to increase weight in very small incremants (ie. .5 - 1 lb) instead of the normal 5 - 10 lbs that most people do.

  5. #5
    As I Am Paul Stagg's Avatar
    Join Date
    Dec 2000
    Baltimore, MD, USA
    It all depends on where you are in your training, how advanced you are, rep ranges, and how long you want training cycles to last.

    beginners can add more weight to the bar, as they tend to progress faster...

    people with BIG lifts can often add more weight to the bar, because it's a smaller percentage.

    More advanced folks, or folks who want to progress on a particular lift for a very long time may only add a pound a week or a pound every two weeks.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.


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