Weight Adjustment - Break In --> FL1

[duffeymt]

I will be doing my last set of squats for the 2x15 for Break at the end of this week using 150 lbs. Once I start FL1, which calls for 3 sets of 15, how much does one typically lower their weight by?

[duffeymt]

Also, when the program calls for 15 reps then 12 reps, then 10 reps all with decreased rest periods, are you going up in weight as you go down in reps as well as down in rest?

[Lisa~]

Do you think you could get all 3 sets with the 150lb? Try it and see!

After you've been doing it for awhile, you'll know what weights to use. Keep a log and note whether the weight was difficult, easy, or if you should stick with it again in the next workout.

When you repeat your next routine, go back to your log and plan your workout based on your previous comments.

This thread discussed increasing loads for the lower rep sets:
Load increase when going from 15 to 12...

And here are some comments from Lou Schuler on appropriate loads for NROL.

The workouts in New Rules aren't designed for you to go to failure, especially in the early stages of Fat Loss and Hypertrophy. You may inadvertently go to failure, especially in the advanced programs like Fat Loss III and all three Strength programs, but it's not something you're supposed to do here.

You should focus on completing the reps with good form. The amount of gas you leave in the tank depends on where you are in each program.

Let's say you're doing a specific workout a total of three times. The first time through, you probably want to leave two reps in the tank, or at least shoot for that. You'll probably undershoot or overshoot a bit, since there's no magical way to know how much weight to use for every exercise in every rep range. It's all trial and error.

The second time through, try to get within one rep of your limit.

The third time, push yourself a bit, and make the last rep you perform the last rep your muscles could do. (Don't go past that, however, with forced reps or partial reps or anything else. The recovery periods in Alwyn's programs aren't calibrated for that kind of supramaximal intensity.)

You'll still be working with heavier weights in each of these workouts, because you're getting stronger.

[Cynic]

I had little problem staying at the same weight going from BI->FLI.

Remember, you're going to get longer rests between sets of squat because it's now supersetted against cable row.