Strength 1 Questions

[NickS]

I have just finished hypertrophy 2 and I'm about to jump into strength 1. I do have a few questions though:

In hypertrophy there was a variety of sets and reps, but strength seems to have the same sets and reps for each time you do a specific workout. Is that the case?

The reps go 6,1,6,1,10-12,15-20. Is the idea to increase weight on each set, or to use the sets of 1 as kind of a warmup. for example: 6/20lbs 1/30lbs 6/30lbs 1/40lbs, 10/40lbs etc. I think the book is saying to increase each set but I wasn't sure. It seems that the first four sets of 6 and 1 would be very easy compared to the last 2 sets.

One more: does anybody know a good alternative to the "back extension"? I don't have access to the right equipment for back extensions, so I was thinking I would just try to replace it with another lower back exercise of some kind.

Sorry, that's a lot of questions; I always seem to have a lot of questions when starting a new workout.

[LisaS]

it is more like the 6-1-6-1 pattern is working you up to a near max load and then the 10-12 and 15-20 are back-off sets.

180(6) 200 186(6) 225 then 140(10) 125(15)

[Pman]

This is explained pretty well in this thread:
Wave loading

[NickS]

Ah okay, thanks Lisa, I missed that somehow. It makes more sense to me that way. Do you know if it's explained in the book somewhere, or it's just implied?

Pman, thanks for the link, but it doesn't seem to work (at least not at the moment).

[LisaS]

pg 238 - the paragraph starts "In Strength I, after your warm-up ..."

[NickS]

Thanks a lot Lisa! I've started the workout and it's going well. The only thing is it seems very hard to judge what weights I am going to need the first time I do each workout. I now remember how spoiled I was in Hypertrophy 2, not having to do squats.

[Dhocott]

Originally Posted by NickS

I now remember how spoiled I was in Hypertrophy 2, not having to do squats.

I started Strength I this week too and my wife snickers when she sees me walking around like a little old man. Squats are king!!!