NROL: hyp1 : 5 X 5 question

[sickbay]

hey!

I;m doing nrol hyp I.

i have a dilemma about the weight i use. in the book DOESNT say anything about weights so here's how i interpret.

use the max u can do 5 sets of 5 with 90 seconds break. try to add to that next time u do it [ once every 3 workout A ]

now my friend says i should try to do with the more weight the first 2-3 sets and finish the last two with less.

Exemple:

i bench 50kg for 5 sets 5 reps. now the guy says: do first set or two with 60kg because it's obvious you can, and then, if you can't do the next sets with 60, move back to 50 kg.

this makes sense. because i push harder.but in the same time, i don't know..should i do this with every exercise? wouldn't that totally kill my energy?

does it make sense for you?

[big mario]

And back off as I need to. You will know at the end of the set if you will be able to do another with a given weight, or if you will have to drop.
mario

[EasyRhino]

I often ramp up weights slightly. Usually if I'm having trouble finding my sweet spot (I'm a noob, so getting weights dialed in is still inprecise). I'm more likely to ramp up if I don't spend much or any on warmup sets. So I'll be like "I've got another 10lbs in the tank easy on this one).

I honestly don't think it matters. If you're failing with only 3 complete reps on every set when you're supposed to be doing 5, then you're using too much weight, though, and should fix that.

[fred]

Let's say that my workout, first ever goes:

Squat
100(5), 100(5), 100(5), 110(5), 110(5)

Now obviously I have decided that since my form was spot on in my third set I could increase the weight. And now I have completed my sets with two different. The next question is what do I do now, I could

A 100x2x5, 110x3x5
B 110x5x5
C 100x1x5, 110x4x5

The basic objective, is to increase the weight lifted. The total increase is

A - 150 (6%)
B - 250 (10%)
C - 200 (8%)

I choose C. Two reasons:

The increase is realistic, I don't think I would be able to lift an extra 250, but an extra 150 might be too little.

The setup of Option C means that I can get into the groove again knowing I can lift 100 then I do sets left over if say I only manage 3 sets of 110.

Things is now is that I have
100x1x5, 110x4x5 (2700)

So next time how about going

110(5),110(5),110(5),120(5),12 0(5)

which is an extra 350 over the original, after two workouts which is a 15%.

So in conclusion
1. Yx3x5+Y**x2x5
2. Y**x1+Y***x4x5
3. Y**x3x5+Y***x2x5
4. Go to 2 with Y***=Y**

If it's too much in two you could always shift a heavier set to one more "lighter" set

[EasyRhino]

Fred, in your hypothetical situation, if I was starting a work set the next day, and was adequately warmed up, I'd start with 110, and work with the goal of doing 5 sets. If it was easy, I'd bump it up again on a later set.

[LiFeIsGoOd]

I know this was said where you posted on the other forum, but I'll say it again. I don't think you should be ramping in NROL. If you have to do it to find the right weight, there's no way around that, but once you get it, stick with it until 5x5 becomes too easy. I could always be wrong, but I doubt that Cosgrove would have failed to mention that if he wanted it to be done that way.

[fred]

You are right, I am considering I hypothetical because it's something that might actually happen. I, also, agree with Life, if it's not mentioned in the book, which I have not read, then assumed an increase. Rippetoe's SS has increase of about 10lb/5kg on 3x5 for squat and half that for bench.

It's also a mental thing, some people, like me, find it nice to affirm what they can already do and make sure they nail the technique on a weight that has been done before moving up. (Warming up is ritually epoused in SS with 8 sets of ramping)