Aikanaro wrote:Okay, just so I'm clear, are you suggesting 3 sets of 5 as an initial benchmark? See, I don't even know how many reps I should start with initially, how long I should rest between sets, etc.. I'm pretty much flying blind.....
The First Workout
During the very first workout a general warm-up performed walking on a treadmill is all that is necessary. The first set of squats begins at 45 lbs (an empty barbell) and a set of five is performed. If this is completed easily with the trainee's best form, ten pounds are added to the bar for the next set. If bar speed does not slow and form does not break down, ten more pounds are added to the bar and another set is performed. This process continues until either form begins to falter or the bar speed slows more than the preceding sets, whichever comes first. This is the trainee's starting weight. Once this occurs the trainee rests and performs two more sets at this weight, for a total of three sets of five reps (3x5) at the starting weight. For the squat, a typical starting weight is in the neighborhood of 85 lbs.
Aikanaro wrote:I....am able to make a LITTLE sense of that chart, but thanks for the other advice, guys!
Managed to survive the exercises listed on that first link, 5 sets of 5 reps each for press, bench press, squats, and dead lift (the power clean looked like madness to me...), and I feel sore, but not crazy-sore, like I imagine I probably should. Any suggestions on other workouts I should do, or are the base 4 others listed probably a good basic workout? Also, should I probably only do it every other day, or is it probably reasonable to do it daily, if I'm not crazy-sore?
Aikanaro wrote:Okies, any suggestions then for alternate exercises to perform on B days? I was going to try and get into the habit of working out every day, to try and keep momentum going.....
Users browsing this forum: No registered users and 3 guests