jaysun23
Posts: 1
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Joined: 12/3/2007
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Hi all, this is my 1st post. I haven't lifted since high school (about 13 years ago) and I recently purchased some weights and am looking to do some lifting simply for fitness and some strength training, not looking to do anything competitive. My old football coach gave me some sheets explaining their current lifting program and since I have much of the same equipment at home, I'd like to use this program as well. Here is where my newb question comes in. Back when I lifted, I remember everything being pretty simple, 3 sets of 10 reps. Now they are using a pyramid percentages program and I'm completely lost. Below is an example. Does this mean for the 3X3 program for WK1, I would do 3 reps @80%, 3 reps @ 85%, and 3 reps @90% and thats it? Or is it 3 sets of 3 reps @80%, and again at 85%, and 90%? That seems like a lot, especially when you get to the 5X5 program in WK 2.
3X3
WK 1: 80%, 85%, 90%
WK 5: 82%, 87%, 92%
5X5
WK 2: 60%, 65%, 70%, 75%, 80%
WK 6: 62%, 67%, 72%, 77%, 82%
5,4,3,2,1
WK 3: 75%, 80%, 85%, 90%, 95%
WK 7: 77%, 82%, 87%, 92%, 97%
10,8,6
WK 4: 70%, 75%, 80%
WK 8: 72%, 77%, 82%
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