ha - hara hatte recht!
Ryan Kennelly
Forum Ranger
Member # 658
posted November 17, 2003 03:50 PM
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Start at 50% of your one rep raw max and you will do 8 sets of triples at this weight, and each week you will go up 5%, or the next week you would go 55% of your one rep max. Then when you get to 70% you will lower your sets to 6 sets of triples, then at 80% you will only do three sets of triples. The week you do 90% for 3 sets of triples, you will take off 95% week and rest for your 100% day, you may do 2 sets of three reps or only on set of 3 reps on your 100% day, either way you will have a new Raw max for sure. And you will still do speed work on your light day, and as assistance work you can do some board presses with close grip, and rack lockouts also.


lg
hara

ps: training für training, jahr für jahr dahin zu trainieren, dass ist der fehler denn der großteil macht. man muss sich auch als nicht wettkampf athlet ziele setzen, sofern man sich verbessern möchte!