Another Rippetoe question

[TmBlackFlag]

When the Rippetoe writeup says to shoot to increase weight on your exercises at 2.5% per week, does that mean i squat the same weight for my 3 workouts, and then the following week up it by 2.5% and repeat?

Or should i be upping it 2.5% per day. I.E.

Monday

3x5x100

Weds

3x5x102.5

Friday 3x5x105

etc.

I know the math is slightly off but you get my point.

 

[crt1530]

Don't worry about percentages. Just try to increase the weight you're lifting by a small amount every workout. If you can make larger jumps initially (particularly on the squat and deadlift), do it.

 

[brikis98]

here is a very complete writeup of the rippetoe starting strength routine. for your specific question, go to section III, Programming. Some relevant info:

For young males that weigh between 150-200 lbs., deadlifts can move up 15-20 lbs. per workout, squats 10-15 lbs., with continued steady progress for 3-4 weeks before slowing down to half that rate. Bench presses, presses, and cleans (edit - and rows) can move up 5-10 lbs. per workout, with progress on these exercises slowing down to 2.5-5 lbs. per workout after only 2-3 weeks. Young women make progress on the squat and the deadlift at about the same rate, adjusted for bodyweight, but much slower on the press, the bench press, cleans and snatches, and assistance exercises.

The general rule of thumb developed by me (for internet instruction purposes):

1) If you get all 3 sets of 5 with proper technique, then move the weight up as described above.

2) If you get all 3 sets of 5 with proper technique, but bar speed was exceedingly slow on the last few reps (i.e. you busted a nut trying to complete your reps), then you may end up stalling if you add the full amount. Err on the side of "lower". i.e. don't add 20 lbs to the deadlift, add 15. Don't add 10 lbs to the press, add 5 (or even 2.5), etc.

3) If you get the first 2 sets of 5 with proper technique, but you only get 4 reps on the 3rd, then determine if it was a "recovery deficit" (4 hours sleep last night/skipped meals, etc) or a "technique deficit" (body wasn't tight during presses, leaned forward too much in squat, etc). If the strength or technique deficit was an anomaly and/or is easily correctable, then you can probably add the normal amount of weight as described above. If the weight just felt dog heavy, then add only a bit more, or even keep the weight the same for the next workout. Better to get your 5/5/5 next workout then get a 5/5/3 or a 5/4/4 with a heavier weight.

4) If you get at least 12 or 13 of the reps total (i.e. 5/4/4 or 5/4/3 or 4/4/4) then keep the weight the same for the next workout.