Week 2: A little confused...help!!

[Flypaper]

Hello, I'm new here.

I'm on Week 2 of BFL and I'm a little confused on weight increments.

An example of my routine thus far is:

Seated Shoulder Press

12 reps - 12 lbs
10 reps - 15 lbs
8 reps - 17.5 lbs
6 reps - 20 lbs
12 reps - 15 lbs (I tried doing 17.5 lbs but couldn't get past one)

This is where I am confused: For my next Seated Shoulder Press, where do I start? Should it be like this:

12 reps - 15 lbs
10 reps - 17.5 lbs
8 reps - 20 lbs
6 reps - 22.5 lbs
12 reps - 20 lbs

Any suggestions would be appreciated!

Thanks,
Flypaper!

[Chris]

You could try that. However, I might suggest doing the same routine but going for that 17.5 again. I've often wondered if it's a better strategy to increase the weight at the beginning of the exercise, the end, or for specific reps... In the end I think it's whatever strategy works best for you. Remember that you're going for perceived intensity levels with each set. Record how you feel after each set and let that be your guide where to increase the weights.

Nice progress btw, week 1 can be the hardest... and it's already behind you!

[jonny]

Originally Posted by Flypaper

Hello, I'm new here.

I'm on Week 2 of BFL and I'm a little confused on weight increments.

An example of my routine thus far is:

Seated Shoulder Press

12 reps - 12 lbs
10 reps - 15 lbs
8 reps - 17.5 lbs
6 reps - 20 lbs
12 reps - 15 lbs (I tried doing 17.5 lbs but couldn't get past one)

This is where I am confused: For my next Seated Shoulder Press, where do I start? Should it be like this:

12 reps - 15 lbs
10 reps - 17.5 lbs
8 reps - 20 lbs
6 reps - 22.5 lbs
12 reps - 20 lbs

Any suggestions would be appreciated!

Thanks,
Flypaper!

thats sounds perfect for you next session but remember it doesnt have to be the very next session. sometimes i stick with the same weights for 2 sessions and then i try to increase the weights. if its too tough after the increase i whack a few extra reps out.

i never go more than 2 sessions with out some sort of increase in weights or reps but 2 sessions with exactly the same weight and reps is perfectly fine

[Flypaper]

Thanks Jonny and Chris !!

I should probably re-read the section in the book on perceived intensity levels. I assumed that the whole (can't think of word) "thing" of the program was to keep increasing the weight at every session. Hence, I was starting to get a little worried that I would be using 30 lbs for 12 reps in 3 weeks !!

Thanks again !!

Flypaper!