program change

newby.204

have done the SS for bout 6 months now, have gone as far as i can with gains and boredom, especially with added cardio so im moving on to 5/3/1 as the gains are more spread out and i have my targets for xmas 2010,

my question is, for anyone on the program or who is a little more knowledgeable than me, on the assistance work e.g. leg press or dumbell row, how do i pick a weight?

Inspector Coptoor

experiment.
you mightnt get it right the first time but thats not a problem.
if on bench day, you're doing DB rows for 5 sets of 10, try a weight that you can comfortably do 10 reps for 1 set, then try and do four more.
if you cant complete all 4 sets, then drop the weight a little next time. if you can do them all, increase it a little.
its all trial and error.
then, on the deload week, go nice and easy altogether.
hope this helps

dave80

newby.204 wrote: »

have done the SS for bout 6 months now, have gone as far as i can with gains and boredom, especially with added cardio so im moving on to 5/3/1 as the gains are more spread out and i have my targets for xmas 2010,

my question is, for anyone on the program or who is a little more knowledgeable than me, on the assistance work e.g. leg press or dumbell row, how do i pick a weight?

i tend to pick a weight i can do around 15 reps for 1 set and do the 5 x 10 with that

newby.204

yea thats helps thanks lads, common sense really i suppose