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Old 04-16-2012, 06:30 AM   #31
Mark Davis
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Re: Blending Met-cons and GSLP, how to do it

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Originally Posted by Andrew Bell View Post
Here is a link to a spreadsheet that you can download, plug in your numbers, and use to figure out what to do weight wise. I did not create this sheet, and am not taking credit.

This is the linebacker version. (some play on words, so kind of wfs)
https://docs.google.com/spreadsheet/...=CM2Ayig#gid=0
I am confused. This spread sheet has any where from 3-5 warm-ups sets per exercise, 2 working sets, and 1 5+ working set (thats like 8 sets per exercise)? I thought it was just 3 sets per exercise, 2 warm-up sets (5 reps), and 1 working set (5+ reps)? Is this spread sheet a modified version or am I misinterpreting something?
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Old 04-16-2012, 08:22 AM   #32
Craig Horstman
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Re: Blending Met-cons and GSLP, how to do it

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Originally Posted by Mark Davis View Post
I am confused. This spread sheet has any where from 3-5 warm-ups sets per exercise, 2 working sets, and 1 5+ working set (thats like 8 sets per exercise)? I thought it was just 3 sets per exercise, 2 warm-up sets (5 reps), and 1 working set (5+ reps)? Is this spread sheet a modified version or am I misinterpreting something?
you have 3 working sets. 2 sets of 5 and 1 set of 5+. before those three you can do whatever you want for warm-ups.
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Old 04-16-2012, 04:31 PM   #33
Dan Thomas
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Re: Blending Met-cons and GSLP, how to do it

Read the eBook today. Interesting stuff. I'm giving it a go.
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Old 04-16-2012, 05:11 PM   #34
Eric Montgomery
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Re: Blending Met-cons and GSLP, how to do it

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Gentlemen,

A question about the loads. Is there anything wrong with dropping the weight slightly for the 5+ sets? For example, my squat 5RM is 225, and I can handle that fine for the 2x5, but then I'm wasted for the 5+. Can I drop to 205 to get 6-8 reps? Or should I drop the weight from the start?
You shouldn't be using your true 5RM for your working sets, because if it's really your 5RM then the first set would leave you too wiped out to do it for two more sets of five. Back off your weight to start with so you're getting 10-12 reps for your 5+ sets.
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Old 04-16-2012, 08:47 PM   #35
Ben Croese
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Re: Blending Met-cons and GSLP, how to do it

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Originally Posted by Dan Thomas View Post
Gentlemen,

A question about the loads. Is there anything wrong with dropping the weight slightly for the 5+ sets? For example, my squat 5RM is 225, and I can handle that fine for the 2x5, but then I'm wasted for the 5+. Can I drop to 205 to get 6-8 reps? Or should I drop the weight from the start?
if can't make at least 5 reps on ur last (5+) set then it's time to deload (take 10% off ur current work weights) and work ur way back up.
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