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Old 06-26-2009, 05:14 PM   #1
Grant Kim
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CFSB Question

Hey guys, I was just wondering when your doing the strength part of the workout and say I was doing shoulder press for 5x3. And by the 3rd set I wasn't able to put up the weight, should I just call it quits or just lower the weight? Because what I have been doing was once I hit my PR, next week i start off about 10-15lbs lighter and work my way up to my PR and try to pass it by 5lbs but for the past 2 weeks I couldn't get over the next prescribed weight. So what should I do?
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Old 06-26-2009, 06:04 PM   #2
Scott Allen Hanson
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Re: CFSB Question

I'd say call it quits. I think you are ill-advised to start just 10-15 lbs lighter than your PR set from the week before. If I'm going for, say, a 5 rep BS PR at 265, I'm starting at 225-235, doing a second set at 240-250, and finally, hopefully, hitting my PR on the third set. For a 5x3, I'm starting even lighter, say 225, 235, 245, 255, 265, or even 215, 235, 255, 265 (stop). Don't make the warmup sets so heavy that you don't have enough left for the PR attempt.
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Old 06-27-2009, 11:20 AM   #3
Brian Bedell
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Re: CFSB Question

Grant,
this is something you get from experience mostly, judging what weights to use. This is also discussed in the main "ask cfsb questions thread." But what I do is try and gear up for the PR, not for the volume, or number of sets I am gonna do. I shoot for the PR and quit. So, i don't really change the warmup routine, and i would def not do last weeks PR again, but skip right past it. For example, I pr'd yesterday on BS:
1x5at135 then 2" rest
1x5at225 3" rest
1x3at315 4"rest
1x3at365 5" (I even skip this set sometimes)
1x3at385PR (380 being old PR)
stop

You may need to increase the rest too.
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Old 06-27-2009, 02:29 PM   #4
Ted Apollo
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Re: CFSB Question

Quote:
Originally Posted by Brian Bedell View Post
For example, I pr'd yesterday on BS:
1x5at135 then 2" rest
1x5at225 3" rest
1x3at315 4"rest
*1x3at365 5" (I even skip this set sometimes)
1x3at385PR (380 being old PR)

stop

You may need to increase the rest too.
brian's weight progression looks excellent.

i think an important aspect of this kind of strength training is not to overdue the working sets. you should only do 1 to 2 working sets (see above in bold). the first few sets should be light. remember there is two ways to increase intensity: 1) heavy weight. 2) moving light weight fast. so the first 3 sets make sure you use good form and explode thru the movement.

if you start your routine at 355 then go to 365 then 375 and finally trying to pr at 385 you will have decreased your ability to pr since you over exerted yourself leading up to the pr. and you are better off skipping the previous 3 sets and going for the pr. your body will respond better.

maybe you can post your progression for us to see? but, for example, if you are going for a #405pr i would do #135,#225,#315, (#365 optional) then #405.
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Old 06-28-2009, 01:41 PM   #5
Grant Kim
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Re: CFSB Question

Okay so today I did BS, which I hit my PR last week at 300lbs but failed after the 2nd rep and I was doing a 3x3, and I know I again totally jacked up the warm up sets because I didn't read this post before I went to go work out so work with me here and if you guys can critique me on how I should do it next time it'd be greatly appreciated

Well anyways, I did BS of 3x3 today where I warmed up with 1x5 - 135lbs , 1x5 - 225lbs, 1x3 - 275lbs then went right into my work sets which were 1x3 - 295lbs, 1x3 - 300lbs (PR by finishing all 3 reps), 1x305 (failed after 2nd rep).
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Old 06-28-2009, 02:05 PM   #6
Mike Kelley
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Re: CFSB Question

so if 300x3 on Back Squat was a PR why did you attempt to do 305? Remember, if you hit a PR, stop.

The only set you should be really changing is the "PR attempt" set anyway, the light warm-ups and first 2 working sets don't need to change as you progress through the program.
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Old 06-28-2009, 04:02 PM   #7
Brian Bedell
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Re: CFSB Question

I would have skipped the 295 set definetely, and went to try and complete the 300x3 as the PR, or depending on how I felt, jumped it and went straight to the 305x3PR (maybe with a lil' more then my usual rest). But at least you got the 300x3 PR, so that's a successful day anyway you slice it.
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Old 06-28-2009, 06:46 PM   #8
Grant Kim
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Re: CFSB Question

Quote:
Originally Posted by Mike Kelley View Post
so if 300x3 on Back Squat was a PR why did you attempt to do 305? Remember, if you hit a PR, stop.

The only set you should be really changing is the "PR attempt" set anyway, the light warm-ups and first 2 working sets don't need to change as you progress through the program.
Okay so I should pretty much have a set standard for my warm up sets and then go right into my work sets?
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Old 06-28-2009, 07:15 PM   #9
Scott Allen Hanson
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Re: CFSB Question

Nice work on the PR.

I wouldn't think of them as "work sets" at all. This phrase makes you feel like you need to complete all sets. You're trying to set yourself up to PR either a 5 rep set or a 3 rep set. I'm old and don't have the work capacity of the younger folks. I probably would have added a warmup set with just the bar, maybe replaced the 225 x 5 with 225 x 3 and 255 x 2 or 3, then hit 275 x 3, 285 x 3, and 300 x 3 or something like that. You seem to have a scheme that works for you though, other than continuing to add weight after the first PR, which you should resist doing if going by the CFSB protocol.
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Old 06-28-2009, 07:30 PM   #10
Ted Apollo
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Re: CFSB Question

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Originally Posted by Brian Bedell View Post
I would have skipped the 295 set definetely, and went to try and complete the 300x3 as the PR, or depending on how I felt, jumped it and went straight to the 305x3PR (maybe with a lil' more then my usual rest). But at least you got the 300x3 PR, so that's a successful day anyway you slice it.

this is right on advice.

#135x3,#225x3,(#275x3 optional), PRx3. i would stick with this scheme for awhile until you can handle more weight.

or #135x5,#225x5, PRx5
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