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Thread: Progression

  1. #1
    M&S Senior Member Skippysje's Avatar
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    Default Progression

    When I workout, I can not always remember how many reps I managed to reach on the previous workout.
    Is it a good idea to keep a note of my reps for each exercise so I know what to aim for next time, or should I just do what I can, even if it turns out to be fewer reps than the previous workout.

    For example, if I press 10,10,8,6 reps one day, should I keep a note of this so the next time I aim for at least those figures, or should I not think about the last workout even if that means repping 10,10,7,5? Is the some psychological influence that makes us push harder if we are aiming higher?
    COMPOUND! COMPOUND! COMPOUND! ...isolation.

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    Seasoned M&S Veteran Spartigus's Avatar
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    ALWAYS log your workout.

    You dont train for failure, you train for success. This means logging your workout and adding sets/reps. Its not about going till failure, its about progression.
    Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

    "When in doubt, just get really, really strong. It tends to cure most problems in training and life." - Wendler

  3. #3
    Moderator Scrutiny's Avatar
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    Default

    Keeping a workout journal / training log is an effective tool for you to monitor progression.

    You should enter the gym with a plan, knowing what you lifted the previous workout and as to strive to make improvements upon that previous workout.

    You should have a plan with regards to what you want to do in the workout, whether this be performing an extra 1-2 reps from last week's set and/or increasing the weights by, for example 5lbs, from last week's set.

    If you are not monitoring your lifts with regards to the weight and exact number of reps performed, how will you be able to determine whether you have progressed in specific areas or not?

    I would definitely recommend using a training journal or workout log ( you can get one started here on the forum if you don't already have one ) - this way you can know exactly what is going on with your lifts, and it will also have you in a position to make appropriate changes and modifications to your workout routine to suit you and thus enable you to keep progressing.
    Consistency is the key

  4. #4
    Ms. New Booty majavojnovic's Avatar
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    Default

    I have a horrible memory, so I made a workout log using a chart, I have the date listed, the exercises, number of sets and reps and I can write down any important notes if I need to.

    Even just writing on a piece of paper will help you, I was doing that but when I'd bring my page with me for two weeks it'd be destroyed haha.

    Now that it's in table form I can concentrate on how many reps I did the weeks before / how much weight / etc.

    It's very beneficial. Yes, it will want to make you push harder
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    M&S Senior Member Seagull's Avatar
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    Default

    If I had to give somebody one piece of advice and one piece only, it would be keep a workout log. Not only will you now when to progress, it provides plenty of other information about what exercises are working, what isn't working, what splits worked best etc.

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    Default

    Yeah its very beneficial.

    I use my iphone notes app to scribble down my workouts (bonus is that it syncs with my g-mail). Its easy to just scroll down to last weeks workout and try and beat it. You can even scroll all the way back to the beginning and see your progress for a quick and easy moral boost.

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    Seasoned M&S Veteran 0606196t's Avatar
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    Yeah I used to be rain man on my workouts, 6 months in - totally no memory of what's happened between the months.

    Log your workouts. If you have a routine set up in a certain way, you generally know what weights you'll hit, and just remember the repetitions
    Joseph - falling into the dark side of youtube occasionally

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    M&S Senior Member Skippysje's Avatar
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    I have a workout log on here, and I do write down my reps on a peice of paper as I workout, but after I've put those numbers into my log, I throw that piece of paper away so don't always recall how many reps I did the workout before.

    Spartigus: I don't train to failure, I train to one rep BEFORE failure (at least that't the theory)

    Thanks for all the advice boys and girls, will start keeping notes of my reps
    COMPOUND! COMPOUND! COMPOUND! ...isolation.

  9. #9
    Regular Poster mattmoo's Avatar
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    Default

    I just use the notes app on my iPod. It can then be transferred into a log when I get home or just left on the iPod. I've always got it with me at the gym so it's easy to see what I did the previous week.
    If you do not step forward, you'll always be in the same place.

  10. #10
    Seasoned M&S Veteran Spartigus's Avatar
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    Default

    Quote Originally Posted by Skippysje View Post
    I have a workout log on here, and I do write down my reps on a peice of paper as I workout, but after I've put those numbers into my log, I throw that piece of paper away so don't always recall how many reps I did the workout before.

    Spartigus: I don't train to failure, I train to one rep BEFORE failure (at least that't the theory)

    Thanks for all the advice boys and girls, will start keeping notes of my reps
    That may or may not be progression. You need to push for it, log the workout, and follow a logical progression system, for example.

    Workout 1
    200lbsx3
    200lbsx3
    200lbsx3
    200lbsx3
    200lbsx3

    Workout 2
    200lbsx4
    200lbsx4
    200lbsx4
    200lbsx4
    200lbsx4

    Workout 3
    200lbsx5
    200lbsx5
    200lbsx5
    200lbsx5
    200lbsx5

    Then add weight and do 5x3 and start again.

    Or

    5x5 at 200lbs, week after 5x5 at 205lb, and so on.

    Or

    Workout 1

    200lbsx3
    200lbsx3
    200lbsx3

    Workout 2

    200lbsx3
    200lbsx3
    200lbsx3
    200lbsx3

    Workout 3

    200lbsx3
    200lbsx3
    200lbsx3
    200lbsx3
    200lbsx3

    Workout 4

    210lbsx3
    210lbsx3
    210lbsx3

    And continue.
    Last edited by Spartigus; 02-03-2012 at 07:32 AM.
    Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

    "When in doubt, just get really, really strong. It tends to cure most problems in training and life." - Wendler

  11. #11
    Regular Poster OnTheHustle's Avatar
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    Default

    If you have a smartphone get the jetfit app. Its free, does charts, graphs, count down timing between sets ... you name it. Its like having a PT with you.
    The weights are not ur friends. If fact they f'ing hate u. They think ur their b!tch. They mock u every time u can't complete a rep. Now go smash the sh!t out of 'em! - Me

    If you enjoy doing an exercise most likely you're not doing it right. - Arthur Jones

  12. #12
    Seasoned M&S Veteran Squatzilla's Avatar
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    Default

    Agree with the majority posters on this thread....

    Try & implement a computer based work out log if you are not already doing this ,this will help keep ALL relevant figures/stats in order. I find the age old 'spreadsheet' very useful for this i.e recording 1RM/5RM's, forecasting workout output on a weekly basis going forward , calculating figures/weights accordingly can be achieved using simple excel algorithms.

    Once you abide by such protocol, this will then influence you immensely when it comes to change-upd/re evauation phase. Also nice to look at past present and future figures paints a story so to speak...might bring a smile to your face when you are down the line looking back at the numbers

    Goodluck with Training
    Big Exercises FIRST. Finishing Touches Later ALWAYS

    "Here's the thing... Something like 80% of the population doesn't even workout. Out of the 20% that do 80% don't squat... And out of the 20% that do squat, maybe 10% of those actually SQUAT! Not smith machine squats, not 1/4, not 1/2, or 2/3 squats, but actual squats... So call me surprised when I see someone doing 2-3 plate full ROM squats effortlessly"

    Gym 1RM's (September 2014)

    Squat: 165kg 364lbs
    Bench: 127.5kg - 282lbs
    Deads: 215kg 474Lbs
    MOHP: 85kg - 188lbs

    Big 3 Total: 507.5kg - 1119.5lbs
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  13. #13
    M&S Senior Member Skippysje's Avatar
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    I've cracked it. Post-it notes on the wall!
    COMPOUND! COMPOUND! COMPOUND! ...isolation.

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    Coming Up The Ranks MuscleAddict83's Avatar
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    Default

    Quote Originally Posted by Skippysje View Post
    I've cracked it. Post-it notes on the wall!
    Great idea!

  15. #15
    Seasoned M&S Veteran Squatzilla's Avatar
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    Quote Originally Posted by skippysje View Post
    i've cracked it. Post-it notes on the wall!
    eureka!!!
    Big Exercises FIRST. Finishing Touches Later ALWAYS

    "Here's the thing... Something like 80% of the population doesn't even workout. Out of the 20% that do 80% don't squat... And out of the 20% that do squat, maybe 10% of those actually SQUAT! Not smith machine squats, not 1/4, not 1/2, or 2/3 squats, but actual squats... So call me surprised when I see someone doing 2-3 plate full ROM squats effortlessly"

    Gym 1RM's (September 2014)

    Squat: 165kg 364lbs
    Bench: 127.5kg - 282lbs
    Deads: 215kg 474Lbs
    MOHP: 85kg - 188lbs

    Big 3 Total: 507.5kg - 1119.5lbs
    BW: 94Kg - 207lbs

 

 

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