Dilf Maker

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  • #220474
    Anonymous
    Inactive

    So I’ve decided to run Dilf Maker for the next 12 weeks. What is the best way to progress the rep scheme? It’s mostly 4 sets of 6-8 reps or 12-15. Should I do 2 heavy sets and two back off sets? Thanks

    #221128
    Joe
    Keymaster
    #221130
    Joe
    Keymaster

    Dilf maker

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    #221137
    Anonymous
    Inactive

    Thanks Joe. I should have worded it differently. I’m asking if it’s 4 working sets should I do 4 sets of the same weight or 4 sets and go heavier each set. Thanks again. Loving the app!

    #221159
    Anonymous
    Inactive

    Photos are from push and pull 2. I just wanted to make sure that the reps for push and pull day 2 are correct. 12-15?

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    #221176
    Luka
    Participant

    Thanks Joe. I should have worded it differently. I’m asking if it’s 4 working sets should I do 4 sets of the same weight or 4 sets and go heavier each set. Thanks again. Loving the app!

    You should do 4 sets and every set should hit the described RIR. If it says 1RIR pick whatever weight will give you 6-8 reps with 1 rep left in the tank. For example if on your first set you hit 100lbs for 8 reps with 1 RIR your next set will be most likely 100lbs for 7 or 6 reps at 1 RIR. In case you do 100lbs for 5 reps and you cannot do any more reps you went too heavy and you should reduce the weight so you stick to the rep range and RIR.

    #221582
    Anonymous
    Inactive

    Hey Joe
    So for the second push and pull days the rep scheme are 4/12-15 or 4/15-20 with some exercises 4 /6-8? I just want to be sure. Thanks again!

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