Progressing weights/reps

[Josh Cohen]

Hi Joe, I’d appreciate your input on the following issue. I’ve generally done quite well using an upper/lower routine 3-4x per week. I’m finding it difficult to progress my high incline DB press and have not been able to increase weight or reps for several weeks now (38kg x 13 reps before I hit the wall). I have thought about the different ways in which I can resolve this issue and I’ve come up with the following.
1. Continue trying to add a whole rep to the 38’s at every workout until I achieve 38 x 14
2. Add micro plates (0.5kg per side) to each 38kg DB and shoot for 13 reps again
3. Back off to 34kg and do 14 reps so my brain gets used to the idea of 14 reps (wife suggestion, she’s an armchair psychologist)
4. Start first set with 40kg, which will result in fewer reps but get body/mind used to heavier weight.

Appreciate your input

Josh

[Joe]

Hi Joe, I’d appreciate your input on the following issue. I’ve generally done quite well using an upper/lower routine 3-4x per week. I’m finding it difficult to progress my high incline DB press and have not been able to increase weight or reps for several weeks now (38kg x 13 reps before I hit the wall). I have thought about the different ways in which I can resolve this issue and I’ve come up with the following.
1. Continue trying to add a whole rep to the 38’s at every workout until I achieve 38 x 14
2. Add micro plates (0.5kg per side) to each 38kg DB and shoot for 13 reps again
3. Back off to 34kg and do 14 reps so my brain gets used to the idea of 14 reps (wife suggestion, she’s an armchair psychologist)
4. Start first set with 40kg, which will result in fewer reps but get body/mind used to heavier weight.

Appreciate your input

Josh

[Josh Cohen]

Great answer Joe, thank you! I think I’ve selected a higher rep range on most movements for fear of injury that can potentially come with lower rep ranges (obviously due to the heavier weight). This is certainly true of RDL’s and squats (for me). I’ll do my assimilation sets then jump into a weight that allows me to achieve 6-8 on this movement before doing a back off set of 12-15. Thanks again.

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