Clearification of how to choose the weights

[Beast]

Ok, I am a little confused as to the ideal way to do the eccentric sets. I have heard only do eccentrics; do 3 concentrics and 2 eccentrics; etc. etc. etc.

For example, let's say my max squat is (just guessing except on the 5's:
300 X 15
350X 10
390 X 5
Here is what I would do (after taking my week off):
Week 1: Monday:250 X 15, Wednesday:260 X 15, Friday: 270 X 15
Week 2: Monday: 280 X 15,Wednesday: 290 X 15, Friday 300 X 15
Week 3: Monday: 300 X 10, Wednesday: 310 X 10, Friday: 320 X 10
Week 4: Monday: 330 X 10, Wednesday: 340 X 10, Friday: 350 X 10
Week 5: Monday: 340 X 5, Wednesday: 350 X 5, Friday: 360 X 5
Week 6: Monday: 370 X 5, Wednesday: 380 X 5, Friday: 390 X 5
Week 7 (negatives): Monday: 390 X 3 concentric + 2 negatives, Wednesday: 400 X 2 c + 3 e, Friday: 410 X 1 c + 4 e
Week 8 (negatives): Monday: 420 X 5 eccentric, Wednesday 430 X 5 e's, Friday: 440 X 5 e's

Would that be a correct way of doing it?

 

[imported_edziu]

It's acceptable. You have a lot of leeway when you get into the eccentrics.

As the weight gets very heavy, the RBE becomes weaker and takes longer to set in, so you can repeat a weight many times without hitting a plateau. If you repeat the same weight several times in the 10's, your progress will rapidly decrease. Repeating the same weight several times in the negatives will not have nearly the same effect.

You're more likely to quit your negatives because of the strain of lifting that weight every two days, not because you plateau.

By the way, are you planning to incorporate some drop sets when you're into your 5's and negatives?

 

[micmic]

Many people would choose a less linear approach, so that there is some overlapping but the increments are bigger.

Your current schedule:
15s: 250-260-270-280-290-300
10s: 310-320-330-340-350-360
5: 340-350-360-370-380-390

which could be:
15s: 200-220-240-260-280-300
10s: 260-280-300-320-340-360
5s: 290-310-330-350-370-390

others repeat weights because they don't like 'zig-zagging', but still want the bigger increments:
15s: 260-260-280-280-300-300
10s: 320-320-340-340-360-360
5s: 350-350-370-370-390-390

It's up to you to decide what works better after a few cycles.

 

[Beast]

Quote[/b] (micmic @ May 30 2003,6:04)]which could be:
15s: 200-220-240-260-280-300
10s: 260-280-300-320-340-360
5s: 290-310-330-350-370-390

I like the looks of that. So 20 pound increasements on the "big" exercises.

20 pound increases:
Bench, Squat, Bent Over Row, MIlitary press, Shrugs, donkey calf raises

10 pound increasements:
Dips, chins, barbell curls, lying tricep extensions

5 pound increasements:
Side Lateral, bent over rear lateral