Transition from 5x5 to 4x10

[Barrington]

I have given up on 5x5 on the compounds for a while and have started 4x10 probably up until Christmas.
This morning was the first day and oh dear i don't think my body was prepared for it.
I started with squat, OHP and then i only got through 3 sets on bench press before i had to got to the toilet and throw up (then go home).
Feeling sick isn't unusual for me as i have stomach problems, but i've never thrown up at the gym before.

I'm hoping that this is just because of the transition from 5x5 to 4x10.
The squats just wiped me out.
Hopefully my delicate flower of a body will adjust to the higher reps eventually.

[Dolphinski]

Why 4x10? Did you just pick that randomly? You've gone from 25 reps to nearly double that. Why not 3x10 or even 2x10?

[Barrington]

Yeah just picked randomly really. What i am thinking of doing is 3 sets of 10 and then 1 set of up to 10 If you see what i mean.
That way i'm probably only doing 10 or so more reps at a lower weight than my 5x5.
You may be right about the sets though, i may have to drop it to 2 or 3x10.

[Dolphinski]

Have you thought about trying RPT? First set heavy for 5 or 6, drop 10 or 15% weight for the second set and hit about 8 reps and again for the third for 10-12 reps. That way you get a nice range of reps around the 25 mark and won't burn yourself out.

[comanight2]

uhh try making yourself burp, I get it when i sprint...seems to be i just swallow a lot of air and if i make myself burp then i dont puke and eventually the dizzynwss subsides too

[Barrington]

Hmmm sounds interesting. So my 5x5 squat is 67.5 would i do one set at that and then go down?
I like the sound of it though, best of both.

[Barrington]

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uhh try making yourself burp, I get it when i sprint...seems to be i just swallow a lot of air and if i make myself burp then i dont puke and eventually the dizzynwss subsides too

Oh gord, how uncouth!

[Dolphinski]

Yep, first set heavy so 67.5 x5 then drop 10% or so ( the more u drop the more reps you do) so you could do your second set at 60kg for maybe 7 and your 3rd set would be about 54kg for maybe 10.

There's a full breakdown on the leangains site if you google Reverse Pyramid Training Revisited.

[Barrington]

Thanks for the link. I googled RPT earlier and wasted a bit of time reading about Rest Pause Training, until i realised my mistake haha.

[Barrington]

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Yep, first set heavy so 67.5 x5 then drop 10% or so ( the more u drop the more reps you do) so you could do your second set at 60kg for maybe 7 and your 3rd set would be about 54kg for maybe 10.

There's a full breakdown on the leangains site if you google Reverse Pyramid Training Revisited.

Just thinking.......would it be better to do the first set at my 5rep max (I would have to work it out first) or is the idea to work to failure only on the last set?