1 year, 6’2” 37y/o, 215lb weak to 205lb not-weak

[gg22]

@crteague Congrats mate, great work!
Love the filthy casual tips as well. As a filthy casual myself, this is definitely something I'll take away and (hopefully!) implement myself.

One question: I'm not really familiar with the RR, however what weights do you use for each exercise?
Is it a case of lifting/using a given % of your One Rep Max, or do you just start at a certain weight and increase it every session?

 

[crteague]

@gg22 I haven't advanced far enough into bodyweight stuff to be using weights yet, so all of my workout is either unweighted or assisted (e.g. legs resting on dips). Someday I'll have to try a deadlift just to find out!

The progression goes like this: you start an exercise doing 3 sets of 5 reps. Once you're doing 3 sets of 8 reps in good form, you move to 5-5-5 of a harder exercise, e.g. standard pushups to diamond pushups.

Make sense? Any questions?