So it begins. Weeks 1-4 gym programs

#1 - exercise selection			Tempo	Rest	Sets	Reps
A1- barbell front squats			30X0	30	4	12
A2-barbell hang cleans			10X0	60	4	12
B1-full range barbell deadlifts			30X0	30	4	12
B2-barbell overhead press			30X0	60	4	12
C1-alternating forward lunges, barbell on your back			20X0	30	3	12 e/s
C2-alternating jumping lunges			X	60	3	12 e/s

#2 - exercise selection			Tempo	Rest	Sets	Reps
A1-bench supported dumbbell row			2111	30	4	12
A2- 45 degree incline bench dumbbell press S-N-G			3010	60	4	12
B1-shoulder level 1 arm cable pull			21X1	30	4	12 e/s
B2-flat bench alternating  unilatral dumbell press NG			3010	60	4	12 e/s
C1-standing dumbell bicep curls, hands turned out			30X0	30	3	12
C2-Push ups			40X0	60	3	12

We will be recording every set and rep so you will be able to see when we post on here how we're progressing or not as the case may be. It will be my job to analyse the data that I am given to determine if we are stagnating or making steady progressions each workout. Failure in a set just means you're on the right track :-)

A little note of failure within a given repetition range. If like above you're striving for 12 reps then you shouldn't be hitting 6 and stopping for example. That would mean the weight you have chosen is too heavy. You will know when you have the right weight as you will be starting to lose form around reps 9, 10, 11, 12 - you want to the last 2/3 reps to be tough to get done.
If you then start to fail on reps lower the weight but never more than 10% less than your starting (1st) set weight.

A recording sheet I use looks like this; (example weight and reps included)

Week 1	set 1 kg	reps	set 2 kg	reps	set 3 kg	reps	set 4kg	reps
Program 1
a1	90	12	90	12	90	11	88	12
a2
b1
b2
c1
c2

copy and paste didn't quite work here so imagine there are grid patterns like a normal spreadsheet!

Please refer to this post for explanations on my program writing  http://nick-collins.blogspot.com/2012/01/my-program-writing-explained.html