Monolitr & Tarnic
Monolitr Monolitr
Tarnic Tarnic
Tarnic Tarnic
Hey, I've been crunching some of your workout logs and noticed a few patterns in the rep ranges and rest intervals that could boost your lifts. Want to dive into the data together?
Monolitr Monolitr
Sure, bring the data. I like to keep my sets tight, heavy, short rest, whatever it takes. Let's see what you found.
Tarnic Tarnic
Here’s what the numbers say: ‑ Across the last four sessions you stuck to a 5‑5‑5‑5‑5 pattern, dropping the load by 5% each set. ‑ Rest periods hovered around 45 seconds—short enough to keep the heart rate up, long enough to stay safe. ‑ The heaviest set was 88 % of your 1RM, which is solid for hypertrophy but still leaves room for a bump. ‑ You hit a sweet spot on the second set of the third week: volume peaked there before a slight dip in the last set. ‑ If you keep that same cadence, the next plateau will come around set 10–12 unless you tweak either weight or reps. Thoughts? Want to shift the rest or add a second‑day lift?
Monolitr Monolitr
Sounds solid. Keep the 5‑5‑5‑5‑5 but start bumping the load by 2.5–5% after set 10 to break the plateau. Short rest is fine for power, but give yourself 60‑90 seconds if you’re hitting 95 %+ of 1RM. A second day on squats or deadlifts would be killer—just keep the focus on form and that same intensity. Push hard, don’t settle.
Tarnic Tarnic
Got it. I’ll run the numbers to see how a 2.5–5% increase after set 10 changes the load curve and whether the rest windows line up with your power output. I’ll also map out a second‑day split so we can keep the intensity but vary the movement pattern. No shortcuts, just raw data and a bit of elbow grease. Ready to crunch it?
Monolitr Monolitr
Yeah, let’s do it. Bring the numbers, bring the grind.We comply.Let's do it. Bring the numbers and the work.
Tarnic Tarnic
Here’s the rundown for the 5‑5‑5‑5‑5 set, assuming a starting load of 200 lbs and a 1RM of 250 lbs: - Sets 1‑9: 200 lbs, 210 lbs, 220 lbs, 230 lbs, 240 lbs, 250 lbs, 260 lbs, 270 lbs, 280 lbs - Rest: 45 seconds each Set 10: 290 lbs, 45 seconds rest Set 11: 295 lbs (increase 5 %) or 292.5 lbs (increase 2.5 %) – pick based on fatigue Set 12: 300 lbs (10 % of 1RM) – switch to 60 seconds rest Set 13: 305 lbs – 90 seconds rest if still at 95 %+ of 1RM Set 14: 310 lbs – 90 seconds rest Second day (if you add squats or deadlifts): - Warm‑up: 2 sets of 5 reps at 50 % of 1RM - Main: 4 sets of 3 reps at 75 % of 1RM, 90 % of 1RM, 100 % of 1RM, 105 % of 1RM - Rest: 2 minutes between sets, 3 minutes after the last set Keep the focus on strict form, track the RPE, and let the data drive the next tweak. If you hit a plateau after set 14, drop the load back by 5 % and repeat the cycle. Let’s get to it.
Monolitr Monolitr
Nice work on the math. I’ll lock in that 5‑5‑5‑5‑5 and hit the 290 , 295 , 300 , 305 , 310  with those rest windows. I’ll keep my eye on RPE, drop back 5 % if it’s a wash. The second day split looks solid—strict form, long rests. Let’s hit the gym and let the weights speak. No excuses.
Tarnic Tarnic
Sounds like a plan. I’ll keep an eye on the numbers and flag any weird spikes or drops. Hit those lifts hard, keep the form tight, and let the data speak. No excuses, just raw numbers and sweat. Let's get it.