Straight Set Benefits


Straight Up Now Tell Me…..What is the benefit of Straight sets?!
For your strength today we have 6 straight sets of 3 Deadlifts at 80%. This means we’re working close to our max and with the same weight for all 6 sets. Many times when we have an ascending strength programmed (increasing the weight as you go along) our first few sets can end up being on the lighter side. If “Straight Sets” are programmed it doesn’t call for an increase as you go along, you have time to build up to a challenging weight and then must stay with that for all 5 sets. Both methods are beneficial, you should know the difference.
To Compare, let’s say you had 6 sets of 3 with the same weight across and your current 1RM is 300. If we go off of 80% of our one rep that would be 240# for 6 Sets.
Now if we had an ascending strength prescribed and your 1RM is 300, you may choose to start off too light and the total weight lifted will be lower. Let’s say you start off closer to 70% and your sets look something like this 210, 220, 230, 240, 250.

Scenario 1 (Straight Sets) – You end up with a lower number for the leader board but you’ve squatted a total of 1,200#.
You’ve also practiced working with a more challenging weight multiple times instead of just the last two sets. Which will transfer over more to working with higher weights in a workout.
Scenario 2 – (Ascending Sets) You’ve squatted a total of 1,150# but have a higher number at the end so you’ve gotten to hit even closer to your max for one set.

Both prescriptions will help increase your overall fitness and health, but they can serve different purposes. For today take the time to warm up to your challenging set for 3 and stay with it across instead of aiming to end with a higher number.

Row 250m
10 Push Ups
10 BB Good Mornings

*Add some weight to the bar

Row 250m
10 Romanian Deadlifts*
10 Push Up and Over the Plate
10 Back Rack Lunges

*add some weight to the bar

Row 250
10 Romanin Deadlifts*
10 Explosive Push Ups onto the plate
10 Back Rack Lunges

*standing on a 3” plate

Deadlift- 3 Reps
Warm-up to 80% and complete straight sets

4 Rounds
500m Row
20 Push-ups
20 Back Rack Lunges 135|95

Level 3- 115|75
Level 2- 95|55
Level 1- 75|35
ADV – Ring Dips 20|15

Extra Work
5 Minute AMRAP
10|7 Cal Bike

Rest 90s

10|7 Cal Bike
Burpee Pull Ups