Developing Ladder workout for my regimen

[MegaCarp]

So recently as I read through a few threads that discussed ladders I thought I'd work them into my workout in an effort to maximize my efforts and start getting to that pure 'exhaustion point'. So usually when I do these machine exercises I do 2 x 12, but tonight I want to start developing myself in a more beneficial way, but don't get ladders (pyramid, whatever). So here's what I have going tonight (yes its all machine, but we'll fix that later)

Lat Pulldown: Currently at 100 lbs

Seated Row: Currently at 90 lbs

Lower Back Extension: Currently at 230 lbs

Bicep Curl: Currently at 90/45 (Right/Left Arm) lbs

[spezzy]

ok, sorry for the late reply. works been INSANE.

Now, disclaimer: Though I do these all the time, I'm pretty sure I don't do them to the book on how they're supposed to be done, but since I've gotten good results, I keep doing them the way I have

ladders and pyramids are actually different, ladders you just go up, pyramids you go down too.

i do everything in some sort of ladder method, but i consider the first half warmups.

you're doing things 2x12, but if you are truly going for strength, you want to be doing a weight at the end where you can only lift it 1-3 times.

i know your situation is different, so i won't give you crap about the machines

lets say the lat pulldowns for example because 100 is an easy number.

if you use a calculator like this: http://www.exrx.net/Calculators/OneRepMax.html

your 1RM is probably around 135.

I honestly am not great with math on the fly, and dont have time for proper planning, so I just wing it when I go.

I usually don't do more than 5 reps on ladders.

I always warm up with just the bar, which is 45lbs.

So... for lower weights I usually go up about 20lbs a set.

If I was going for my 1RM, for this I'd probably end up doing 45x5, 75x5, 95x3, 115x3, 125x1, 135x1

Which looking at the math on that site, is about 65%, 73%, 85%, 95%, then 100%

I think I typically warm up too much though.

For much higher weights, I go up 30-40lbs per set. It's keeping the percentages the same - so if you're lifting 200lbs vs 100lbs, you will want to go up more weight per set. If that makes sense.

I usually do at least 10 of my first warmup weight after the bar at the very end as a cool-down set, regardless of if its a pyramid or a ladder I love my cool-down sets.

And yeah. As I said, I usually just wing it and try to do some sort of math in my head...

[MMyers]

Although I've never done much weightlifting, Pavel's original article about Grease The Groove talked about the Bench Press and other movements, so the same definitely applies.

http://talkback.stomp.com.sg/forums/showthread.php?t=10779

Using the One Rep Max Calculator, your One Rep Max is around 135, while your 5 Rep Max will probably be around 130 Pounds according to this: http://www.naturalphysiques.com/tools.php?itemid=18

(I use this calculator because it doesn't limit you to 10, although I have used both successfully).

So, you could do a Pyramid of: 1-5-1=25, or the Spezzy way which I believe is: 5-1-5=29

Either way you can do well.

Try doing a Pyramid at 125 or 130 for a week or two and test your max on a separate day than your workout.

As for the other exercises you have listed, the same still applies.

Good Luck!