repping in ME work

[t3c]

does anyone see better results when they rep out to a 3 rep max or even a 5 rep max while doing max effort work?

For example :

week 1-3

Floor press 5x5 (or 5x3)
add 5 pounds a week for 3 weeks

week 4-6

Board press 5x5 (or 5x3)
add 5 pounds a week for 3 weeks




Hmm well it wouldn't be called max effort work then...but you guys get my point i'm sure

My body doesn't seem to be responding positively for ME upper days

I'm 15 years old, 160lbs

 

[lilmikey]

for ME days with supplemental exercises, I usually warm up to the 1RM for a board or floor press or whatever with maybe five pounds more per exercise. I warm up like 10, 5, 5, 5, 3, and then singles. But I try to PR on the 1RM more than the "repping", as you refer to it.

Either way my lbs go up consistently... or have been recently. If i find that i can't make the reps i want with a heavier weight as i had hoped though, I drop the weight to the last week's level.

I do some weird shit with repping and my routine is unorthodox... its kind of like jays after he suggested it, but different. I work on the actual exerise on speed day up to a set of three reps and try to pr on that... but i don't go for singles because doing those all the time are too taxing.

well i hope i helped

 

[t3c]

sorta...thanks man


any more thoughts?

 

[lilmikey]

if your body isn't responding to it well maybe, maybe it is overtraining. what else do you do on those days... and in between?

 

[t3c]

I've been following the sample workout on elitefts.com almost religiously

anymore thoughts?

 

[IrishPower]

are you gaining weight?

if not, you are probably not eating enough? goes along with recovery.

also, are you rotating your exercises every week or two? one of the worst things you can do is miss a PR, then come back and miss it again 2 weeks later. Just move onto something else.

good luck.

/irish

 

[t3c]

oh man...when i don't progress i get pissed off and try again

...but usually fail the next week

and yeah i'm gaining weight, i started lifting at 112 pounds

so switch up max effort work every week? I thought it was 3

thoughts?

 

[CytoMel]

doing the same ME exercise for 3 weeks will work for many beginners. Once you get advanced and strong-switch it every week.

t3c, If you usually fail the next week then you are ready to switch it every week.

There are so many different ones to max with it is easy to switch every week.

Find about 5-6 good ones and stick to it. This is my current schedule

1. Board press 1.5 board
2. Floor Press
3. Board Press 3 or 4board
4. Illegal wides
5. Some kind of press with bands

 

[t3c]

sounds good to me, i'll give that a shot