Please Scroll Down to See Forums Below im not suggesting i was going to i was saying if i was having alot of problems with it then i would look into your style. I would like to try it out some day.
working on a new routine
- Thread starter JDid23
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im not suggesting i was going to i was saying if i was having alot of problems with it then i would look into your style. I would like to try it out some day.
JDid23
New member
This is what I have been trying to explain to you, Josh. Doing just one top set has a lot of disadvantages.
People make a big deal about training in the 90%+ range but I train in that range almost week in and week out and I have not been getting weaker at all.
Eat, sleep, lift heavy.
Also, you have to understand that the more able you are to hit 90%+ of your maxes for reps and multiple sets, the EASIER your 1RM becomes which means that is the LEAST you will be able to hit even on a bad day. Once you achieve such a strong position, you can go on to set multiple PRs in terms of your 1RM and continue to progress onwards.
For example, lets take Deadlifts because that is one exercise whose passion I share in common with you.
Lets say my Deadlift is 100, ok?
Lets say that over the course of 4 weeks I manage to take this Deadlift from 90x1 to 90x3x3. Now, I am able to hit 100 on even a bad day when I feel off or something, alright?
So, I run a Consolidation Cycle so that I can basically consolidate where I stand. This basically results in:
Week 1: 90x1x10
Week 2: 90x2x8
Week 3: 90x3x7
Week 4: 90x4x2
So I basically too my 90x3x3 and made it into 90x3x7. Think about that in terms of percentages. That over a 100% increase in workload. Is 100 my true max? Probably not.
So, I then proceed to do some volume training to use this consolidation to improve my current standing. Lets say I do Poliquin's 5/2 Modified:
Week 1: 90x1, 80x5, 95x1, 85x5, 100x1
Week 2: 95x1, 85x5, 100x1, 90x5, 105x1
Week 3: 100x1, 90x5, 105x1, 95x5, 110x1
Week 4: 100x2x2
I have broken past my 100 PR by 10 lbs in such a short while.
Next, I run a Single Scene Cycle to basically prep myself for some massive PRs:
Week 1: 6-8 Singles @ 90%+ where I hit 110x1 once
Week 2: 5-7 Singles @ 90%+ where I hit 110x1 twice
Week 3: 9-11 Singles @ 90%+ where I hit 115x1 once and 110x1 twice
Week 4: 2-4 Singles @ 90%+ where I hit 120x1 and 125x1
So basically, I increased my Deadlift from 100 to 125 in basically 12-16 weeks. thats basically 1.25 lbs per week.
However, I am now able to hit 125x1 at any given time. Unlike before where I was struggling with 100x1, I can now hit 125x1 even on a bad bad day. It's a SOLID one rep max.
Anyways, I hope you find a program that works for you. Don't hop around so much though...just train and figure out what works. For example, the idea of having one key lift per day is really good:
Deadlifts
Military Press
Squats
Bench Press
So use that and figure out how to arrange lifts within those days to optimize your progress
Good luck!
Don't get me wrong- i progressed like hell while on 5/3/1 and it definitely allowed me to see firsthand the concept of hitting your weak points. My military press was struggling, bench was stalling (not that it got any better. my form wasn't great though), squat was going well, but the frequency was too high, and deadlifts were excellent on 5/3/1.
Also, I know your above %'s were hypothetical, but typically i don't think that someone can do 90% of his 1RM for 10 reps on deads. I am definitely going to give multiple sets a try though and see where it takes me.
For deads (and i am asking you because i know you are great with deadlifts), do you have any idea as to what you think i should do to in order to optimize my results (1RM) from now until August. I am thinking of something like;
275x5x5
285x3x6
305x5x2
315x3x2
335x3x1
at least for the next 5 weeks... and then going accordingly. Maybe that is way too quick with progression, but i think i need to get used to pulling heavier weights since the most weight i have ever pulled on a set is 285x9, and my 1RM was 355.
Andalite
Elite Bodybuilder
Where have I mentioned doing 10 reps with 90%+ of your 1RM?
Plus, if you're referring to Singles then I would be a living example of that. I've done the Singles Scene so many times for so many exercises and I hit 90%+ for 10 singles on Week 3 every time.
You should do quality volume training for the first 3 weeks, then do a deload week where you take 90% of your 1RM and just do 1x5 (that is 1 set of 5 reps) and then for the last week you should run a Singles Scene to prep your CNS to handle heavier weights...
Tblock1
New member
Wow is 90% of your 1 rm a deload for you? That is what I use to progress right now, I just add 5 pounds a week to a set of 5.
Andalite
Elite Bodybuilder
Yeah 90% of my 1RM for one top set of 5 reps is a deload for me.
Usually I do volume work and by volume I mean sets of 2s and 3s in the 90%+ range. Don't you guys ever pay attention to what I write in my journal posts???
What you are doing is what I used to do for a while when I was working in the 250-300 lbs range. After that doing just 1 top set didn't cut it for me because invariably my form would crumble. Perfect practice makes perfect and you got to train heavy loads frequently to be able to maintain your technique.
JDid23
New member
What would be an example of "quality volume training" ? Is it like what you posted above?
Also, what i was referring to when you said the 1x10 was when you said that your hypothetical max was 100 and you were starting with 90x1x10.
Andalite
Elite Bodybuilder
Firstly, that is 90 lbs for 1 rep for 10 sets. Not 10 reps lol....
Secondly, Quality Volume Training is explained in my journal. Basically, you start a reasonably heavy weight and you add 5-10 lbs per set and keep the reps to 1-3. You are free to repeat weights, sets, whatever.
For better understanding, check out my Deadlift entries for Weeks 1, 2 and 3 for Mesocycle 21.
JDid23
New member
i looked at them. Did you use %s and have 500 as your 1RM
how did you calculate each rep you'd be doing before the workout?
Andalite
Elite Bodybuilder
See thats the thing, this workout is based completely on YOUR perception. It is thinking on your feet at its finest.
I began Week 1 at roughly 85% of my max to see where I was. So I took 425 (85% of 500). Idid 3 reps. I could do more and my form was good. So I added 10 lbs. Did 2 reps. It worked. Added more weight. etc.
The idea is to make small jumps in weight.
I have discussed Quality Volume Training in this article: The Functional Big Three
You will find a hypothetical numerical example. But the idea is to maintain good form and make small jumps in weight.
JDid23
New member
Thanks- i'll check it out
Squat 1RM Day
Squat- All ATG
45x5
95x3
135x2
185x1
225x1
245x1- PR
265x1- PR
275x0 (was almost detrimental... but i got it in the rack in time)
275x1 (+ Belt)- PR
1 legged SLDL
40 lb DB x 10 (per leg)- PR 5x10
40 lb DB x 10 (per leg)
40 lb DB x 10 (per leg)
40 lb DB x 10 (per leg)
40 lb DB x 10 (per leg)
Comments: Fuck yeah!!!! 265 wasn't hard.. i had a guy who squats 4+ plates and deadlifts 5+ plates, and he watched my form on 265 and up. I threw up 265 like it was my set of 225- was fucking on that shit. He said it was really good and that he couldn't pick out any mistakes. Even on 275 with no belt, he said that my form was good, but the bar was just wobbly. 275 is definitely a major milestone for me- real satisfied with today's session. 1 legged SLDLs are also killer on my hammies. One person walked by and his foot barely touched my leg, but i lost my balance completely.
Btw, i literally saw stars/butterflies or some fucked up shit after my first set of 275 that i missed. I honestly wanted to pass the fuck out.
