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Old 05-04-2011, 08:27 AM   #6
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
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Quote:
Originally Posted by Spartigus View Post
What will the ramping look like roughly if your doing a single?
I will continue to use our lifter with a current 415 max. Today we'll pretend he is gunning for a new PR.

His warmup and ramp sets might look something like this:

Bar x 15
135 x 5-10
225 x 3-5
275 x 1-2 - Last "warm up"
315 x 1 (76% - first double)
340 x 1 (82%)
370 x 1 (91%)
400 x 1 (96%)
420 x 1 (100%+ New PR!)

420 felt light! He wants to try 425.

I personally would say no, don't make another attempt. I think 3 max singles is enough for one training day. Dave Tate says 4. Dave also says that most of the injuries he sees come from lifters who ram too many reps above 90%.

The choice is yours at this point. With a PR in hand I personally would chill. If you do go for another lift, don't add more than 10 pounds. In my experience with deadlifts, one weight can feel easy but 10 pounds more can feel like 100 pounds more. Take small PR steps. Unless you are competing and hunting for a specific total.

I ran a powerlifting cycle back in 2007 that involved going for a new PR every 4 weeks. It was one I created, and I would end up ramming too many reps about 90% when i did hit a new PR. It was a mistake. My back took a beating. Live to fight another day.
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