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Old 12-30-2011, 08:02 PM   #8
jp_ottawa
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Join Date: Dec 2010
Location: Ottawa, Canada
Posts: 736
Training Exp: 1 year
Training Type: Powerlifting
Fav Exercise: bench press
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Quote:
Originally Posted by Fazc View Post
I've written a lot about my application of it in the thread 'Increasing Strength' and elsewhere on this forum. The basic idea being to push hard for 2-3 weeks and then to do active rest for 1-2 weeks. The theory here being that for more advanced trainee's longer and more prolonged loading periods are necessary to produce the type of stress needed to force an adaption.
Nicely put. Practically speaking, the way I have done this in my own workouts is to do dynamic work in a 3-week wave, starting around 50-55% (week 1) and moving up to 105-110% (week 3).

Most lifts are doubles. The weight is gradually increased over the workout, and heavier singles are left for the end. Because week 3 is essentially max effort work on a dynamic day, I will cut out the max effort day and do some light speed/plyo work instead.

Now, I'm no seasoned powerlifter, but this method of training has allowed me to add nearly a plate to my squats over a 6-month period. My goal is to squat 500 pds at the IPF meet in July in the 93 kg class, and I'm well on my way.

I'm curious how you guys wave your circa-max workouts - will definitely read the 'Increasing Strength' thread...
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