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Old 11-12-2010, 01:43 PM   #7
glwanabe
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Quote:
Originally Posted by BendtheBar View Post
He did 225 x 22 reps this week:
Perfect!

Quote:
Originally Posted by PCT View Post
11/9/2010 Tuesday
Parrell Box Squat
45x5
135x5
185x3
225x3
275x1
315x1
365x1
405x1
455x1 PR
Full Squat

405x1 PR
2" Above Parrell Box Squat (Attempt @ double)
495x1
Punishment Squat
225x22 PR
There are 44 total reps of squat work in that session. If we use the 405 as a pr number to compute % from we get this.


225lbs is 55% of max. Thats generally considered to be out of the prime zone for building. However you also have to take inot account the work that was already done. So the % may actually be higher based on fatigue.

If we look at some numbers.

405 as a max to start from.

70% is 283lbs.
75% is 303lbs
80% is 325lbs


So I would approach this scenario like this.

2x5-8 warmups at around 180-200lbs Then a workset of 20 starting at 70%, rounded up to 285. Do this for a week, and see how you feel. Feeling good, up your workset to the 75% number for a week and see how you feel. If you can get to lifting at 80% for your workset then reset your max, and continue.

60 reps a week at 70-85% of your max is plenty of stimulation, and is more actual work than what was done in the session listed.

In the session listed there were only 5 reps in the 70% or better range of % max. That is based strictly on numbers without factoring in fatigue from the reps below the % zone. This does have an effect. Still, the 20 rep scheme is far harder than it looks when done properly.


I'm not picking on PCT, those are some solid numbers on the top end.
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