Muscle and Brawn Forums

Muscle and Brawn Forums (http://www.muscleandbrawn.com/forum/index.php)
-   Powerlifting & Strength Training (http://www.muscleandbrawn.com/forum/forumdisplay.php?f=36)
-   -   Too many reps, too soon (http://www.muscleandbrawn.com/forum/showthread.php?t=6563)

BendtheBar 06-16-2011 10:07 AM

Too many reps, too soon
 
The older I get and the heavier the weight gets, the harder it is for me to jump into sets over 5 reps. Because of this, I have been thinking about trying a new system for heavy lifts.

I will pick a working weight and perform 4 working warm up sets with ramping reps. The 5th set will be all out for max reps, like this:

Set 1 - Weight x 1 rep
Set 2 - Weight x 2 reps
Set 3 - Weight x 3 reps
Set 4 - Weight x 4 reps
Set 5 - Weight x MAX reps

I have been considering "8 reps" as the goal for the max set, meaning when I hit 8 reps, I add weight.

Regarding periodization, I as thinking that if I felt off on a given day and needed a break, I could merely just perform sets 1-3, or 1-4.

LtL 06-16-2011 10:14 AM

With your experience you should be able to periodise by feel rather than planning in advance.

LtL

BendtheBar 06-16-2011 10:19 AM

Quote:

Originally Posted by LtL (Post 145587)
With your experience you should be able to periodise by feel rather than planning in advance.

LtL

That's what I am liking about this approach,. I can just stop after a few sets. Or continue on with 2's or 3's if I am not ready for an all-out set that day.

I want a structure, but one that's flexible enough to allow for adjustments on the fly...

Rich Knapp 06-16-2011 02:06 PM

:) a plan is good. But I don't want to hear you use age as a excuse. :tomato:

Wlfdg 06-16-2011 02:20 PM

Looks like a good plan!
Ladders of all kinds have an awesome training effect.
Looking forward to your results.
Have fun

big_swede 06-16-2011 02:33 PM

That is a really good idea btb, I will use it myself someday. I like flexibility. Good luck with this chief.

BendtheBar 06-16-2011 02:45 PM

Quote:

Originally Posted by Rich Knapp (Post 145715)
:) a plan is good. But I don't want to hear you use age as a excuse. :tomato:

It's not just the age, it's high reps with heavy weight. I needed to find a way to bridge the gap between my last warmup and my balls out set. But I am old.

:mh::mh:

BendtheBar 06-16-2011 02:49 PM

I tried this approach today with squats and bench and it worked exceptionally well. I was able to progressively warm up my CNS without taxing my muscles. It felt better on my joints and connective tissue as well; much better than jumping from a warmup single to an all out high rep set.

My squats today were:

Bar x 10
145 x 5
235 x 3
325 x 1

375 x 1
375 x 2
375 x 3
375 x 4
375 x 8

On my last set I felt like I could have hit 15 (if it wasn't for my vacation food hangover, and inability to breathe). Everything from my CNS to connective tissue felt really good. I will definitely be trying this again soon.

Carl1174 06-16-2011 03:02 PM

looks really interesting Steve, im definitely interested to see how this works out for you

Carl.

Wlfdg 06-16-2011 07:29 PM

Quote:

Originally Posted by BendtheBar (Post 145731)
I tried this approach today with squats and bench and it worked exceptionally well. I was able to progressively warm up my CNS without taxing my muscles. It felt better on my joints and connective tissue as well; much better than jumping from a warmup single to an all out high rep set.

My squats today were:

Bar x 10
145 x 5
235 x 3
325 x 1

375 x 1
375 x 2
375 x 3
375 x 4
375 x 8

On my last set I felt like I could have hit 15 (if it wasn't for my vacation food hangover, and inability to breathe). Everything from my CNS to connective tissue felt really good. I will definitely be trying this again soon.

That looks great!

The uber-body geek in me wants to know what the extent of the motor unit recruitment is with that protocol?
I do data bruh! :D


All times are GMT -5. The time now is 08:06 PM.

Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.