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Old 06-16-2011, 10:07 AM   #1
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Default 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.
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Old 06-16-2011, 10:14 AM   #2
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With your experience you should be able to periodise by feel rather than planning in advance.

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Old 06-16-2011, 10:19 AM   #3
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Originally Posted by LtL View Post
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...
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Old 06-16-2011, 02:06 PM   #4
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a plan is good. But I don't want to hear you use age as a excuse.
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Old 06-16-2011, 02:20 PM   #5
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Looks like a good plan!
Ladders of all kinds have an awesome training effect.
Looking forward to your results.
Have fun
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Old 06-16-2011, 02:45 PM   #6
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Originally Posted by Rich Knapp View Post
a plan is good. But I don't want to hear you use age as a excuse.
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.

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Old 06-16-2011, 02:33 PM   #7
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That is a really good idea btb, I will use it myself someday. I like flexibility. Good luck with this chief.
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Old 06-16-2011, 02:49 PM   #8
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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.
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Old 06-16-2011, 03:02 PM   #9
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looks really interesting Steve, im definitely interested to see how this works out for you

Carl.
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Old 06-16-2011, 07:29 PM   #10
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Default

Quote:
Originally Posted by BendtheBar View Post
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!
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