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Old 01-26-2012, 01:40 PM   #11
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actually i could use what J said and rotate them weekly i think.
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Old 01-26-2012, 01:43 PM   #12
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what about a program that uses:

3 days, day off between each

3 main lifts (bench, squat, deadlift)

day 1- work up to heavy singles (95%?)

day 3- work up to heavy triples (75%)

day 5- work up to heavy doubles (85%)



is this too taxing? not enough volume? etc. what do you think?
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Old 01-26-2012, 01:44 PM   #13
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weight is added weekly in the program above
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Old 01-26-2012, 01:45 PM   #14
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cool. that's what i began to see is that the top %'s are the important ones. how often and when do you know when to work up to heavy singles or doubles or even to do triple work? instinct?
When all else fails I have found that 3x3 at a moving weight has made me stronger. I had pick my accessory work around what felt week that day and the previous week.
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Old 01-26-2012, 01:45 PM   #15
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how to decide whether to do a set of singles, doubles, or triples,
Quote:
how often per week can an intermediate work up to all of the above
You've not performed singles before but I believe now wouldn't be a bad time to start. How you structure them, and the possible use of doubles and triples, I guess depends on the structure of your program...fullbody, upper/lower, 531, and what else you're doing.

Are you sticking with 3 days per week Texas method style?


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what percentages of your 1RM each should be
I personally would recommend starting around 82.5-85% of your 1RM. Others might have a different opinion. 85 seems good to me.
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Old 01-26-2012, 01:48 PM   #16
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Originally Posted by tank View Post
what about a program that uses:

3 days, day off between each

3 main lifts (bench, squat, deadlift)

day 1- work up to heavy singles (95%?)

day 3- work up to heavy triples (75%)

day 5- work up to heavy doubles (85%)

weight would be added weekly

is this too taxing? not enough volume? etc. what do you think?
BUMP

i'm open to working 4 days a week, tops (i don't think more than 4 is adequate recovery at high intensity and frequency), but i need to know the pros/cons of 3 versus 4.
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Old 01-26-2012, 01:57 PM   #17
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Personally, I am considering 4 heavy sessions a week on singles, double, triples and perhaps 2 sessions of lighter intensity work with no more than 2 straight heavy sessions. So H,H,L,H,H,L maybe 5 times a week with one 2 a dayer. Pure conjecture at this point however and it all depends on what I can do on any given day. Looking to squat heavy twice a week however.

Edit: This could rise to 7-8 sessions in future but the key is brief sessions less than 45 minutes if I can help it.

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Old 01-26-2012, 02:12 PM   #18
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what about 4 days a week:

week 1: work up to 6 triples at 70%
week 2: work up to 7 doubles at 80%
week 3: work up to 7 singles at 90%

day 1: squat, deadlift
day 2: bench, row
day 3: front squat, rack pulls
day 4: press, chins
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29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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Old 01-26-2012, 02:15 PM   #19
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it's becoming apparent to me that linear progression and periodization take from each other proportionally.

if i want to rotate intensities over weeks I lose the option of adding weight until the completion of a cycle.

if i want to add weight weekly, i cannot use a scheme that spans longer than a week.
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

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29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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Old 01-26-2012, 02:25 PM   #20
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Yes and No, I adjust my weights every week working to a new max. The issue becomes you have to judge the amount of strength gains.

If my goal is to take a 290 bench to 310 over the next 8 weeks.

week 1: 3x3@260/270
week 2: 3x3@270
week 3: 3x2@290
week 4: 3x2@295/300
week5: 1x3@240 1x2@280 2x1@305
week 6: 3x1@315 off of 2boards
week 7: max attempt

Just trying to work backwards here. Been awhile since I have tried to put together a raw bench cycle. I will play around with it tomorrow and give you some more detail to it.
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