Too many reps, too soon

[BendtheBar]

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]

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

LtL

[BendtheBar]

Originally Posted by LtL

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]

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

[Wlfdg]

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

[big_swede]

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

[BendtheBar]

Originally Posted by Rich Knapp

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.

[BendtheBar]

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]

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

Carl.

[Wlfdg]

Originally Posted by BendtheBar

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!