Heavy Triples, Doubles, and Singles

[tank]

i'm trying to develop a scheme for a new routine and was considering something like 70, 80, 80, 90, 90, 90, 95%. i've been looking at prilepin's table, but i thought i'd throw this thread up and get some input on rep/set schemes for training with heavy trip, dubs, and singles.

[Kuytrider]

Doing something like this myself so we can compare notes What you propose sounds fine but I'd say concentrate more on how you feel than the percentages. If you feel crap at 90%, probably not a great idea to go much heavier. Conversely, if you feel awesome at 95%, a PR attempt may be on the cards. I'm going to try and be more instinctive and see how that works.

[tank]

that makes sense. i was also just thinking that the top % is the more important part, and the work up sets aren't as important so long as they warm you up sufficiently.

that being said, now it's time to consider top percentages and how to cycle them. it seems to me that being an intermediate my 1RM is always increasing, theoretically, so 90% is not "really" 90%.

[BendtheBar]

Originally Posted by tank

i'm trying to develop a scheme for a new routine and was considering something like 70, 80, 80, 90, 90, 90, 95%. i've been looking at prilepin's table, but i thought i'd throw this thread up and get some input on rep/set schemes for training with heavy trip, dubs, and singles.

Is this a weekly progression of percentages or reps in a given workout per exercise?

Or are you asking how many reps you should do per percentage?

[tank]

it would be per exercise. i'm trying to figure out how to:

work up to heavy singles, doubles, triples

how to decide whether to do a set of singles, doubles, or triples,

what percentages of your 1RM each should be

how often per week can an intermediate work up to all of the above

[J_Byrd]

This is pretty much what we do on cycle for a meet.

3 weeks of 3s
2 weeks of 2s
2 weeks of 1s

We work in a week of a semi deload in there. If you send me your maxes and where you want to go I will draft you an example of what we would do going into a competition.

[tank]

cool, thanks. i'm playing around with an excel spreadsheet, myself.

squat 385
bench 275
deadlift 405

[BendtheBar]

Originally Posted by tank

it would be per exercise. i'm trying to figure out how to:

work up to heavy singles, doubles, triples

I'll start with this.

First, you don't want to make big jumps, but you also don't want to wear yourself out either. After the body is warmed up you are primarily warming up your CNS, telling it to wake up.

When I was doing a deadlift single of 405, my progression would look something like:

Bar x 10-15 (Twice if I feel cold or tired)
135 x 5-10
225 x 3
275 x 1
315 x 1
345 x 1
375 x 1
405 x 1

If I perform doubles after this single, I generally back off 8-10%. Usually 10% for the sake of simplicity, but you can certainly do a heavier backoff double based on how you feel that day.

So my "working sets" for a "one single" day might look like:

405 x 1
365 x 2
365 x 2

If you want to do multiple heavy singles (3-5 ish) it's the same deal:

Bar x 10-15 (Twice if I feel cold or tired)
135 x 5-10
225 x 3
275 x 1
315 x 1
345 x 1
375 x 1
405 x 5 singles

[tank]

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?

[J_Byrd]

If your bench max is about 300lbs, evertime we drop reps we add 10lbs.

doubles would be at 290
tripples at 280
4s@ 270

Give or take 5lbs that is pretty much on the money for a raw bench.