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Old 10-29-2011, 12:10 PM   #12
Fazc
Fazc
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Quote:
Originally Posted by BendtheBar View Post
Heavy bench - Work up in singles, back off set with 275.
and

Heavy military - Work up in singles, back off set with 185.
In regards to the sets/reps there, you got some options there. If you ramp up to 1 top single, then drop down to 90% of that and do the rest of your singles there. That gives you a 1RM for the day, and you base the rest of the worksets on that. That way you can gauge improvement immediately from your initial single.

Or, just pick a comfortable 90% weight and do your singles with that weight. Less chance of burn out, but it's a little guess work as to whether you're improving your 1RM.

Either would work I think, but I'd definitely do at least most of your singles using sets across, 1 top single just wouldn't be enough workload and potentially risky to do week in week out. That's what I figure anyway, I'd rather do my 8 singles with 180-190kg rather than ramp up and past 220kg consistently every time. More form practice, more strengthening. It's a hell of a lotta work though.

Out of interest; Ditillo recommends multiple singles (5-8), then take 20lbs off the bar and do a couple doubles, then take another 20lbs off and do 3 triples.

Last edited by Fazc; 10-29-2011 at 12:13 PM.
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