Road to 2013 CPU Nationals - 105kg Junior

[Paradox]

Originally Posted by BendtheBar

For deloads?

I've heard of deloading with normal sets and reps but 60% of the weight, or normal weight, but with 60% of the sets and reps.

If not for deloads ignore. Not sure where this comes from though.

I believe the context I heard it in was for extra workouts. I'll try to find some links/articles and post them.

[Paradox]

First article I found, and maybe the first one I ever read about the rule of 60% in.

http://www.westside-barbell.com/west...ofTraining.pdf

Just ctrl+F 60 and it's easy to find.

Here's another, which makes things a bit more clear:

Westside Barbell Conjugate System

"The Olympic lifting rule of 60% is that one workout should be 60% volume of the most recent workout for the same muscle groups. In powerlifting the rule is 30% give or take 5%. Why? Powerlifting commonly jumps 50 or 90 pounds per set. Olympic lifters jump 11 or 22 pounds per set. This rule of 30 is true for benching or squatting workouts."

Another mention:

Q & A with Dave Tate - How to Build Muscle | Strength Training Workouts | Mass Gain Diet | How to Build Muscle | Strength Training Workouts | Mass Gain Diet

"It has its place. High frequency training is a method, not a training system. It can be used for bringing up weak points. I’ve used this and recommended it but the volume is controlled though and I’ll use the empirical rule of 60%"

And finally the best description so far:

http://www.ontariostrongman.ca/resou...ing/SIMSEM.htm

"The Saturday, Tuesdays and Thursdays which are neither Speed Days nor Max Effort Days are not "off days" but are reserved for Special Work and general conditioning work. Special Work is concentrating on assistance exercises that work on weak points that you or others have identified in your lifts. If hams and glutes are your weak points in the Squat then on Saturday you would work on ham and glutes assistance exercises but only do 60% of the total volume (Volume equals weights used times repetitions performed) that you used on Friday for such assistance work. On Sunday you would then (in addition to Bench work that day) do 60% of the volume of glutes/ham work that you did on Saturday (in other words only 36% of the volume you did on Friday of those exercises). That in turn would be preparation for Speed Squat Day on Monday. This empirically-derived training principle is what Simmons refers to as the "60% Rule." "

[Paradox]

So I guess, if I follow the last description loosely, I can just use squats on Tuesday at 60% of the total volume on Monday. So if I did 170kg x 5 x 5 (4250kg of total volume), I could do 102.5kg x 5 x 5 on Tuesday, for 2562.5kg of total volume (~60% of 4250)

[ravimolasaria]

Good looking pulls Para ... keep marching ahead ...

[Paradox]

Originally Posted by ravimolasaria

Good looking pulls Para ... keep marching ahead ...

Thanks, man! Looking forward to squats and bench tonight.

[ravimolasaria]

Smash the wts ...

[Squatter]

Squatoclock

[MikeM]

Nice work. Great deadlifts, made it look easy. Epic Beard.

Interesting info there on 60% stuff, thanks!

Crush those squats!

[Paradox]

Originally Posted by Squatter

Squatoclock

T minus 3 hours!

[Paradox]

Originally Posted by MikeM

Nice work. Great deadlifts, made it look easy. Epic Beard.

Interesting info there on 60% stuff, thanks!

Crush those squats!

Thanks, man.

I'm not sure if it will be useful. I'd really like to get some more information on it. It's hard to tell right now if it's just some useless piece of empirical information, or if it's more tested like Prilipen's chart. If it's as useful as P's chart, it's definitely something worth pursuing.