Increasing Strength

[BendtheBar]

Sorry, AMAP equals as many as possible.

I was thinking about doing 4 singles with my heavy squat/deadlift weight during week 2, then dropping 10% and doing an AMAP set. So if I am squatting 460 for 5 singles during week 1, during week 2 I would drop 10% (46 pounds) and do AMAP.

I don't really know if there is a point in this other than to gauge my strength progress around 85%. If I am doing 415 for 5 reps now at 85%, and add 50 pounds to my singles, I want to see if I can them do 465 for 5 reps after the progression.

Don't know if this is making sense.

Let me paint a scenario...

Right now

--Week 1: Heavy squats - 460 x 5 x 1
--Week 2: Heavy squats - 460 x 4 x 1, plus one AMAP with -10%, or 415. Let's pretend I hit 5 reps with 415.

6 months from now

--Week 1: Heavy squats - 500 x 5 x 1
--Week 2: Heavy squats - 500 x 4 x 1, plus one AMAP with -10%, or 450. Let's pretend I hit 3 reps with 450.

The AMAP would give me another insight as to how my strength building is going. If I add 40 pounds to my singles, but my AMAP is dropping in reps, it will be easier to tell how much of my progress is carrying over at 85%.

I see it as a guideline, that can either tell me my strength is progressing nicely, or that while my singles are going up, my 1RM might now be going up as quickly.

[Fazc]

Right, lightbulb moment! I'm with you now.

That could be a good idea, I know Pull does something similar. Although if you were to do it I'd change my recommendation and do it in week 1. I don't like the idea of a such a tough set/high(er) rep set well into week 2 when you will be tired. There's less margin for error when you're tired and on top of that you'll have the fatigue from each progressive rep. I know I've been hurt doing that in recent years so I wouldn't be comfortable recommending it unless you were fresh, and even then I would be very wary of the effect this fatigue set would have on the rest of your week.

I think the original reason Glenn, Broz etc recommend singles, doubles, triples is not only specificity but to avoid fatigue. They don't tax the muscles as much, making recovery easier. They're easier to maintain good form on which again improves recovery. A hard set of AMAP will fatigue the muscles and there is more potential for the reps to get sloppy.

(As an ironic aside; you and I have discussed this in length from the other angle of using high reps to fatigue the muscle without the other systems)

I've seen myself get hurt with this type of stuff before, I would caution against it. But I am relatively injury prone I guess so YMMV.

[BendtheBar]

I'm not sure I necessarily will add it, but being obsessed with progress I always looking at ways of gauging it.

If I am being honest right now I am still battling the mental aspects of this style, and that's something that I will have to continue to deal with until I have conquered it.

I am torn between microloading and more aggressive loading. being that this is a 3 week cycle for me, that equates to 17 progressional possibilities per year. If I microload only 2-2.5 pounds for each, I will add "only" 34 to 42.5 pounds per year.

This is still excellent 3-lift progress, but it leaves me wondering how much I am leaving in the gym. If I go for 5 pounds, that's the potential for 85 extra pounds per lift, per year. Obviously that won't occur, but it does allow for a greater potential.

My only point is that I am still trying to figure out just how aggressive to be with progression. I'm certain this will come to me with time.

[LtL]

The beauty of competing is that even if you leave a bit in the gym, it will come out on the platform.

LtL

[BendtheBar]

Right now I am obsessed with rapid progress. 45 is around the corner, and each healthy year is a gift. I want to see 700-600-450 raw next year like you wouldn't believe.

[LtL]

That is a definite possibility for you big man. Make it happen.

LtL

[BendtheBar]

That's the game plan. By next May when I compete again I am looking for:

--675 deadlift
--575 squat
--425 bench

1650 total minimum, but 1700 would be nice.

[LtL]

Solid goals.

I found out the gym meet is on the 11th December so am looking at:

SQ - 227.5kgs
BP - 155kgs
DL - 240kgs

Competing against all sorts of gearheads but hoping to put in a decent performance nonetheless.

LtL

[BendtheBar]

Originally Posted by LtL

Solid goals.

I found out the gym meet is on the 11th December so am looking at:

SQ - 227.5kgs
BP - 155kgs
DL - 240kgs

Competing against all sorts of gearheads but hoping to put in a decent performance nonetheless.

LtL

Is it associated with a fed?

[LtL]

Nope it's just my gym running an unaffiliated fed'.

LtL