I’ve finished version one today. I read that it can be continued by flipping over the high/low rep scheme so that day 1 becomes 10 sets of chest and back with 10 reps and 60% of 1RM. Is this effective? (I’ve got 3 weeks before I go away on another field study so I can’t fit much else in).
I’d like to use real 1RM rather than guesstimates based on various formulae that I found on the internet. On day 17 I had a few more in the hole on bench press day but had to stop deadlifting today 3 reps early.
What would be the best way to calculate 1RM for all of the exercises (I’ve never calculated any max reps before)? Could I do it in one session? Is it worth calculating them if it means that I wouldn’t have sufficient time to finish the program?
Do you guys tend to have some sort of strategic deconditioning (HST style) at the end of each program?
I know that’s a lot of questions but ABBH is my first training program and I don’t know what to do next!
2 that’s an interesting question as I’ve never had to get all my 1rm at once. If you need it right away you could do it in one session, doing one lift per body part and working your way up to max weight, I believe there was a Cool Tip of the day about this from CT, for Bench press I believe, but the protocol would be effective for most complex lifts. Make sure you’re getting sufficient rest between sets when you hit the 1 rep mark.
3 I don’t really do deconditioning per se. After a cycle of abbh/quattro dynamo I took a week off before starting abbh2.
Yes you can, and should, flip the movement planes with the methods for another 3 weeks.
Yes you can calculate your 1RM in one session. But don’t get too caught up in these numbers since they’re gross estimations. Instead, err on the light side initially, then follow the progression very strictly and you’ll reap the benefits.
No need for de-conditioning. Continue with my QD or Single’s Club program.