Hello CT,
Base vs. Peak Strenght
I would like to hear your expierence and knowledge regarding the difference of “regular/base” strenght and “peak” strenght - a difference that is in my case 90kg - 260kg peak vs. 170kg base.
In order to understand I must describe my training of the past 4 months:
Personal experience leading to this question:
From 01.September to 20. December I trained every train, bascially doing Front Squats every day followed by Deadlifts (3 out of 4 days) and Push exercise (3 out of 4 days). The rep scheme was very simple: Ramp up to a 1-3RM and then do back-off-sets. Over these 4 months I varied the back-off-sets (reps up to 20, most of the time just 5s or 3s), and in December I stopped with the ramps, just did 2-3 sets of 5s or 3s. In November I pulled my 260kg raw.
From 20. December to today January, I first took 4 days off, and then I did every 3rd day a lighter, shorther workout (no more than 60min), basically 5 exercises, full body with 50-70% 2 sets of 5s per exercise in order to “deload” my body and get fresh. Now in January I pulled 170kg.
Used Routine from September to End of December:
- Front Squat
- Deadlift - Conventional or Behind Back Deadlift (alternating, thus in 8 days I did 3 conventional workouts and 3 behind back style)
- Push - Bench or Overhead (alternating)
I did Deadlift and Push 3 out of 4 days. On the “off” days (either no deadlifts OR no push) I did Chin-Ups. Thus, I did Chin-ups every second day.
Some observations:
- At one point of time (end of october) I managed to pull my (old) 1RM (240kg) nearly every workout meaning in 3 weeks I did it like 6 times… this was before I pulled my 260kg. After this period a little down phase came and I pulled like 170-200kg for 1-3RM but then I peaked again (mid november). After that I was down again.
- In January, I could have pulled my 170kg “base strenght” for more reps - of course but this would have required some psyching up. I pulled my 260kg calm. However, I knew it was a real max. With the 170kg in January, I knew it is not a real max. I could pull more, when I activate my system stronger… but even with that it wouldnt have been more than lets say 210kg or so. Thus, my calm strenght is way down currently. On the other hand, I am not sure how much more could I have pulled on the 260kg day, if I had psyched myself up.
Questions:
- What is considered to be “average” gap between peak strenght/competition max and “every day” max or better said “base” strenght, where you begin after you peak?
- Is my observation also the reason why Andy Bolton starts his training cycle for his 1006 pull basically with 50%? I know this of other powerlifters as well. Well, they follow a “linear peridoization” thing, but is this because at the beginning of the cycle their “base” strenght is low compared to their peak strenght?
- Lastly, in Marty Gallaghers book “purposeful primitive” he asks a “koan”: Can you increase your strenght by increasing your 50% of 1RM compared to increasing your 1RM directly. Basically, you try to make the light weights lighter, instead of making the heavy weights lighter. What do you think of this? Of course maybe you cannot display your strenght yet and first need to learn displaying it by using some 90% weights.