“45 reps per week at 65-70% intensity.” That’s a Pretty Solid nerd analysis of lifting weights dude!
Check out this post from legendary Power Lifting coach Boris Sheiko, where he recommends 30-55 lifts per week (depending on experience) at about 69% intensity.
"Previously it was mentioned that recommendations for monthly volume are the following:
Beginner = 700
Class 3 = 900
Classes 1 & 2 = 1000
CMS = 1100
MS = 1250
MSIC = 1700
Having seen these it is difficult to make an assessment of these recommendations without further explanation, such as:
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To what period of training do these recommendations apply: the base, competitive or the average of all periods?
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The number of training day these loads should be applied to is not specified. For example, in most cases the MSIC athletes in Russia train 4-5 times per week, MS train 4 times, Class 1 and CMS train 3-4+ times, and the others train 3 times. From this, it follows that the more training days, the easier it is to carry a greater load.
3 workouts in 1 week = 12 per month
4 workouts in 1 week = 16 per month
5 workouts in 1 week = 20 per month
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It is not known whether the number of lifts includes general developmental exercises, such as hyperextensions, reverse hypers, exercises for the abs, exercises for the pectorals, lats, arm muscles, or leg muscles. And what about incline bench presses, shoulder presses, dumbbell bench presses, etc.?
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We should also not forget that athletes in lighter weight classes can more easily handle larger loading than athletes in heavier weight categories. Therefore, the programs of athletes in lighter weight classes are planned with larger volumes than athletes in heavier weight categories.
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Similarly, it is much easier for juniors to handle larger loading than adults and the same relationship applies between adults and veterans.
Beginners (1st Month) - 3 training sessions per week.
In the first month I plan only one exercise with a barbell at a time to study the art (from three-competitive lifts). I usually use 5-6 lifts in 5 approaches. For example:
Day 1 - learning how to perform squats.
Day 3 - learning how to perform bench presses.
Day 5 - learning how to perform deadlifts.
Also planned alongside the barbell exercise are 3-4 exercises for the development of general athletic qualities such as power, speed-strength, endurance, and flexibility. Agility is also developed through participation in team sports (football, basketball, volleyball) once or twice per week.
The result is 350 - 450 competitive lifts and special preparatory exercises. Great attention is paid to general fitness.
Beginners (Months 2-4) – 3 training sessions per week.
Two barbell exercises are planned in this stage, one competitive exercise, and one specifically for securing technique. For example:
Day 1
- Squat
- Bench press w/board
Day 3
- Bench press
- Deadlift off boxes
Day 5
- Box squats
- Close grip bench press
The result is 450 - 550 competitive lifts and special preparatory exercises at low intensity in the range of 50-60%. The share of general physical exercises still constitute the majority of the volume.
Classes 2 & 3 - 3 training sessions per week.
The athletes continue pursing technique mastery. Special preparatory exercises are used not only to secure technique, but also to increase the strength qualities of lagging muscle groups. Loading is increased from 600 - 750 competitive lifts and special preparatory exercises. The intensity of loads rises to 60-65% in the preparatory periods. The share of general physical exercise is reduced slightly.
Class 1 and CMS - 3-4+ training sessions per week.
During training sessions the athletes work on improving the performance of equipment and the development of competitive exercise power qualities through special preparatory exercises. The number of lifts in competitive and special preparatory exercises for 16 workouts per month range from 800 - 1300. Intensity increases to 67-69% in the preparatory periods.
MS and MSIC (Elite)
There can be no recommended levels of stress. Here are some real examples of loading variations in this group of athletes:
Microcycle Load Distribution of a MS Lifter in the Preparatory Period
|
Week 1 |
Week 2 |
Week 3 |
Week 4 |
Total |
| Lifts |
204 |
183 |
252 |
200 |
1237 |
| Avg % |
68.2% |
69.7% |
68.5% |
68.8% |
69.0% |
| Workouts |
4 |
4 |
4 |
4 |
16 |
The next example is for Andrey Belyaev.
Microcycle Load Distribution of a MSIC Lifter in the Preparatory Period
|
Week 1 |
Week 2 |
Week 3 |
Week 4 |
Total |
| Lifts |
365 |
341 |
385 |
326 |
1417 |
| Avg % |
68.0% |
71.4% |
73.7% |
69.5% |
70.7% |
| Workouts |
8 |
8 |
8 |
8 |
32 |
The next example is for Alexey Sivokon.
Microcycle Load Distribution of a Honorary MSIC Lifter in the Preparatory Period
|
Week 1 |
Week 2 |
Week 3 |
Week 4 |
Total |
| Lifts |
756 |
724 |
831 |
801 |
3112 |
| Avg % |
69.6% |
72.5% |
71.7% |
60.5% |
71.2% |
| Workouts |
7 |
8 |
8 |
8 |
31 |
See the graphic for a summary. You will see the typical volume progression as well as examples of programs on this site. Notice that special cases such as juniors and lighter weight categories can tolerate above average volumes. Dear reader, please do not take the graph as dogma. It is based on averages and will not apply in every case."
Since I’m leaving town tomorrow, today seemed like a good time to try that.
