for several weeks, I have switched from clusters to the method of using 80% of the ramp and getting 30 total reps in as little time as possible, using the layer system.
Does this apply to ALL ramps, such as the ramp to 3RM, 2RM, and 1RM?
Also, and more importantly I think, how often does everyone alternate which RM they ramp to?
When it comes to deadlifting, I was getting addicted to using the really heavy weights, and thus would continually ramp to 1RM and do clusters @ 90% (I had worked up to 19 total reps). However, I wonder how much of a beating my CNS is taking with the constant ramping to 1RM.
Is it advisable to alternate? For instance, next time I’ll be ramping to a 3RM and either do clusters @90% or the 80% time-based layer. Sound good?
I could be wrong, and my math skills could be lacking. But when I ramp to a 3RM I use 100% of my 3RM to do clusters. This is because the original template prescribed using 90% or your 1RM for clusters. Your 3RM is about 90% of your 1RM so I stick with the same weight for the clusters sets/reps.
But I could be wrong. Since CT now advocates using the 3RM, it would be great to hear what percentages he prescribes for Clusters, Extended Sets, HDL, etc. It would be very interesting to hear what he recommends…
Hmm… if that works for you, then that’s awesome, but I’m a little skeptical about using my 3RM for the clusters themselves, but I do understand your reasoning for doing so. For my slight decline bench, for instance, I ramp to 3RM, as that weight does not aggravate my bicep tendon/shoulder. I then use 80% and do the time-based layer, getting 30 total reps in around 10 mins on average. I do this with my Snatch Grip High Pull layers, as I’m still working on really good technique. For all other lifts, I am continually ramping to 1RM and then either doing clusters or the time-based.
I’m mainly wondering if percentages are to be applied to ANY specific ramp. I am almost certain this is true, looking back at a response from another thread of mine.
However, take this into account: I was reading up and searching for videos on strength training and whatnot, when a powerlifter was saying how you should be “living in the 80% range.” I assume he was referring to the 80% range of your 1RM, but what happens to that application when discussing a 3RM, 2RM, and such? Is it still 80%?
When I was doing to density work as described in the “heavy singles” article I would do it similar to the layers system. That is:
Week 1 ramp to a 3 rm then do my 30 singles with 80% of the 3 rm as fast as possible
Week 2 ramp to a 2 rm then do my 30 singles with 80% of the 2 rm as fast as possible
Week 3 ramp to a 1 rm then do my 30 singles with 80% of the 1 rm as fast as possible.
When I was doing the singles on week 1 or two if I felt good I would do doubles or triples instead of singles (then maybe just back to singles towards the end or the density layer) but only until I got the 30 reps.
What that means is that week 1 was more like a speed - endurance workout while week 3 was more like a power-strength workout. My times would be about 2 - 5 minutes faster on the 3 rm day than the 1 rm day. It worked great.
Yeah, that’s what I would end up doing as well, just to make things less complicated. When doing the density layer of the 3RM, we’ll be working within a 70% range for that day, which is still okay for strength gains, unless I’m mistaken. Regarding your last statement, I find that when doing 80% of my 1RM, I’m able to do doubles for a while, possible a triple here and there, before having to do singles. Is that normal, or should I slow things down a bit when working with 80% of 1RM?
I definitely hit doubles and triples in both my 3 rm and 2 rm day at the beginning and also especially for high pulls as I dont really like to do singles with high pulls. Not sure what others do…
When ramping to a 3RM, which is roughly about 80% of the 1RM, doing a density layer with 80% of the 3RM is about 70% of the 1RM. I wonder if working in this percentage is advisable for someone in a slight caloric deficit to retain as much strength as possible, and to possibly even increase strength a bit during the diet. . .
I know that CT states that 70% is the low-end range for building strength, which is why I ask. In which case, I wonder if when ramping to a 3RM, instead of the time-based, 80% layer, it may be better to do clusters at 90%. . .