I am currently doing Activate, Ramp, Density, Carries.
On the Density Layer, do I always use 80% of my 1 rep max , even if I’m doing a 3 or a 6 Rep Max on that day?
Dom, I can’t find where I read this but I’m pretty sure I saw this question answered by CT and he said, No, you use 80% of the max ramp for that day if it is 3RM or 6RM.
This makes sense, since the idea of the ramp is partly to find your capabilities for that day so using a percentage of a differ RM won’t really relate or follow on if you get what I mean. Also, if you think about it your 6RM may well be lower than 80% of your 1RM, on that day, which would mean you wouldn’t have appropriately prepared your body/CNS for that weight in through the ramp.
If I’m wrong hopefully someone will correct me. Hope this helps.
I concur with Nate J. I also took it that Thib’s meant 80% of the Ramp Max. Respects.
I was wondering the same regarding 6RM ramps. I just figured 80% of 6RM is almost too light to get a good training effect…
Yer I know what you mean. Actually when I do a 6RM day, I tend to do my density slightly different for this very reason. I ramp to my 6RM, then I take off 10% of the weight and shoot for 4-5 sets of 6 in the more traditional sets and rest intervals, as opposed to using the timed versions (e.g. Max reps in 8 mins).
This allows me to use a more respectable weight.
Then I use the timed sets for 1RM and 3RM days. (Max reps in 8 mins)
I can’t remember if I read this as recommended or not…but that’s what I do for the 6RM at the moment.
[quote]Nate J wrote:
Yer I know what you mean. Actually when I do a 6RM day, I tend to do my density slightly different for this very reason. I ramp to my 6RM, then I take off 10% of the weight and shoot for 4-5 sets of 6 in the more traditional sets and rest intervals, as opposed to using the timed versions (e.g. Max reps in 8 mins).
This allows me to use a more respectable weight.
Then I use the timed sets for 1RM and 3RM days. (Max reps in 8 mins)
I can’t remember if I read this as recommended or not…but that’s what I do for the 6RM at the moment. [/quote]
I like that option better, thanks. I’ll throw that into my 6RM days and see how it goes.
thanks guys. i found similar issues with the 6 rm scheme. i did get great pumps off it though. and i recall ct saying something regarding doing lots of 1 rmaxes in the 10 day cycle as maybe being too much for my elbows. i found validity in that of course. i’vebeen doing the 30 reps density. onthe 6rmdays it takes about5 or 6. minutes, so going for 8 -10 minutes should cover it.
thaanks again for the feedback!
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