[quote]DouglasJ16 wrote:
So the take home point is to use 85-95% of your 1RM enough to increase strength and speed, but only for up to 3 weeks in a row, then change the max lift so there’s no burn out and to avoid hitting a plateau(??)
What would you recommend doing during the next 3 weeks? For example, say 3 weeks of ME back squatting, then what? 3 weeks of heavy deads, and maybe a few sets of a 7-8RM front squat?[/quote]
While you need to change exercises frequently when using above 90% of your max, you can use 85% of your max in the same exercise for a while. Here’s what I did for a while that made my Power Clean, Power Snacth, Zercher Squat, and Deadlift go up. I’ve only changed it because my Bench wasn’t going up. It’s a 4 day rotation.
Sun - Power Clean/Deadlift/Power Snatch/Rack Pull
Mon - Upper Body
Wed - Front Squat/Box Squat/Zercher Squat/Box Squat
Thr - Bench like a Girl
On the Wednesdays I’d box squat I’d do sets of 10. On Front Squats and Zercher Squats I’d max out. I didn’t put much weight on the sets of 10 I’d do with Box Squats but I did increase my Front Squat and Zercher Squat a lot.
The rotation matches up so 1 stressful full-body lift is done a week and that 1 stressful lift alternates between Wednesday and Sunday. It’s basically the Same as Matt K’s template except for 2 things.
- On the weeks he does ‘Deadlift Assistance’ workouts I did Olympic Lifts.
- On the weeks he does ‘Olympic’ Squats for a set of 10 I did box squats for a set of 10.
Besides the Power Snatch and Power Clean, other Supplimental Lifts you could include in are Push-Jerks, Behind-the-Head Jerks, Hang Cleans, Hang Snatches, Snatches from Blocks, Cleans from Blocks, Snatch High-Pull, Clean High-Pull, Shrugs, Mid-Thigh Deadlifts, Mid-Thigh Snatch-Grip Deadlifts, Log Curls, Log Press, Press, Overhead Lockouts, and Isometrics. Pick 3 or 4 and rotate through them.