[quote]LittleStrick wrote:
[quote]punnyguy wrote:
[quote]LittleStrick wrote:
I looked at the chart you mentioned. but I didn’t see a 5x5. Are you basing that on total reps?
At 70%, that would put my max at 315#. I can promise you that isn’t right.
If, when I am done running this, I can get 285#, which would be a 10# PR, I would be thrilled. Anything more is gravy.[/quote]
You’re right, 315 does sound overly optimistic; as I mentioned, it was my “beginner’s interpretation”! I’m looking at the 3-6 reps per set, with a max of 24 reps total; 5x5 is just an arbitrary template good for goal setting; total reps/total work should be the primary goal, i.e. if you do 25 reps in a 5x5 in 25 minutes, that should have a similar training effect to doing 8x3 plus 1 in 25 minutes, it just depends on each particular individual’s makeup and preference.
I gave it some thought, and then I remembered that in his HP mass program, Thibaudeau’s formula (he is an ex OL btw so he is undoubtedly well versed in the nuances of this stuff) says to use 87.5% of the training max for the upper body versus 80% only for the lower body (squats). So I’m thinking you (me) need to adjust the chart ranges accordingly, depending on the exercise in question. Also, remember the chart is based off of “perfect” reps, because OLs are supposed to stop when the form breaks, otherwise bad habits/technique become ingrained.
Is that enough hemming and hawing for you? 
Bottom line, the 1RM is a different animal, but I’m betting that on an “on” day, you have it in you right now. Don’t make me a liar!
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PG, I will do my best.
What I am struggling with is where to go after I stall out. Eventually the 5x5 will not be successful. If I miss it by a rep, maybe 2, I can just try it again the next week. If I really fall short, though…what to do? I am considering 3x5. Only because I seem to respond better at around 5 reps, on MP. Or, I could go to 5x3, which, I think, would carry me farther before having to change again.
I just can’t decide. For now, though, I am hoping for a few more weeks of successful 5x5.
The 87.5% of training max that you mention. What does he consider a “training max”?[/quote]
CT advocates ramping up and doing it by feel, because his philosophy is to push yourself as hard as you can every time you train, but not to the point where your form suffers. The specific article he wrote for upper body pressing is: http://www.T-Nation.com/free_online_article/most_recent/highperformance_mass_upper_body_pressing&cr=
(Me personally, I need to stick with simple progression, the “feel” thing doesn’t work for me.)
Are you familiar with Doug Hepburn at all? He has a singles protocol and a “bodybuilding” protocol (3 reps per set) only; I don’t follow his protocols, but I like his progression method (Fischer who used to post uses this progression method for most of his clients with 8x3). Basically, in your case for example, instead of going straight to 5x5 with the new weight, you go 5,4,4,4,4; 5,5,4,4,4; 5,5,5,4,4; 5,5,5,5,4; then 5,5,5,5,5,. I’m thinking as the weight gets closer to your ultimate goal, you might try 6x4 until that gets heavy, then to 5x3. (using the progression method above) The gradual progression in weight (and the time spent at each new weight) gives your joints and tendons time to catch up with muscle strength and neurological strength increases. Plus the lower # of reps required every time you raise the weight is essentially a built in deload as well.
Here I am, happy as can be, thrilled that she is in there and doing so well, and she apologizes for a miss!
