From reading some of the training logs on here i was wondering how many sets should be performed on a max effort movement and what are the jumps between sets? Obviously someone who can bench 500+ will have more sets in order to work up his max at whatever movment is being done. However, what about when the movement doesn’t require such high poundages or if your using 3’s instead of a true max effort of 1. Should there be a certain number of sets done for these types of exercises?
I try to keep it around 9 sets for ME
Wendler has an article at elitefts about the jumps in weight on ME day. I think it is one of the beginner mistake series
Something like 9ish should work. It will vary. If you think about it, you should only be taking three lifts over 90%. Most likely one right around 90, then one at 100-105, then another one if you feel like it. So your last big jump is probably 10% of your max. I don’t believe there are any hard and fast rules, but work up with triples slowly, then move to singles once you can’t hit triples, and go from there.
If my PR were 300, here’s what I would do:
45x10
95x5
135x5
165x3
195x3
225x3
255x1
285x1
305x1
3??x1 if I’m feeling froggy
I think Ben got it right. Here’s what I did tonight for GMs. Previous max = 410. Notice I went after a PR right after my 90% set.
45x10
95x10
135x5
185x5
225x3
275x3
315x3
345x3
375x1 ~90% of 1RM
415x1 new PR
430x1 Feeling good (1 wk off from training) new PR