on the heavy singles issue, jim just finished the 5/3/1 for powerlifting book, so it should be available to purchase soon. he deals with taking heavy singles in there.
in my mind, I would say you could throw in 1 or 2 singles at or around 90% after your max set, so long as you take a few minutes to rest. I would not want to only do this on 5/3/1 day, but every workout. 90% should be something you can hit most days unless you are sick. this would keep you used to heavier weights. I don’t know, maybe 85% might be better.
another way to look at it is if you go for a rep max, you should hit a couple singles at 85-90%. If you are choosing battles and just getting the required reps, hit a couple singles in the 90-95% range.
the ranges will depend on your relative strength of course. My bench is pretty low, so I can almost always hit a single at 95%. other guys on here who are more advanced might need to go to 90% after a heavy workout. I don’t know. just sayin
[quote]hel320 wrote:
I came over here to see your meet prep. I’ll be back when the kids are in bed.[/quote]
You have to go a few pages back for meet prep and family-safe viewing. My son came home from school as I was loading this page and I had to take a “break” myself.
[quote]mjnewland wrote:
Great work Tony. I wish I could do pull ups. well, first I’d have to invent anti-gravity…
My 12 yr old son told me i was so big i had my own gravity. i am sending that little shit to military school.[/quote]
Anti-gravity…I like that. At 185, I can do chins, at 220, I can do chin. My real problem with chins is the same as curling…bicep tendonitis. It kills me to chin or curl. Same with pulldowns when they get heavy.
[quote]soldog wrote:
was that working openers for your meet? and it must be 2 weeks out by now not 3[/quote]
I’m experimenting with something. It worked well going into the last meet so I’m going to try it for a live meet. I also drop strength quickly on a layoff, so I’m trying to keep the intensity up for the next week and then do recovery work in the last week up to the meet.
Note to brotards: Don’t be grabassing around someone deadlifting 3 times what you weigh. One of you came within 6 inches of losing your fucking left foot yesterday.
I’m seriously rethinking the lifting at big commercial gyms thing…
Don’t you ever worry about missing a squat when using squat stands though? Or does the fact that you cant drop it on the pins make you try that bit harder?
Don’t you ever worry about missing a squat when using squat stands though? Or does the fact that you cant drop it on the pins make you try that bit harder?[/quote]
I do worry about it, so I always test 90%+ to 1RMs at a gym where there’s a squat rack or power cage. Anything up to 90% I’m pretty confident about and so don’t sweat it. I’m pretty certain I can let the weight down to bottom and then dump it with a bounce from there, too. Should practice that, maybe.
I’m planning on getting some saw horses so I can continue to make max attempts at home though. I really need a power cage to do the supra-maximal training I like to do - just can’t justify the space or expense right now.
