Last week I hit a couple of PRs on deadlift… (365 x 6 +3 reps and 405x1 +20pounds) So I thought I would shoot for more this week.
It went well at first with matching my high rep mark (335x10) and another PR for mid-range reps (375x6 +10). But when it got to the 1RM attempt, I was too lazy to dig the proper plates out. All I had convenient to load put the bar at 445. So I gave it a shot. I failed. (You’re probably thinking “No shit, Sherlock”)
Though I’d set a small PR already, I still wanted to do another set or two. So I dropped it to 405 and attempted to repeat last weeks PR. It was not going to happen… Not even close.
I’m just curious if others have the same experience on failing a big attempt. And, would you just drop the bar down to something easy and see how many you can do, or would you call it good and go do some rows?
Personally, I think missing a rep on a big lift, especially a single or double, takes a lot more out of you than hitting one. It is a direct assault on your CNS. I try and avoid missing like that during a regular training cycle, unless its a test day before a deload, and I would certainly be done pulling for the day.
Yes, missing a lift takes way more out of you. Why are you trying to max on so many different rep ranges in the same training session? Those have to take a lot of out you before you go for the heavy 1RM.
Are you doing all of those reps before the max pull? seems like too much. when i’m going for a max i usually dont do more than a triple as im working up
edit: what he said
also, by pulling a PR the week prior, that might have taken a toll on you
[quote]critietaeta wrote:
Are you doing all of those reps before the max pull? seems like too much. when i’m going for a max i usually dont do more than a triple as im working up
edit: what he said
also, by pulling a PR the week prior, that might have taken a toll on you[/quote]
Missing the lift is definitely way harder than making it. Also, if you’re taxing yourself warming up your 1RM is going to suffer. If you want to do a 10RM, then do that. If you’re going for a single, then do the single. If you try both one or the other is likely going to suffer.
My philosophy is that I might not make a PR every week in the gym, everyone has a bad day. So I just make the most of it and train hard with what I’m capable of that day, then come back next week to slay a big PR.
[quote]Wild_Iron_Gym wrote:
Yes, missing a lift takes way more out of you. Why are you trying to max on so many different rep ranges in the same training session? Those have to take a lot of out you before you go for the heavy 1RM.[/quote]
I didn’t start out planning to max each set. But I tried it as an experiment several months ago and it seemed to work really well for me. So I kept doing it (not every week, but often). I do 8 week phases with a deload for the 9th before starting something new. Last phase was straight sets of 10 reps at near my 10 rep max with a weight increase each week. Before that, my PR was 355 x 3. So that was an awesome 8 week phase (to get to 335 x 10, 365 x 6, and 385 x 2 at the beginning of this phase.).
I’m just a few weeks into this phase where I am trying max (or near max) for 10 reps, 6 reps, and 2 reps. To be honest, this feels like a vacation after coming off of 3 sets of 10, just because 18 reps goes a lot quicker than 30.
I think what I need to do is increase reps on the last set until I can hit 4, then bump the weight by 5% on all sets in the following week and try to hit 10, 6, and 2+ reps again.
Remember to keep this in perspective. You set a rep PR and a max PR one week. The next week you do two rep PR sets and then try to set a huge max PR. Of course you are going to miss and probably not be able to duplicate what you did the week before. So yes it’s hard to recovery from a miss, but it’s also hard to recover from that many PR attempts in that short a time.
You should clearly define your goals and probably not try to PR in every rep range every week.
[quote]Wild_Iron_Gym wrote:
What is your goal with this? Do you plan to compete?[/quote]
For now, this is just for personal improvement. I’m pretty far from competition ready. My squat is pretty weak… I thought I did 300 x 20 a couple of weeks back. But I looked at a video of myself after and realized none of them would have counted. Not deep enough. When I go deep, I can only do about 250 x 6. And my bench is even worse. I injured myself with bad form a few months back. I believe I’m recovered and have improved my form. But I am only back to about 200 x 6 or 225 x 3 on bench.
I know there are a range of guys at meets, and I wouldn’t mind competing just for the experience. But I probably wouldn’t consider it until my numbers are more balanced with each other, and quite a bit higher for squat and bench.