Setting Daily Minimums for Ramp

[LordofPillage]

So, I am switching from a higher frequency approach (squatting/pressing 4 times per week & 1-2 days of snatch-grip deads), starting each day with a ramp where I would work up to at least whatever minimum I had set for that particular lift, to a set 5 day rotation where I will ramp each lift once (twice for squats).

The lifts I’ll be focusing on are:

Day 1 - Strict Press
Day 2 - Olympic Back Squat
Day 3 - Bench Press
Day 4 - SG Deadlift
Day 5 - Olympic Back Squat

My question is: Do you advise to keep the daily minimums as part of the plan even though it’s not really daily training anymore, or just go by feel each day?

[Christian_Thibaudeau]

[quote]LordofPillage wrote:
So, I am switching from a higher frequency approach (squatting/pressing 4 times per week & 1-2 days of snatch-grip deads), starting each day with a ramp where I would work up to at least whatever minimum I had set for that particular lift, to a set 5 day rotation where I will ramp each lift once (twice for squats).

The lifts I’ll be focusing on are:

Day 1 - Strict Press
Day 2 - Olympic Back Squat
Day 3 - Bench Press
Day 4 - SG Deadlift
Day 5 - Olympic Back Squat

My question is: Do you advise to keep the daily minimums as part of the plan even though it’s not really daily training anymore, or just go by feel each day?
[/quote]

A periodized approach I’m toying with would look like this:

Week 1: After 2-3 warm-up sets, start at 60% and ramp to about a 90% effort in 5 sets
Week 2: After 2-3 warm-up sets, start at 60% and ramp to about a 95% effort in 9 sets
Week 3: After 2-3 warm-up sets, start at 60% and ramp to about a 95% effort in 4-5 sets*
Week 4: After 2-3 warm-ups set, start at 60% and ramp to a daily maximum in 5-8 sets
Week 5: After 2-3 warm-up sets, do 3 sets at 80-85% effort

*This obviously means making bigger jumps during week 3.

It’s based on the block scheme I used with best results with my hockey players, but applied to ramping.

Week 1 = Introductory loading
Week 2 = High metabolic demands/Moderate CNS demands (slower ramping is easier on the CNS)
Week 3 = Moderate metabolic demands/High CNS demands
Week 4 = Test week
Week 5 = Deload

NOTE: 80, 85, 90, 95% effort (etc.) doesn’t necessarily mean a percentage of your 1RM. It means the percentage of your maximum for the rep number you select. But that rep number stays the same for the whole block.

For example if you pick 3 reps as your training zone, then it would be 90% (or another planned percentage) of your 3RM.

OR you can use perceived effort (qualitative) instead of your actual maximum (quantitative) which is actually better but requires more experience…

A 90% effort is the maximum amount of weight you can dominate and attempt with 100% certainty of getting solidly.

A 95% effort is the maximum amount of weight you can lift with solid form, but that is very hard and for which you might have a slight doubt of succeeding (about 80% certain of making the lift)

A 100% effort is going all out until you reach the maximum weight you can handle for the selected rep number. It is the most neurologically draining because it requires getting a bit more amped up and has you a bit stressed about not making the lift.

A 80% effort is a fairly easy weight where you stop the step 2-3 reps short of the maximum you could do with that weight.

[LordofPillage]

Firstly, that was a much more detailed response than I had expected…thanks, CT!

Second, I have already gone through the first three days with your recommended loading pattern and feel great. I kept the overall volume low, and will slowly add it back in as the weeks go on. I will certainly continue on with this scheme, probably sticking with a qualitative approach as I am fairly confident in my ability to gauge intensity.

One more question regarding the parameters you laid out: Have you ever “wave loaded” (forgive my lack of programming nomenclature) the blocks by the day instead of the week?

For instance, starting days 1,3,& 5 with the 90% over 5 sets (week 1) and days 2 & 4 with 95% over 4-5 (week 3). So that the deload “week” is broken up over time, allowing for a higher average of intensity and removing the monotony of using the same loading pattern every day?

[Christian_Thibaudeau]

[quote]LordofPillage wrote:
Firstly, that was a much more detailed response than I had expected…thanks, CT!

Second, I have already gone through the first three days with your recommended loading pattern and feel great. I kept the overall volume low, and will slowly add it back in as the weeks go on. I will certainly continue on with this scheme, probably sticking with a qualitative approach as I am fairly confident in my ability to gauge intensity.

One more question regarding the parameters you laid out: Have you ever “wave loaded” (forgive my lack of programming nomenclature) the blocks by the day instead of the week?

For instance, starting days 1,3,& 5 with the 90% over 5 sets (week 1) and days 2 & 4 with 95% over 4-5 (week 3). So that the deload “week” is broken up over time, allowing for a higher average of intensity and removing the monotony of using the same loading pattern every day?

[/quote]

It can be done… I do like the pattern of having 1 very hard day, 2 easier days and 2 medium days per week. Very effective pattern, but you either have to change the exercise order every week keeping the same pattern or hard/easy/moderate days OR keep the same exercise order but change the order of hard/easy/moderate during the week.