What is your opinion about singles used this way, to work on starting strength and RFD.
Dead Bench Press C.A.T.
Start weight on bar 85% of DBP 1 Rm
Singles every 30 sec.
One AMRAP set 1RIR
Progres reps or weight every sesson
At this precentage high number of HTMU (fst twitch fibers) is activated from first rep to work on neural part (recrutment, firing rate, coding, syncronization). Tension is high enough to induce pathways for myofibrillar hypertrophy and going near failure.
Rest of 30 sec. is to lower fatigue between reps and some Atp Pc recovery for work on RFD (explosive intention) try to accelerate trough whole ROM and tehnique.
In my case with 85% can do 15 singles last rep velocity 0.14 m/s so i use same weight until score 20 reps then add weight to lower repetitions down.
I barley understand a word of what you said here but my question to you is, are you seeing benefit? Are you reaching your goals? That is what matters. Different techniques work for different people.
Just find a program from a reputable source, you can even find them on this site believe it or not, and follow it as written (which is always the hardest part, especially if you’re prone to overthinking things and believe you can reinvent the spoon).
Its simple acronyms:
DBP Drad Bench Press
RFD Rate Of Force Development ( explosivnes in other word when lifting)
HTMU High Trashold Motor Units (contains fast twitch fibers IIa IIx who like to grow)
AMRAP As Many Reps As Posibille
1 RIR One Repetition In Reserve (not failure)
C.a.t. style of training where intent is to accelerate trough whole rep
Atp Pc Energy system
ROM Range of Motion
NEURAL Strength
Myofibrllar Hypertrophy (miofibrils get bigger and stronger)
~173 KG Touch And Go At 70Kg BW
Its Ok, i think it is good.
Just get my VBT device so i exprimenting.
Singles are interesting they can be done in many ways, why to do sets of many reps.
My target here is to increase weight on bar without much hypertrophy specialy sarcoplsmatic (keep Bw aprox same)
I even try deficit straight leg deadlift 5 inch like isometric maximal pulls in multiple positions (every 5cm from start to lock out trough Rom) and saw improvement of 25 kg in few months in dinamic lifting.
I was at few local competitions in past.
Ok thanks, but what part (max effort?)
I follow they work trough years but never done it. Write my progrms and experimenting with methods from start to finde what suits me best.
Those are some super impressive strength numbers! Pound for pound (or kg for kg) you may be one of the stronger guys on here.
I really like this the more I think about it. You’ve inspired me to try it at some point myself in the near future. I really dig the emphasis on accelerating each rep and keeping the density high so your sessions don’t feel dull as you wait around 4 min between max effort attempts. And sticking to 85% sounds like you’re never really destroying your CNS either. If I had to guess, it seems like the approach where around your 6th or so single you actually start to feel stronger than on your first one. It reminds me a bit of cluster training, where I’ve had some of my most rapid strength gains.
Have you considered modifications such as maybe 45 sec rest and targeting 90%? Or maybe hitting a double or triple each set? Or cycling some banded bench press work in there to really emphasizr the acceleration by playing with that nonlinear force curve?
I’ve made great progress with heavy singles across various lifts. Usually 85-90% but at a 60 second cadence.
I’ve never been good at estimating RIR or RPR so I just go to failure if I have a spot or just under failure if not - probably 1 RiR as you mention.
When I incorporate this training style I do it for one lift I want to improve, 1x per week for 1 month at a static weight. I don’t count reps, just go to failure or as close as possible, so there could be a weekly progression via reps but it’s hard to say for sure. I put it all out there either way, and I believe this recruits my CNS appropriately in any case. I go easy on accessories and supplemental lifts on the day I execute this way.
My other training day for the same lift later in the week is light weight speed training.
After one month I’ll add 15lbs to my squat and dead 1 rep max and 10 to presses (whichever one I’m working) and do it again. I’ll do this for 3 months, deload or even take an off week, retest my max and go from there.
My next training block will not include heavy singles at this intensity for any lift, and definitely not the same lift I was working on.
Want to work dead bench press for explosivnes and usualy is done with singles. 85% starting point because of HTMU recrutment and for me is 16 singles at 85%, then use same weight until hit 20 or increase weight every workout to keep reps same, there is a few options and that is better for no plateau. Singles are great if youu ask me to work on tehnique and all that.
Want to work dead bench press for explosivnes and usualy is done with singles. 85% starting point because of HTMU recrutment and for me is 16 singles at 85%, then use same weight until hit 20 or increase weight every workout to keep reps same, there is a few options and that is better for no plateau. Singles are great if youu ask me to work on tehnique and all that…
Isn’t what you’re describing also called cluster sets? Or rest redistribution sets? I can’t speak from experience but someone else might be able to comment on this now or you might be able to find more material to read if you look into those two terms.
Its simple acronyms:
