Let’s say you load up a weight that is close to your max,but with which you might be able to push out something like three repetitions if your life depended on it (I think it’s the mentality a serious trainer needs to have) but only did one rep. Do you think you can still get good maximum strength gains from that?
A lot of times when I squat or even press, I get sort of discouraged after one or two hard reps,although I might have some fight left in me,and I just stop. Perhaps I have really poor strength endurance since I rarely do even two reps a row. But there’s these situations where a weight is heavy and after a complete rep,like in a squat,I could still do a controlled negative and maybe,just maybe bounce upwards a little bit but do feel burnt to the extent that I won’t try.
I think I may have ‘taught’ my nervous system to give in after a good single. Could it be?
[quote]Alffi wrote:
Let’s say you load up a weight that is close to your max,but with which you might be able to push out something like three repetitions if your life depended on it (I think it’s the mentality a serious trainer needs to have) but only did one rep. Do you think you can still get good maximum strength gains from that?
A lot of times when I squat or even press, I get sort of discouraged after one or two hard reps,although I might have some fight left in me,and I just stop. Perhaps I have really poor strength endurance since I rarely do even two reps a row. But there’s these situations where a weight is heavy and after a complete rep,like in a squat,I could still do a controlled negative and maybe,just maybe bounce upwards a little bit but do feel burnt to the extent that I won’t try.
I think I may have ‘taught’ my nervous system to give in after a good single. Could it be?
Any thoughts appreciated.[/quote]
If you’re training singles, you’ll get good, primarily, at doing singles.
you can get very strong doing singles or doubles w/ 90% of your 1rep max if you do 3-4sets of doubles. I don’t often train to complete failure, get too beat up and it’s dangerous. Learn to listen to your body a little and push yourself, but don’t over do it. Search for this table and read up on it, it worked for Westside that’s for sure.
Sorry about the OT but I gotta rant. I just had a pretty long workout. I always go whole body. I just could not master any energy for pressing,after the pulling and squatting. A few kilos increase in military press and I was a fish out of water,with a weight that I should have been able to make without too much strain. I feel like I’m set back weeks,I’ll take at least three days to recover from everything else now. I just gotta believe the half-hearted attempts I did at pressing were good enough for maintenance. I gotta blame the misses on fatigue.
Thanks for all the replies.
And Ryan,yes,I suppose so. I suppose people associate fatigue with bodybuilding (getting all lactic,pumped and beaten),but when some PL type suggests 1-5 reps,then the assumption I have is that they are suggesting to pick a weight that cannot be done for more than a predicted amount of reps. What I was wondering is whether it could make sense to pick up something like 80-90%/RM and lift it a rep or two short of one’s limit.
[quote]Old Dax wrote:
Ryan P. McCarter wrote:
I really don’t think Prilepin’s table has much bearing on non-Olympic lifters.
Westside powerlifting is heavily influenced by this table too.[/quote]
Louie may write about Prilepin a good amount, but make no mistake westside philosophy = go heavy. Many of the lifters from there mention how DE squat day is usually just ME day number 2.
[quote]Alffi wrote:
Sorry about the OT but I gotta rant. I just had a pretty long workout. I always go whole body. I just could not master any energy for pressing,after the pulling and squatting. A few kilos increase in military press and I was a fish out of water,with a weight that I should have been able to make without too much strain. I feel like I’m set back weeks,I’ll take at least three days to recover from everything else now. I just gotta believe the half-hearted attempts I did at pressing were good enough for maintenance. I gotta blame the misses on fatigue.
Thanks for all the replies.
And Ryan,yes,I suppose so. I suppose people associate fatigue with bodybuilding (getting all lactic,pumped and beaten),but when some PL type suggests 1-5 reps,then the assumption I have is that they are suggesting to pick a weight that cannot be done for more than a predicted amount of reps. What I was wondering is whether it could make sense to pick up something like 80-90%/RM and lift it a rep or two short of one’s limit.[/quote]
If you want to get stronger you need to force your body to adapt to something. There are different ways of doing this but most strong people have one thing in common, they go heavy and they go balls to the wall.
[quote]Desideratus15 wrote:
Old Dax wrote:
Ryan P. McCarter wrote:
I really don’t think Prilepin’s table has much bearing on non-Olympic lifters.
Westside powerlifting is heavily influenced by this table too.
Louie may write about Prilepin a good amount, but make no mistake westside philosophy = go heavy. Many of the lifters from there mention how DE squat day is usually just ME day number 2.[/quote]
LOL.
Generally the most you’re going to be able to get is a triple at 90%, and anything heavier than that is going to be a double or single anyways. Just because the chart is based off the experience of O-lifters, doesn’t mean it doesn’t apply to PLers as well.
Those numbers are a pretty good starting point, and not far off in my experience.
My point is, a snatch or clean is totally different than a heavy squat or deadlift, so why would you assume they would affect the nervous system or body the same? Just listen to your body to figure out what ME volume is right. It’s it’s 3 lifts about 90% like Prileipin recommends, great. If it’s 1, great. If it’s 6, you get the picture.
I would also point out that max effort volume is probably inversely related to training age, as well, so it’s hard to come up with a table that has any meaning.
going to failure never did much for my strength development. Plenty of singles with 85-95% (progression from week to week) worked wonders. You need to test what works for you.
On the repping part. Do a 5x5 cycle in squats, it will teach you to rep with weights that feel to heavy for rep work.
5x5 progression cycles are awesome for you main SPP work in strength training.