I’ve used the Training Maximally template in Beyond for the past six months with good success. I have moved the training max up very slowly, relying on joker sets to lift heavier and set heavier PRs. I’ve tried to keep the training max around what I can hit for 6-8 reps on a good day. At this point, 70-75% of this number is very light for backoff work. Even at 75% I can do these for 20+ reps, and 5x5-8 is too light. Progress on everything has slowed down some.
One thing I’ve done to combat this is to do assistance with a closely related exercise that necessitates lighter loads, like paused squats and benches, benching with the feet up, and snatch-grip pulls.
Another way to handle this would be to up the percentages to 80 or 85 for the backoff work, or to just keep nudging the weights up and ignore the percentage. I haven’t tried this.
Do you think either of these are good ideas? Do you think one is better than the other? Any other suggestions?
i think , why not ? another program , reactive training system , uses rpe charts to regulate the volume and intensity . i think if you have 2 reps in the tank for your 5x5 sets its ok for example.
I was just checking out your log, and you have some good stuff going on, one of the few guys I’ve seen around here using 531 properly for your goals, and getting some good results, I’d stay the coarse. As the above post recomends, you might want to read some of Mike Turshener’s stuff, on precieved intensity, this togeather with 531, can probably help you keep learning your own body, and adjusting intensity.
You’ve used a great program properly to get to a good point, and from your question, and log, it seems you need to start trusting your own judgment, to be able to tweak 531 a bit, to suit you. I wouldn’t give that advice to 99% of guys here. Anyway hope that wasn’t to long winded, but getting stronger, and smarter, seem to go hand in hand, over time, and most don’t get there. I’m sure Jim will be able to answer your question, and sum everything up in four words. Goodluck !
Went back and read your whole log, rather than just a page, your older than I originaly thought, ( comming back form a layoff ) and already understand everything I said above, so carry on, sorry for the intrusion.
The only thing I would add, is that focus on form and include pauses and slow eccentrics. I would not change the %s. Shorter rest periods on the 5x5 also might be something to consider, possibly 60 sec. rests.
The only thing I would add, is that focus on form and include pauses and slow eccentrics. I would not change the %s. Shorter rest periods on the 5x5 also might be something to consider, possibly 60 sec. rests.[/quote]
Yeah, i’ve already gone to pause work (5-8 count pauses on bench, 3-5 on squats,) and other variations like snatch-grip deads, benching with the feet up, pressing behind the neck, etc. to make it a little tougher. With these variations I can stay within the specified percentages and get meaningful work in for a little while going forward, at least on squats and pulls.
The thing about the Training Maximally approach is that it’s been recommended to keep the training max steady for longer periods of time than the standard three weeks. But that means the downsets stay at the same weight too, which eventually means what was 70% of your max is now 65 or even 60%, and has gone from being a good weight for crisp, clean reps to a complete joke.
Which is why I ask about either upping the percentages a little, or just slowly increasing the weight used, and ignoring the percents.
[quote]fabiop wrote:
If you don’t want to increase your TM every three weeks, you can always calculate back off sets on your theoretical TM of the moment.
Say you started three months ago with a squat TM of 500; 70% is 350. Today your TM should be 540; 70% is 378 (round up to 380 if it feels too light).[/quote]
Yeah, I guess if you don’t use a meaningful percentage for the training max, you can’t expect percentages based off of that number to be meaningful either. E.g., my squat training max at this point is only 79% of my gym max, deadlift and bench only 80%, so basing backoff percentages off of those doesn’t adhere to the program as written anyway.
Unless Jim has advice to offer, I think the way I’ll handle this is to go by feel and use loads for the backoff work that let me get some quality reps in, leaving a couple in the tank.
I’ve used the Training Maximally template in Beyond for the past six months with good success. I have moved the training max up very slowly, relying on joker sets to lift heavier and set heavier PRs. I’ve tried to keep the training max around what I can hit for 6-8 reps on a good day. At this point, 70-75% of this number is very light for backoff work. Even at 75% I can do these for 20+ reps, and 5x5-8 is too light. Progress on everything has slowed down some.
One thing I’ve done to combat this is to do assistance with a closely related exercise that necessitates lighter loads, like paused squats and benches, benching with the feet up, and snatch-grip pulls.
Another way to handle this would be to up the percentages to 80 or 85 for the backoff work, or to just keep nudging the weights up and ignore the percentage. I haven’t tried this.
Do you think either of these are good ideas? Do you think one is better than the other? Any other suggestions?
Thanks a lot[/quote]
This program is for an advanced lifter that requires thought, instinct and auto-regulation. The questions you are asking must be answered by you, not by me. I’m not there and you are - you are the advanced lifter. You must rely on your experience to help guide you.
This was made very clear in the program and it must be adhered to. You are either going to have to stop asking/start doing (and trusting yourself and sometimes fuck up i.e. LEARN FROM MISTAKES)
OR
Try another program until you feel comfortable making these kinds of decisions.
This program is for an advanced lifter that requires thought, instinct and auto-regulation. The questions you are asking must be answered by you, not by me. I’m not there and you are - you are the advanced lifter. You must rely on your experience to help guide you.
This was made very clear in the program and it must be adhered to. You are either going to have to stop asking/start doing (and trusting yourself and sometimes fuck up i.e. LEARN FROM MISTAKES)
OR
Try another program until you feel comfortable making these kinds of decisions.