3 weeks ago i hit a new PB of 400lbs x2 beltless - 182.5kg/400lb beltless double - YouTube
the week after i hit 200kg/440lbs x2 and 205kg/452lbs x1 beltless - Squats 26.07.10 - YouTube
tonight i took that 205kg as a 1RM and used 80% ~ 160kg and did 5x5, it was too easy, i followed that with 5 at 180kg/397lbs and then 140kg/308lbs x18 Squats 2.09.10 - YouTube
so obviously 205 isnt my 1rm. the 180kg x5 gives me a projected max of 225kg/496lbs but I wasnt exactly fresh hitting that.
My question is… do i take the 225kg/496lbs as my 1RM and run a 5x5 from it @ 80% - 180kg or do I use next week as a PB day and shoot for a true 1RM?
Ive got a strongman comp on 4th september and i feel like i need to get some reps in before it to build up some fitness etc instead of shooting for PBs each week.
Thoughts?
If it were me I would be conservative and start around 160kg. Then you could add weight every week for three weeks or so until it’s time to deload for the competition. Remember that you don’t have to necessarily kill yourself every week with 5x5. Generally it seems best with 5x5 programs to start with reasonable weights and build momentum over time. If your goal is getting some volume in then I wouldn’t worry about trying another 1RM if you are this close to a strongman contest. If you start with 160kg the first week and after 2-3 sets it’s so unbelievably easy that you feel like you aren’t working at all, then up the weight for the last couple sets. If 160kg requires a moderate effort, that seems about right.
My goal would be to get some quality work in without overtraining or beating myself up too much so I would be fresh for the competition. Ultimately you are the only one who knows how you feel and if you should do more or less. Just remember that ~3 weeks before a competition you aren’t really going to get any stronger for the competition, but you can get weaker if you screw things up.
im more aiming to get a tad fitter for the comp.
the 160 5x5 was easy tonight. I didnt have to get fired up or grind out any reps.
think im going to shoot for 170 5x5 next week and then nail the 140kg x20.
week after i will back off and hit 160 for some 8s and maybe a heavy triple
Then the last week before the comp ill see how im feeling and hit some good work but at about 80% effort.
After the comp on 4th sept, me and my training buddies have no more strongman comps so we are going to jump onto a westside template until december and ill do my first PL meet. uneqipped - wrap on squat.
What would a decent target be for a squat when i add a belt and add knee wraps? im thinking 600lbs/272.5kg bu mid december?
[quote]thosebananas wrote:
…
My question is… do i take the 225kg/496lbs as my 1RM and run a 5x5 from it @ 80% - 180kg or do I use next week as a PB day and shoot for a true 1RM?
Ive got a strongman comp on 4th september and i feel like i need to get some reps in before it to build up some fitness etc instead of shooting for PBs each week.
Thoughts?[/quote]
Awesome lifts man! Sounds to me like you basically answered your own question. You feel like you need to “get some reps in before it”…and you suggested “a 5x5 from it @ 80%.”
[quote]TisDrew wrote:
[quote]thosebananas wrote:
…
My question is… do i take the 225kg/496lbs as my 1RM and run a 5x5 from it @ 80% - 180kg or do I use next week as a PB day and shoot for a true 1RM?
Ive got a strongman comp on 4th september and i feel like i need to get some reps in before it to build up some fitness etc instead of shooting for PBs each week.
Thoughts?[/quote]
Awesome lifts man! Sounds to me like you basically answered your own question. You feel like you need to “get some reps in before it”…and you suggested “a 5x5 from it @ 80%.” [/quote]
80% of what though?
Scott, I wouldn’t if I would max bc that could be somewhat detrimental to your pre contest prep. I might would work up to a heavy triple to atleast get a better idea though.