I understand how to work up to a 1RM with the standard template but i feel i need to work on form more how would i work up to a heavy triple on my ME days ?
It’s not much different that working up to a 1RM. You should have a ballpark number you are aiming for, so just warm up with a couple sets of 3-5 at 40-70% of your 1RM, a double at 70-80%, then hit a couple easy singles before you start the 3RM attempts.
Maybe something like this:
5x40%
5x50%
4x60%
3x70%
2x80%
1x85%
3x90% You should be able to get this fairly easy
3x~95% If you hit this add some pounds and try again or just do another set at this weight
(If you already have a concrete, target 3RM you want to meet or break, then you probably wouldn’t want to waste time with those extra sets of 3 at 90%.)
Or some people like to keep it simple and just do sets of 3 all the way up, until they can’t hit 3 reps.
Thank you very much
Yeah i start with triples til i get to about 60% of projected, then move to singles til around 80%. my first triple is at a weight i could do about 5 with. then i’ll usually add about 5% then go for my PR triple, then do a set or few (depending on how much volume i’m doing that week) at a bit under my max.
Whoaaa, i dont know almost anyone who can do a heavy triple with 95% of their max.
Also I would work up to that weight a little faster, and skip from 80% to the 90% work sets.
If you are strong I would peg most peoples 3RM at about 85-90% of their 1RM
[quote]getfast24 wrote:
whoaaa, i dont know almost anyone who can do a heavy triple with 95% of their max.
[/quote]
That 5% can be a big jump, most people fall into the 92-95% for their 3RM. I know I’m right around 95.
I’m the opposite…can’t do 90 for a triple for my 3rm
[quote]malonetd wrote:
getfast24 wrote:
whoaaa, i dont know almost anyone who can do a heavy triple with 95% of their max.
That 5% can be a big jump, most people fall into the 92-95% for their 3RM. I know I’m right around 95.[/quote]
My best double when it comes to benching is usually around 93%
Squat’s around 92% for a triple.
Not too sure about deadlift. Probably 92/93% tho.
[quote]getfast24 wrote:
Whoaaa, i dont know almost anyone who can do a heavy triple with 95% of their max.
Also I would work up to that weight a little faster, and skip from 80% to the 90% work sets.
If you are strong I would peg most peoples 3RM at about 85-90% of their 1RM [/quote]
i think on elitefts.com, somewhere, i read that beginners/not strong enough individuals… should do “more sets in between”… so the volume gets adequate… try to find it… it explains a lot how you can work up to your RM based on your strength level…
it is not the same for anyone, and not anyone can afford skipping some sets…
i dont do westside… hence no ME day… and I just remmember what I’ve read some years ago… but I dont remmember name of the article… but try to find it…
gavra
[quote]Hanley wrote:
malonetd wrote:
getfast24 wrote:
whoaaa, i dont know almost anyone who can do a heavy triple with 95% of their max.
That 5% can be a big jump, most people fall into the 92-95% for their 3RM. I know I’m right around 95.
My best double when it comes to benching is usually around 93%
Squat’s around 92% for a triple.
Not too sure about deadlift. Probably 92/93% tho.[/quote]
Maybe, 95% is a little high. I know it’s about right for me for my squat and my overhead press. I’d have to look back at my log, but I thought bench was right around there, too. I know my deadlift is a lower percentage.
Also, maybe since you are a powerlifter, you are more efficient at your 1RM’s.
Anyway, though, the 95% in my original post was just a guideline for increasing weight. If you do get 3 reps with that weight, than maybe it’s no longer your 3RM.
[quote]malonetd wrote:
Hanley wrote:
malonetd wrote:
getfast24 wrote:
whoaaa, i dont know almost anyone who can do a heavy triple with 95% of their max.
That 5% can be a big jump, most people fall into the 92-95% for their 3RM. I know I’m right around 95.
My best double when it comes to benching is usually around 93%
Squat’s around 92% for a triple.
Not too sure about deadlift. Probably 92/93% tho.
Maybe, 95% is a little high. I know it’s about right for me for my squat and my overhead press. I’d have to look back at my log, but I thought bench was right around there, too. I know my deadlift is a lower percentage.
Also, maybe since you are a powerlifter, you are more efficient at your 1RM’s.
Anyway, though, the 95% in my original post was just a guideline for increasing weight. If you do get 3 reps with that weight, than maybe it’s no longer your 3RM.[/quote]
when I did 200kg bench, I tripled 180 the same workout, couldnt do 4th one… when I squatted 200 first time, I did 5 with 180… when I deadlifted 200 first time I could do 5 with 160… as far as I remember…
as far as I can remmember, of course in modern powerlifting… gear changes a lot, and if you’re training in it… you cant retest yourself RAW, it will give the wrong result… thats why I gave my last RAW numbers before I used equipment…
bench I train RAW all the time, putting the shirt 4 weeks out, so this is accurate almost always, and altough I train squat/dead raw for almost a year now, I didnt really kept a track where is my max triple:max single ratio… since I dont go for MAXES currently, its either volume work or I always spare few reps… I rarely go gung ho for now… so I dont know when I do the double is it the weight I could do for a triple, or grind out even forth…
but the numbers are close… triple with 90 on a bench, 5 with 90 on the squat, 5 with 80 on a deadlift… one or two reps more or less… dont know excatly like I said, but thats pretty much it
gavra
Also you can work like this…
take your last 3RM on a given exercise…
do 3x50, 3x75, 3x85, 3x95, 3x100, PR, PR, PR (go until you dont get 3, use the last triple you got to calculate it for the next workout, if you dont get PR use the triple you got)…
use the same for singles or whatever you do…
for singles you may add more sets to even up the volume…
add/remove sets based on your experience… do less if you’re stronger, more if you’re weaker… to even out the volume here also…
thats pretty much that…
so take the triple % from max triple, single % from max single… dont take triples as a percentage or max single…
stronger individuals can just “add a plate”… like 135 225 315 405 495 and then start shooting for smaller increments… so they dont need to calculate every percent…
but percentages will give you a track until you learn to recognize “where you are and what to expect for a given workout and how to follow progressions in weight” even by just looking at the bar… like more experienced guys can know…
gavra
A lot of good suggestions. I like to take a guess at a projected 3rm, and then work up to it doing triples till 80% of that projected 3rm.
So…
barbunch
350%
360%
370%
280%
190%
3*projected 3rm
I’ll normally know by my 90% set whether I should raise or lower the last set.
However, if you are looking to work on form, I’d suggest doing triples all the way up. You’re 3rm won’t be as heavy, but you’ll get more practice in at the lower weights. Since you can’t really practice form at a true max set, the extra sets allow for plenty of “easier” reps to tweak your technique with.
When i work up to heavy triple, i generally actually only go up to about a single at 80% and then go to my work sets. If you know the weight you want to get for sure then I would recommend doing it this way, as some (including myself) find it tiring to lift singles anywhere near the 90% range.
Note that this is all after my whole body dynamic warmup. Injuries have never been an issue with this set up for me or anyone i train