Your Opinion!

Training
1

Hello

I’m starter few months in gym, have question about training type one choach show me:

Day 1:

Press Of Pinss (Chest Level):

Work Weight: 85%

Sets 3 (5 Min Rest)

Cluster Reps (30 Sec Rest) AMRAP (10)

Sets 3 (5 Min Rest)

Basically it’s 3x10 with cluster sets 30 sec between reps so higher intensity can be done to practice technique with heavy weight, power (explosive lift), mechanical tension for miofibrillar hypertrophy. It’s double progression first set at 85% (with 30 sec rest between reps) will be ~10 reps, second set let’s say ~8 reps (max out) and third set 5 reps (max out), objective is 3x10 Cluster Reps then add weight. What to do low down reps and increase sets, low down rest time and working intensity?

2

Not sure how much action you’ll get on this as it’s extremely vague. I mean, where do we start?

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3

I don’t think I’ve ever seen sets of [10x1] clusters. 10 reps with a 30s rest between reps would take a full 5-6min which is over-the-top. A more typical cluster layout for the same volume would be clusters of 4+3+3 or 4+3+2+1

Regardless, once you choose a rep scheme (even if it’s building up to 3 sets of [10x1]) don’t change it. Stick with it until it stops working.

The next logical progression after 3x[10x1] stops working would be along the lines of 3x[3x2] or 3x[5x1] in my opinion

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4

One older powerlifting coach told me this he claims 3x10 is doable at 80 - 85% of 1 Rm with cluster sets and longer rest time. It should be sufficient for mehanical tension with explosive lift and double progres it (start at 85% and do cluster reps with objective of 10 reps per set) with 1 in reserve when building reps.

So I think it too much volume for power and strength, maybe 3x5.

5

Most guys arent getting 10 @ a true 85% of a 1RM

Specifically why pin presses ? Are you working on strength out of the bottom position?

Plus most coaches i know dont tend to go higher reps on these.

6

My rule of thumb was 2% per rep below 1 rep max. (10 reps with 80% of 1 rep max)

For powerlifters, whose CNS allows a greater muscle recruitment for 1 rep max, it was 2.5% per rep below 1 rep max (8 reps with 80% of 1 rep max)

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7

@Prox_Vox are those % based of a pen press 1Rm or your regular bench?

8

Pretty spot on … that were i fell when I was actively competing.

9

The Goal is 30 total reps with 85%, divided over 3 “sets.”

And the Problem that you can’t currently get all those reps in over the course of the 3 sets.

So you’re trying to decide between

A) doing more Sets than the recommended 3, with fewer reps per set, so you can get all 30 lifts in with 85%.

B) using less weight than 85%, so you can get all 30 into the 3 sets.

Am i reading the question correctly?

10

I don’t want to be smart but just explaine.

What my knowledge allowe to say:

TNG BP is eccentric/concentric lift so eccentric part makes pre-sterch of muscles, stretching stores elastic energy in the muscles and tendons which helps in lifting. In DBP or Press Of Pins there is no eccentric part so no pre-stretch and elastic energy so same weight from TNG BP e.g. 85% (which is 6 reps for me in TNG BP) is heavier on muscles more like 90% + this depends on lifter.

DBP or Press Of Pins 85% with 30 sec between reps I think is possible to pull hard 10 reps for first set from dead stop, second set would be more like 6/7 and third set 4/5. Then double progress it add reps trough sessons untill 3x10, due to strength gains same weight will be more like e.g. 80% at that moment, then add weight to increase intensity and lower possible reps.

11

Curious question how longvhave you been lifting and your current max at what bodyweight?

12

BP TNG ~ 181 Kg

13

I quick calculated a bunch of lifts in my head and this really holds up for me. I shouldn’t be surprised - I know you’re a math person

14

For real?

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15

And now with the calculators on our phones, we can quickly calculate our projected 1 rep max regardless of the number of reps that you completed in a matter of seconds.

Say you did 6 reps with 315lbs: Just take 100% and subtract 6 reps times 2% (12%) equals 88%. Take 315lbs and divide it by 0.88 which equals 358lbs is a projected 1 rep max.

You now ask what weight you could do for 10 reps. Take your projected 1 rep max and multiply it by (100% minus 10 reps times 2%) 0.80 and find that your 315lbs for 6 reps is strong enough to do 286lbs for 10 reps.

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16

I didn’t notice that the Op just started a few months ago. Either he’s a genetic freak… or there’s option B.

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