Paul,
This is my standard lifting pattern. I usually do about 10 different lifts per ~45 min session, 3x a week.... always the same circuit:
3 sets of 10 reps per set. 1st set 60-70%, short rest, 2nd set 70-80%, short rest, 3rd set 80-90%. Each session, choose one lift of my 10 to test max with a 4th and 5th set at 100-110% (even more rest and ok to be 4-6 reps at max). Based on results, reset next lifting session to new baseline.
I have really liked this pattern, because it gets me warmed up, requires greater strength under greater fatique, and I test my max consistently.
Any comments?
AL
if it works for you, great but it just seems to me that you are muddling the mixture a bit by doing a one bourbon, one scotch and one beer kind of workout. My recommendation would be to change your routine for the next 4 weeks to a more strength based one, track your results and then compare the two. If you can do a 3rd set of 10 reps and it's your '80-90%' then your 100%, i.e 1RM is higher than you think. You also mentioned 110%? Are these forced reps? Negatives? Half reps? Not sure how you could do 110% of your 1RM otherwise.
Also, I rarely maxed out, maybe once a month if that, even when I was competing so I'm really hesitant to suggest that. For others, there are charts that can give you an estimated 1RM based upon the number of reps you can do. One can be found here:
www.criticalbench.com/weight-training-chart.htm
But when referring to 1RM, that is the absolutely maximum that you can lift while observing proper form. So for example, say your max bench press is 225 pounds. Then your target weight for your sets if you're following a strength based plan is 180-190 pounds. Everyone is slightly different so that is just a guideline. If you find that at 190 you can still do all three sets of 6 reps then add 5 pounds.
But hey, once again, that's just me and in all thing YMMV (your milage may vary). So if you feel that it works for you, go for it. At the heart of it, that is all that matters, creating a sustainable, enjoyable routine.
Paul
Paul,
This is my standard lifting pattern. I usually do about 10 different lifts per ~45 min session, 3x a week.... always the same circuit:
3 sets of 10 reps per set. 1st set 60-70%, short rest, 2nd set 70-80%, short rest, 3rd set 80-90%. Each session, choose one lift of my 10 to test max with a 4th and 5th set at 100-110% (even more rest and ok to be 4-6 reps at max). Based on results, reset next lifting session to new baseline.
I have really liked this pattern, because it gets me warmed up, requires greater strength under greater fatique, and I test my max consistently.
Any comments?
AL
if it works for you, great but it just seems to me that you are muddling the mixture a bit by doing a one bourbon, one scotch and one beer kind of workout. My recommendation would be to change your routine for the next 4 weeks to a more strength based one, track your results and then compare the two. If you can do a 3rd set of 10 reps and it's your '80-90%' then your 100%, i.e 1RM is higher than you think. You also mentioned 110%? Are these forced reps? Negatives? Half reps? Not sure how you could do 110% of your 1RM otherwise.
Also, I rarely maxed out, maybe once a month if that, even when I was competing so I'm really hesitant to suggest that. For others, there are charts that can give you an estimated 1RM based upon the number of reps you can do. One can be found here:
www.criticalbench.com/weight-training-chart.htm
But when referring to 1RM, that is the absolutely maximum that you can lift while observing proper form. So for example, say your max bench press is 225 pounds. Then your target weight for your sets if you're following a strength based plan is 180-190 pounds. Everyone is slightly different so that is just a guideline. If you find that at 190 you can still do all three sets of 6 reps then add 5 pounds.
But hey, once again, that's just me and in all thing YMMV (your milage may vary). So if you feel that it works for you, go for it. At the heart of it, that is all that matters, creating a sustainable, enjoyable routine.
Paul
