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Post by dlerch on May 12, 2015 8:40:50 GMT -5
I am thinking about using the Max Effort Method for my training over the next 6-8 weeks using something I saw Chris Duffin use.
Day 1:
Squat/Squat Variation work up to 1-5 RM, or Volume PR
Secondary Barbell Lift: High Bar Squat, Front Squat, Pause Squat
Day 2:
Bench/Bench Variation work up to 1-5 RM, or Volume PR
Secondary Barbell Lift: Overhead Press, Seated Press, Incline Press
Day 3:
Deadlift/Dealift Variation work up to 1-3 RM, or Volume PR
Secondary Barbell Lift: Defecit Deadlift, Stiff Leg deadlift, Barbell row
After both barbell lifts I throw in some arbitrary dumbbell, bodyweight, or band assistance training.
My question in, has anyone ever used training like this? I like the idea of tracking PRs on various lifts and rotating them through every three weeks or so.
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Post by dbunch on May 12, 2015 13:24:16 GMT -5
Right now I’m using more of a volume work
Week one, 4x5, AmRap
Week two, 4x3, AmRap
Week three, 4x2, AmRap
Week four, 4x1, AmRap
I personally like the idea of keeping all kinds of statistics on my training. LoL – I avoid the term “Rep PR” because it sends some people into a tirade how stupid it is to track that information, and you should just lift, and only Meet PR’s mean anything blah, blah, blah…, but poo on them. There was a point where I was even tracking the total amount of weight I moved in each workout.
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Post by dlerch on May 12, 2015 14:05:42 GMT -5
Right now I’m using more of a volume work Week one, 4x5, AmRap Week two, 4x3, AmRap Week three, 4x2, AmRap Week four, 4x1, AmRap I personally like the idea of keeping all kinds of statistics on my training. LoL – I avoid the term “Rep PR” because it sends some people into a tirade how stupid it is to track that information, and you should just lift, and only Meet PR’s mean anything blah, blah, blah…, but poo on them. There was a point where I was even tracking the total amount of weight I moved in each workout. dbunch, How are you liking this so far? Are you basing those numbers off of a percentage or just making educated guesses? |
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Post by dbunch on May 12, 2015 14:56:43 GMT -5
It’s is an estimate, roughly speaking though it is about 75% for week one, 85% for week 2, 90% for week 3 and 95% for week 4. And every 2 to 3 cycles instead of AmRap on week 4, I work to a max. It has really kicked my bench in gear, I'm just starting it on my other lifts so the jury is still out on them.
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Post by osu122975 on May 15, 2015 5:36:33 GMT -5
I am thinking about using the Max Effort Method for my training over the next 6-8 weeks using something I saw Chris Duffin use. Day 1: Squat/Squat Variation work up to 1-5 RM, or Volume PR Secondary Barbell Lift: High Bar Squat, Front Squat, Pause Squat Day 2: Bench/Bench Variation work up to 1-5 RM, or Volume PR Secondary Barbell Lift: Overhead Press, Seated Press, Incline Press Day 3: Deadlift/Dealift Variation work up to 1-3 RM, or Volume PR Secondary Barbell Lift: Defecit Deadlift, Stiff Leg deadlift, Barbell row After both barbell lifts I throw in some arbitrary dumbbell, bodyweight, or band assistance training. My question in, has anyone ever used training like this? I like the idea of tracking PRs on various lifts and rotating them through every three weeks or so. I've used it a lot. It works very well for increasing a 1RM and overall strength. You really have to know your body tho and definitely not for beginners. I would NOT do the variation stuff for ME work. Use the variation stuff for assistance ONLY. I would suggest setting a rep range each workout. For instance, one workout would be 3 rep sets starting at 50% of your max making 10-30lb jumps each set depending on your ability. For example: a 300 lb benching might look like this: 155x3 175x3 185x3 205x3 225x3 245x3. Try using only 10/25/45lb plates making those jumps. Work up to a daily max - not all time max. The weight needs to move well and no grinding unless its the last rep. Do NOT miss reps. If you get to 245x3 and think you won't get 275x3 then go ahead and do a smaller jump in weight if it will allow a PR, but never for the sake of just doing another set. Live to fight another day. I would keep the bench rep range in the 1-5 and the DL/squat in the 1-3 range. While doing this training, I would not suggest doing a lot of accessory work after. Very light stuff for higher reps just for a pumps and just two exercises. Make sure you go like this (squat/bench/DL/bench and repeat): Week 1 Day 1 squat Day 2 bench Day 3 DL Week 2 Day 4 bench Day 5 squat Day 6 bench Week 3 Day 7 DL Day 8 bench Day 9 squat If you train this way too long, the body will start to stiffen up which is why I just started back after being off for 5 weeks and did very little in those weeks (little bit of BW training and conditioning). Make sure you listen to your body. Remember, DAILY MAX - what you can do that day. There will PR days. Even if you think you can break a PR by 15lbs, opt for the 5lb increase instead. It will be worth it in the end. Any other questions feel free to ask. |
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Post by osu122975 on May 20, 2015 21:47:37 GMT -5
An alternative to that is train every day for 2 weeks straight doing a single rep daily max alternating the lifts each day like this: squat/bench/DL/bench. Don't focus on volume. Focus on heavy smooth moving singles. I would start singles at 70-75% after your warm up. This also works wonders. DO NOT MISS REPS. Do not grind reps. If there's any doubt in your mind whether or not you'll get a certain weight, stop there.
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