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I THINK I'M OLDER THAN YOU!!..HOW LONG HAVE YOU BEEN DOING THIS, AND ARE YOU TRYING TO RAISE THE 1 REP MAX EVERY TIME?
You are older than me lol!!!
i've been doing it for nearly 2 weeks and yes the plan is to go heavier each time. Since i have more than one 1 rep max's what i plan to do is something like this:
first 1 rep 300
2nd- 1 rep-310
3rd- 1 rep -320
4th- 1 rep- 330
If last one rep max is achieved then it moves 1 set back and that set becomes 10lbs heavier..
so it be like this the next time-
310
320
330
340
of course i'm just throwing those #'s out there as an example....
And the simple fact that i've never had a maxing routine designed for pure maxing out. I've hit one rep max's before but only here and there and never on a consistent basis. The part that has peaked my interest is that every time i go for a one rep max and i think i wont be able to do it, i do it without too much difficulty. We all know how that makes you feel, right? plus i've nevr felt stronger or more eager to go for a 1 rep max. By doing more than 1 per exercise i'm constantly breaking barriers that i nevr thought i could. Again, the feeling of that is incredible so i can't wait to try again. Eventually it will catch up to me and i realize that, actually, i encourage it. But man, talk about a plateau buster, sheesh! if i hit this method every 6-8 months for 4-6 weeks...skies the limit baby!
The reason I mention the 3-4" box instead of one higher is so that you can use heavier weights. As far as developing all out pulling power 3-4" seems to be best for most people and kept in the 5 -3 rep range. After trial and error, reading up on the Finns, and getting a tremendous amount of help from guys like Sgt. Rock and Louie Simmons, most of my pulling is done this way and I've had some pretty nice results.
The reason I mention the 3-4" box instead of one higher is so that you can use heavier weights. As far as developing all out pulling power 3-4" seems to be best for most people and kept in the 5 -3 rep range. After trial and error, reading up on the Finns, and getting a tremendous amount of help from guys like Sgt. Rock and Louie Simmons, most of my pulling is done this way and I've had some pretty nice results.
I'm more than willing to give it a shot! i used to do them off of a 6" step and always had to swing the weight forward before getting my hammies to activate and my lower back to let go. I'm flexible as hell bro...i can go palms down to the floor standing on a 2" yoga block. Maybe i'm not correctly doing the motion????
The way I usually do them is I start with a conv. dl, once at the top I push my ass back as far as I can while maintaining balance then bend and lower the weight to the floor with a very slight bend in the knees keeping an arch in the lower back. Flexability really isn't the issue, trust me once you start loading the bar you'll see what I'm talking about. The most I've gone so far is 2x5 off 4" box with 455 and damn my hammies were killing me. I usually hit some GHR's afterwards to really fire them up. Give it a shot man, what works for some may not for others, but you won't know till you try.
I'm sure that program would be great, for some people. It's not a matter of what 'I' think of the program, but how your individual body will respond to it. For me, that's way over training. But, that's me. I do the Dorian thing, one all out set per exercise and that's it. I will do negatives, forced reps, reat pause or drop sets, but I only do one set per exercise. Anything more over trains me. However, this is because of the slow tempo I use on every single rep. Most guys who go in and do 3 sets of 10 reps are lucky if they have their muscle under the same length of thension I do in only 1 set. I go real slow and feel the muscle work. As a result, I tear down the muscle a lot in that one set. I'm not saying you don't train as hard as me or anything like that, I'm just saying that your program just wouldn't work for me.
Here's my program:
Day 1 Thighs
Leg extensions 2 warm ups, 1 set with drop sets
Squats 2 warm ups, 1 set with forced reps
Leg press 1 warm up, 1 set to complete failure
1 leg step up 1 set to failure
Leg curl 1 warm up, 1 set with drop sets
Day 2 Back/Traps
Rev grip BO row 2 warm ups, 1 set with a full 2 second squeeze on every rep
pull ups 1 warm up, 1 set with 2 sec squeeze
Seated row 1 set with 2 second squeeze and drop sets
Rev grip pull down 1 set with 2 sec squeeze and drop sets
Hammer low row 1 set with 2 sec squeeze and drop sets
DB shrugs 2 warm ups, 1 set with 2 sec squeeze
Deadlifts or Hypers 1 warm up, 1 set to failure
Day 3 Arms & Delts
(Triset)
DB presses 2 warm up, 1 set with forced reps
incline db curl 2 warm up, 1 set with 2 sec squeeze
Rev grip press down 2 warm up, 1 set with drop set
(Triset)
Rear delt 1 set with very slow tempo
Incline hammer curl 1 set with drop sets
V-Bar press down 1 set with drop sets
(Triset)
Lateral raise 1 set with drop sets
Preacher curl 1 set with forced reps
Skull crushers 1 set with very slow tempo to total failure
Day 4 Chest/Calves
(Superset)
Bench 2 warm up, 1 set with rest pause or forced reps
Seated calf 2 warm up, 1 set to total failure
(Superset)
Incline 1 warm up, 1 set with rest pause or forced reps
1 leg calf raise 2 sets to totaly failure
(Superset)
Decline DB Fly 1 set to total failure
Standing calf raise 1 set with drop sets
Low incline DB fly 1 set to total failure
I'm done in 30 to 40 minutes and then I hit cardio for 20 minutes. I usually do a 2 on, 1 off, 2 on, 2 off split so I hit everything once a week. I change the tempo every couple months and if I do say rest pause this week, I will do something different next week. This has worked great for me. That is, once I really learned how to push myself past what I thought I could do. For me, it's not about how much I lift but how well I lift it and how long I keep the muscle under tension. Doing this type of training required that I drop a lot of my poundages to achieve better form. Today, I'm doing more weight than I was before I switched to this type of training and I do it with musch better form and much more time under tension.
Everyone is different, some guys would not get anything out of my program. I think you need to do it and do it for 3-4 months and really see how it worked. You can't tell anything in 1-2 months. 3-4 will give you a much better picture of how your body responds.
Good luck with it and keep us posted, I always like hearing about new things that work.
I used to have superhuman powers....until my therapist took them away.
T- This program is far less than i would normally do.
For example:
I just came off a program that i did for 6 weeks and the chest routine was this.
flat bench x15 superset with cable x overs fo5 15 x 3 sets
Incline bench x15 supeset with dips x 15 x 3 sets
Incline flyes x15 superset with push ups x failure x 3 sets
so really if you think about it my program (for chest) has @ 125 overall reps spread out over a week. Where as the last program had @ 270 overall reps in one day...I've always been a rep guy and as i have previously stated never been on a program to emphasize on maxing out. I'm not worried about over training at all, the gear will kick rcovery up a notch or two and this program is pretty much the exact opposite of the one i just came off of... I don't know that it will do what i expect it to but hey, theres only one way to find out, right?
Solidground- I've been going through it for the last 2 weeks now in a conservative fashion working out the kinks and finding my starting weights and such. I have a general idea of what my maxes are but i want to be damn sure that i push the envelope on going for broke when it's time to dig into this program. I'm gonna start frontloading my cycle next week, then my friend...IT IS ON!
So here is what i did. I think i've always tried to use my flexibilty as an advantage during slds, never realizing that it was probably hindering me more than anything. It's weird bc i don't let my clients do it but then i turn around and do it...wtf is that lol... anyways, i went heavier but not much. I was able to pull 335 for one and it hurt like a *****! I totally focused on my hammies taking the bulk of the weight and kept eccentric motion a good 10 inches shorter than what i normally do. I don't know that it did all that much but i really felt the weight sink into my hammies and my lower back never once bothered me during my lifts. It always has the way i did it before. So this morning i wake up to slightly sore hammies and glutes and my lower back is just fine...thats reason enough to stick with this method.
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