So today my coach introduced me to a pyramid.
Do you guys on here ever do it?
I do burnouts sometimes on bench but this absolutely tore up my chest today, I'm thinking about doing it once every week or once every two weeks.
10 reps 60% of your max
9 reps 60%
8 reps 60%
7 reps 60%
6 reps 60%
5 reps 65%
4 reps 70%
3 reps 80%
2 reps 85%
1 rep 90%
1 rep 95%
Basically keep going until you hit failure.
Then go back to 60% and do 1 more set of 10
My chest was so pumped after I did this, you should really try it.
Last edited by ShaneSauce; 04-23-2009 at 07:05 PM.
Looks like you did a max effort workout with a good amount of warm ups and a back down rep set at the end.
Last edited by Songsangnim; 04-23-2009 at 09:15 PM.
That is a lot of volume. There are much better pyramid's to test your 1RM.
The program your coach gave you makes no sense.
It would be the equivalent of running a mile, then running 3/4 of a mile, then running 1/2 mile, then running 1/4 of a mile, then running 220 yards, then running 100 yards, then running 50 yards.
You get a leg pump. But what the logic in behind the program?
The only thing that would make sense was if you were trying to perform "X" amount of reps at "Y" percentage for as many sets as possible until reaching failure. If you are trying to pyramid to a max effort for strength building purposes then you want to do low volume warmups as you increase intensity (percentage of max) and then do 1-5 max effort sets in the 80%-95% range.
An example can be found in the warmup protocol here:
Shane Sauce - what sport are you training for? We can tweak your program to give you the best possible performance in your specific field. The only sport that this may make any sense for would be maybe wrestling because it is such high volume and the intensity increases, but there are better options for high volume work.
Stats: Bodyweight : Current= 150 lbs, Height = 5ft11.5
Bench Press:160 lbs/Squat:225 lbs,/Deadlift:305/Total:675lbs/
Not strong yet, but getting there.
All my coach said was it is a modified pyramid.
It hit my chest really really good and I just figured I would share.
It was just something to do other than our normal bench workout.
The sport I'm training for is football, were in the off season trying to get faster and stronger.
Our usual workout depends on what week it is.
But its just a normal 4x8 or 5x5 or 5x3 whatever.