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Thread: Training Heavy Week To Week

  1. #1
    Mike Henley MonStar's Avatar
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    Training Heavy Week To Week

    What do you guys think about this?

    Training heavy such as your 1RM week to week? Or trying to increase your 1RM. On compound exercises such as bench, leg press, deadlift, rows, etc.

    Maybe a better idea would be alternating your 1RM with your 3RM etc.

    What do you guys think?

  2. #2
    Mike Henley MonStar's Avatar
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    For example for bench:

    225x1 (failure)
    230x1 (failure)
    235x1 (assisted)
    235x1 (failure)

    etc. etc.

    EDIT: In other words basically training heavy and progressively increasing the load, etc.
    Last edited by MonStar; 12-16-2002 at 03:59 PM.

  3. #3
    Gaglione Strength Chris Rodgers's Avatar
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    I wouldn't do it with the same exercise week to week.


    While on Westside I max a lift once per week, but I rotate lifts so I have a better chance to keep progressing. If you hit the same exercise maximally every week you will most likely stall out quickly and actually regress.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  4. #4
    Mike Henley MonStar's Avatar
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    Wow, interesting idea Latty.

    Maybe something like this for bench? I would do it for bench presses, rows, chins, and deads? Or just deads and bench? I think I am more likely to hit a plateau on deads and bench than chins and rows.

    1- Bench Presses
    2- Decline BB Presses
    3- Incline BB Presses

    Something along those lines? Maximal sessions each time?

  5. #5
    Mike Henley MonStar's Avatar
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    Would it be a good idea to alternate exercises for rows and chins or just bench and deads? I am not going to be doing squats.

    Maybe for deadlifts..

    Regular Deads
    Good AMs
    Rack Deads

  6. #6
    Gaglione Strength Chris Rodgers's Avatar
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    Exactly what I'm saying.

    On the bench though, you may want to use even more variety since those exercises are very similar. Maybe use partials like board presses or pin presses every once in a while. Or hell, max the Hammer Strength for a single or triple if they have it at your gym.

    You could also use an exercise fro two weeks in a row and then switch. I usually use one because I am already accustomed to the exercise and can put evrything I have into the movement in one session. A movement that is newer to you is easier to progress on for a few weeks than something like the bench press.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  7. #7
    Jack's Utter Surprise Saturday Fever's Avatar
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    Ala what I've been saying in your journal and PMs for a week now. Improve your deadlift by not training your deadlift. I've proposed bench variations in the past and you didn't like the idea a whole lot, but LATMAN called it. Your body and brain will catch on to what you're doing and you'll find a groove to settle into. If you keep changing it up, you'll keep progressing.

    ***edit: And remember that stagnant is measured over weeks. You're not stagnant in a lift until it's been 4 weeks without extra weight or reps.
    Last edited by Saturday Fever; 12-16-2002 at 05:18 PM.

  8. #8
    Simplistic
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    Originally posted by Saturday Fever

    And remember that stagnant is measured over weeks. You're not stagnant in a lift until it's been 4 weeks without extra weight or reps.
    Is this your rule, or is it a generally accepted lifting rule?

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