10x1 anyone hear of this???

[ILB50]

i forgot were i came across this i think my football coach maybe not sure but 10x1 at like 95% of ur max ????get huge strength off this anyone have any input???thanks

 

[roccodart440]

I had a guy try it once and it worked. I only think it would be effective with people with low max's, mental block issues and it could only be use once every 6 weeks max.

 

[ILB50]

i was thinkin bout doin it for like 3 weeks once a week on bench??? but i dunno what other reps and set schemes could i do???this is what im gonna do now

Monday:
Squats 2 x 5
Box squats 2 x 5
squat 1 x 20
power clean 3x5
good mornings 2x10
Calves 2 x 10

Tuesday:
Wide grip flat bench 2 x 6
flat bench hammer grip db press 2 x 8-12
tricep push downs 1-2 x 8-100reps
db side laterals 2 x 10
db front raises 2 x 10
pull-a-parts 2 x 20

Thursday:
Dead lifts 5 x 5
SLDL 2 x 10
bent rows 2 x 4-8
Reverse grip narrow grip pull up 2 x 4-8reps
Standing wide grip curls 2 x 8-12 reps
hammer curls or reverse curls 2 x 8-12reps
Hang clean 3x5

Friday:
Incline bench 3x5
Arnold press 2x8
Rack Lock outs 3x5
Calves 3x20
Upright rows 2x8

Saturday
Med ball crunches 3x20
Side bends 3x20
Leg lifts etc. 3x20
Forearm workout
Hammer Curls 5x5
DB curls 2x8

 

[roccodart440]

YOu can't do that much of a full movement, max effort excersize for 3 weeks straight at 10x1.

 

[ILB50]

just on bench its only once a week to,or just do it once then swtich it up

 

[blackbeard]

i forgot were i came across this i think my football coach maybe not sure but 10x1 at like 95% of ur max ????get huge strength off this anyone have any input???thanks

find my thread on prilepins chart and youll see that you CANT make progress doing many lifts above 90%

 

[ILB50]

if im understanding that correctly i am doing 90% of my max, once for ten sets wich does not go above the rep range shown, all i can c is that i shouldnt go above 7 sets???

 

[roccodart440]

just on bench its only once a week to,or just do it once then swtich it up

More than one week with this and it won't be effective.

 

[ILB50]

aight well ill do it once every 6 weeks then

 

[BigRonWannabee]

Talk about a CNS ass kicking.