Maxing out
- Thread starter Dominance
- Start date
i usually take a week off before a meet to make sure that i am well rested and healed up as much as possible. i wil list my best bench and the warm ups leading up to it as well as my best legal squat.
bench
bar for several reps
95 for several reps
135 for 10 or so
185 for 5 or 6
225 for 5 or so
275 for 3 or 4
315 for 2 or 3
365 for a single
405 single
455 single
494 single
545 single
585 pr.
squat
bar for several
135 for several
225 for 10 or so
315 for 5 or 6
405 for 4 or 5
495 for 3 or so
585 single
675 single
765 pr.
as yu can see i do a lot of warm ups but i want to make sur ei am warm and stretched out. if you'll note on the bench i wentr up a quarter then pulled that qurter off and went a plate. on squats and deads i go up a plate at the time. I have suffered to many injuries because of being cold before hittinheavy weights so i am very cautious here.
hope this helps you.
bench
bar for several reps
95 for several reps
135 for 10 or so
185 for 5 or 6
225 for 5 or so
275 for 3 or 4
315 for 2 or 3
365 for a single
405 single
455 single
494 single
545 single
585 pr.
squat
bar for several
135 for several
225 for 10 or so
315 for 5 or 6
405 for 4 or 5
495 for 3 or so
585 single
675 single
765 pr.
as yu can see i do a lot of warm ups but i want to make sur ei am warm and stretched out. if you'll note on the bench i wentr up a quarter then pulled that qurter off and went a plate. on squats and deads i go up a plate at the time. I have suffered to many injuries because of being cold before hittinheavy weights so i am very cautious here.
hope this helps you.
I
Insane_Man
Guest
The heavy singles leading up to your max are important because they help to get your fiber recruitment up. Kind of like a variation on the 1,6 principle.
slobberknocker
pro powerlifter
Insane_Man said:
Sounds interesting. What is the 1,6 principle?
I
Insane_Man
Guest
Poliquin's 1,6 principle is basically this:
You do a heavy single and then drop the weight and do 6 reps. The 6 reps are easier then they would otherwise be since your fiber recruitment is better because you just hit the muscle with the heavier weight.
It's not really that useful for bodybuilding purposes, since you would be conditioning your body to the heavier weight, and this would be the primary hypertrophic stimulus for the muscles involved, the 6 reps would function like a drop set. But it is useful of course for maxing out, or if you're trying to rep a particular weight a maximal amount of times.
You do a heavy single and then drop the weight and do 6 reps. The 6 reps are easier then they would otherwise be since your fiber recruitment is better because you just hit the muscle with the heavier weight.
It's not really that useful for bodybuilding purposes, since you would be conditioning your body to the heavier weight, and this would be the primary hypertrophic stimulus for the muscles involved, the 6 reps would function like a drop set. But it is useful of course for maxing out, or if you're trying to rep a particular weight a maximal amount of times.
