Quote:
Originally Posted by Doo
Kane,
I will try the longer rest times. Never did that before. maybe 3 minutes at most.
I have also read that doing additional sets of an exercise after another one can be effective for strength training. I haven't read of that being used for PR attempts but what do you think of the following:
- Foam rolling
- Mobility exercises
- Squat - Warm-up sets to 80% 1RM
- Bench Press - Warm-up Sets
- Bench Press - singles to test 1RM
- Squat - work sets for current routine (possible PR attempt, otherwise I'll wait until Friday)
- Bench Press - singles starting at earlier 1RM with fractional plate loading
Or do you think that I will be fatigued too much to go back to the bench? |
At 3 minutes rest you might not be getting the neural recovery you need.
I don't like everything you've got there.
-Foam Roller is good
-Mobility is good
-Squat warmup to 80% is alright
-Warmup bench and singles are good
-Working sets of squats is bad, if you go for a PR you'll probably be a bit gassed. Especially if its a slow and grinding PR.
-Fractional Loading is good, but imo you should be doing this when you're finding your 1RM. Not after the squatting.
Here's why I think its a bad idea to bench after the squats:
-You won't have as much energy
-You will be more fatigued
-If you try a squat PR and miss it, it will affect your ability to hit that bench PR
-A small injury/tweak on the squat attempt will end your attempt at a bench PR
-(biggest reason) You will lose all the acclimation you did during your warmup and the sets leading upto your 1RM/PR. Not to mention you will probably be cold.
From a rest standpoint, resting for the time it would take to do the squats would not be enough to dissipate any muscular fatigue you've accumulated and after 5-10minutes (it varies depending) neural recovery will have occured. Squats will be much longer than 5-10 minutes so theyre not needed as a way to recover.
With the bench singles you've done earlier you will have primed your cns for some very heavy work, so heavy squats are not needed for this affect either.
I honestly can't see a reason why coming back to the exercise after another would be good for strength. If you have a link to where you read that I would be more than happy to read it over.