^^ You should conduct a scientific test before you offer to give it around like this.

good point....maybe i'll give 3 people 92% of office. and 3 people 95% of it.

and then one other person i'll give 1% once every 8 days to see if it works better for them.

make sense?

I thought you were supposed to give them 95% of it every 8 days. Or 93% if you didn't want them to get burned out. What's the 1% for? It would be funny if you didn't even have a spare copy of office. :)

the 1% is the "control" for the experiment.

ahaaah it was quiet funny ! BTW I continue my test on frequency. I think it's a good test to see how often I need to train. The test is espcially good on the Floor Press because both arm are equally weak. On the Curl the situation is different... I'll probably have to reconduct the test next month.

Today :

Floor Press Right and Left : 40kg
Curl Left Arm : 27.5kg
Curl Right Arm : 24kg
Deadlift : 142.5kg

No energy for the deadlift... but the rest was as easy as it should be (~1x3RM). Only the Left Curl was a little bit too hard, probably due to the 1RM of the last week. I'm weaker now and thus probably trained around 2RM instead of 3RM. So I'll stay at 27.5kg for a few workouts instead of adding 0.5kg per workout.

The adventure continues in 2010, always One Rep Training but I did a few adjustments.

1) I start all my workouts with ~85% on Deadlift. If it's easy/fast I train, if not I rest another day. I do it to always be sure to train when I have enough 'central energy' (CNS output). In 2009 even with my Single Rep at 95% I managed to overtrain and didn't really understood why. I think it was due to the fact that I often trained while beeing tired (lack of sleep or others factors) and thus the 'easy lift' (95%) turned into a max or near max effort too often, leading to overtraining. That's the major change in my training for 2010.

2) I also decided to stop my tests for the moment because I have enough data on what works : 1x95% once every 4 days. If I lift less than 90% there is no gain or very slow gains, and above 95% I overtrain quickly. So there is an optimum load-range around 92-95% (2-3RM). I tested a lot of time higher frequencies but I never made better gains compared to 1/4 days and thus I train once every 4 days which is probably close the 'optimal frequency for the different muscular groups'. I should have test lower frequencies (I only tested once 1/12 days and 1/8 days) but I'll do it later. I also did several tests on volume but as expected it didn't made any difference. In the first 6 months of 2010 I want to focus on progression rather than experimenting.

Once again I have to restart with relatively light loads in january but I won't repeat the mistakes of 2008-2009 and thus I'll probably make progress :)

Deadlift : 135, 145kg
Overhead Press : 55kg (just started again after 1-2 years off)
Floor Press Left Arm : 39kg
Floor Press Right Arm : 41kg
Curl Left Arm : 28kg
Curl Right Arm : 26kg

Sometimes I also do a pendlay row or upright row.

Hello guys I'm back there ! With new performances and a new training method :biglaugh:

(straight back) Deadlift : 10*1*135kg (10 singles with less than 10 seconds of rest)
Curl (back against a wall): 10*24kg (strongest arm)
Floor Press : 10*40 (strongest arm)

I stoped with the One rep Training, probably that the time under tension was too low. Now I train with a set of 6 repetitions at 10RM and I don't increase the load for 3-5 weeks and it works much better. I do only one set per exercise and only 3 exercises (DL, Floor Press and Curl) but the set is very hard, I'm only four reps short to failure. I could probably do a set of 2-3 reps but for the moment to be sure to have a time under tension long enoug I do 6 reps.

I do each exercise every other day and thus I train nearly everyday. I might change the frequency later if I found I can train less often and obtain the same gains. I may also test 3 sets versus 1 even if I'm already totally convinced that one set is optimum.

Long time without posting because I was working on this new method it tooks me months and months of tests (failure) to get it. This time for sure I'll get stronger :lame:

I hope everybody is fine ! Wolf might be a BEAST now I'll check !

I made some new PR

Deadlift: 10*1*140kg PR
Curl Left Arm: 9*25kg (strongest arm)
Floor Press: 10*41 (strongest arm)

Now I train at 91-92% of my 6-10RM for one set every other day. Today I did:

Deadlift: 6*1*135
Curl Left Arm: 9*23
Curl Right Arm: 7*20.5 (much weaker than the left....)
Floor Press Right Arm : 10*38
Floor Press Left Arm : 8*38.5

Everything was easy, excepted maybe the Floor Press right arm a little bit harder but that's ok. NExt weekend I'll go to failure with the right side for new PRs. Now I make PR every month :weights: around 91-92% was the right intensity compared to 95% and over. Plus, I do a set instead of a single (not enough time to fatigue the muscles).

Tomorrow I'll train the right side and maybe the Deadlift too.

New PRs :biglaugh:

Floor Press Right Arm: 10*43kg +2kg
Curl Right Arm: 8*23kg +0.5kg + 1 rep

Again a success. Unfortunotely I'll have to stop training for around 2 weeks due to a minor surgery and maybe a much bigger if there is problems... :crackhead: too bad I was making good progress but that's life, I'll be back.

the thread is good though...