Man, I'm looking at a dude who just made two pr's in a session with good form. To me, that dude, even if he needs 5 minutes in between could probably drop back down to a bit above 90 and do another couple.
NO, there is no rule that says you can only do 3 or 4 singles. You just have to plan out a cycle sort of like I describe in my other post. The way I do it would sort of be a high, med, very high, low kinda thing where you drop the numbers up and down as the intenstiy increases to allow for recovery. BTW, I wasn't implying that you weren't using good form for those singles. I know that wasn't clear. I was reacting to your plan for next time. Singles are maybe 70 or 80% planning and the rest is thinkng and reacting on your feet. So basically you wait until you get near the max range you previously hit before you ultimately decide what is going to happen. And a pr is not necessary every time but you will find it to be very powerful at first so you are bound to see some PR's. But usually the BIG PR is saved for after a run of single where you backoff for some recovery and then do a test if you want. You of course don't have to as you will have a very good idea of where you stand and can plan things out from there. After all, the "tests" are sort of built it. Dealifts can be very difficult for some to do more than 4 to 5 singles at most on. Im my experience I can do a bunch on week one, etc. but I am not going to tell you that you can. So they are not the best example. But read what I wrote before about how you can plan out a cycle based on your ability. Also, you can build up more work capacity on them later on as you go. What you gotta think about is that a PR is great but just hitting one or two singles, even a max doesn't do much to cement any strength gains. The relative max can be very fleeting in that way. That is why you plan it out so that you are accumulating a lot of work ("a lot" being a very relative term!) in this heavy range over a period of several weeks. I have about 4 different ways to run singles. This is just one of them. |
5/16/08 DE Bench
DE Flat Bench Barx10 95x5 115x5 135x3x9 135x15( Just For The Hell Of It) CG Bench 155x8,8,7,6 Shoulders Are Trashed At This Point DB Shoulder Press 60x8,5 55x5 Ugh,Horrible Wide Grip Pull Ups BWx6,6,5,4, BB Curls 75x8x4 |
E some real handy advice is these posts again mate thanks!
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5/19/08 DE Squat/DL
Box Squats Below Parallel Barx10 95x5 115x5 135x10x2 Back Raises 90lbx8x4 Leg Curls 7TH Platex8x4 Power Shurgs 135x12 225x8x4 Pulldown Abs 50x20x2 Decline Abs 25lbx10x3 Barbell Holds 225x1 min 15 secs 45 secs 30 secs 30 secs 20 secs |
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IronWorker |
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4 sets of 8 brotha.. |
Ah yes. I figured as much. I just write mine out the other way.
IronWorker |
5/21/08 ME Bench
ME CGBP Barx10 95x5 115x5 135x3 155x3 175x3 195x3 210x2(was going for 3 but bombed it) 225x1 230x1 235x1 DB Rows 85x10 75x12,10,10 DB Ext 15x20 25x10 Standing Military Press 85x10x3(shoulder str is pretty weak..gotta work on theses) BB Curls 85x12 75x10,10 Well i guess i had a OK workout wasnt the best since i am fn sick and shit,my throat and head hurt and my nose is all fd up as well..oh well..TIME TO STUFF MY FACE... |
Keep plugging away on those triceps and rows!
Any consideration to getting yourself a pair of bands? I'm back to a modified westside myself and the bands have a million and one uses. I just finished up with banded dips and abs pulldowns with them. I think I have a vid around here somewhere showing a couple of uses. |
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Nah,i havent thought about adding bands or anything.. there that good eh? |
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