I have started a little competition on a danish equivalent of the t-forum.
The rules are simple: Come september, the one that can do the most reps with 200kg/440pounds wins.
I REALLY want to whup their butts, so I turn to the power people in here for a little advice.
I plan on using to strategies to achieve this. I must push up my 1RM, so that the 440 pp no longer represents appr. 87%. For starters I will just work up to a heavy single as I haven’t really done that before.
Secondly, i will work with the 440 after my heavy work to take advantage of the increased activation of my CNS. Here I plan on seing how many reps i can actually do with the weight, ie do 1-2 back off sets with 440.
But that ain’t gonna work forever and this is where I nedd some input.
I think i can use a back off system for 3-4 work-outs before switching and with a DL frequency of about once every 8 days I have to come up with appr. 5-7 different ways of doing the back off work.
Besides the plain back off sets that i plan on starting and finishing with I thought abots doing 20 singles, doing one once every minute or so, and then gradually reducing the rest intervals. This might carry over to doing doubles/tripples in the same fashion.
As far as supplemental work is concerned I do lots of front squats (can’t back squat due to injuries) my other leg dag in a CW kind of way with low reps and rest intervals. I also do plenty of barbell rowing but thats aboyt it. You think I should include some good mornings or romanian DL or something?
Hope you guys n’ gals have some ideas because as I said, I REALLY want to win. I’ll be able to brag for a year+. I might also build some mass in the process