[quote]Iron Condor wrote:
I’m controlling my negative as much as I can and doing almost full ROM (I stay tight at the bottom instead of in a full dead hang unless I’m testing my max). I can try basing it off total load and making the reps more explosive, but would that be more effective than just taking a few kg off my max and calculating it from that number (like a training max)?[/quote]
Yes, leaving a little weight off and making the reps more explosive with a longer eccentric will be more effective than grinding through reps.
I’m in favor of, and have always gotten the best results from, starting a progression too light and adding weight slowly even if I could add it quicker. But if we’re going to obsess about numbers, let’s do it right:
Your max is +44 or 110 total. 80% of 110 is 88. 80% of 44 is 35, which adds up to 101; over 90% of 1RM. That’s a big difference. If you left off 10 kilos and calculated off of that, you’d still come up with 85% of total (93).
Typically, 90% is 3RM, 85% is 5RM, and 80% is 8RM (roughly). You’re not going to get 3x5 out of 90% or even 85% (if you can get 1x5 with 90%, then it’s not 90%. You need to recalculate your max).
The numbers come from decades of trial and error, and are backed up with scientific findings. It’s not just some old guy pulling numbers out of his ass.
Getting to the nitty-gritty of things: the way reps are performed makes an enormous difference. Pulling explosively, all the way up until your chest touches the bar, and then tightly controlling the negative (not slow, but slightly longer than the time it took you to get up there), and without pausing between reps, is much harder than just barely pulling your chin over the bar, flopping back down, resting five seconds, and pulling back up. It’s also a hell of a lot more effective in building the musculature you’re targeting. [/quote]
You’ve convinced me. I started using the % of total load method today and will trial it for a month to see how it goes. It was +22.5kg attached today and I focused on exploding up and coming down slowly.
Related question: what accessory work can I do to improve weighted chin ups?