I just finished doing a routine that I found in which I dead lifted and squated everyday. I did it for 8 weeks before I was just too tired to continue with the frequency. That being said, I did see some good PRs from it.
Squat PR went from 355 to 395
Deads went from 445 to 475
Now as you can tell from my numbers I am still a newer lifter so my weights may not be as much as yours. Along with those gains I did put on 18 pounds without gaining fat. My back grew a lot - especially in the lats… Anyway here is what I did…
Steve Justa, author of “Rock Iron Steel: The Book Of Strength” has a great approach to single rep training. Similar to Brooks Kubik, Steve accumulated his vast amount of strength training knowledge from his own experience and other people’s experience.
Incidentally, this is how most successful people acquire knowledge. Steve’s feats of strength are amazing and I recommend highly that you pick up his excellent book. You will be inspired to say the least.
Regarding single rep work, here is how Steve recommends that you break into it. Take your 70% max on an exercise and lift everyday. That’s right seven days a week my friend. Take one-minute breaks in between each set. On the first day, do three reps.
On day two, do five reps, on day three, do seven reps and so forth. Keep adding two reps each day until you finish off with fifteen reps on day seven. In week two start the entire cycle again with five to ten additional pounds of resistance.
Steve recommends that you test your one rep max once a month and stay in the 70% range. If you cannot or simply do not want to lift every day, Steve recommends doing thirty singles at 70% of your one rep max every other day. Increase the weight by five pounds after every workout that you complete thirty reps at. Test your max every two weeks and stay in the 70% range.