i really like thr 10 day cycle. for me i feel it has been for the most part, just the right amount of work. at the end of the sessions, i typically am not looking for more work, nor am i overdone. the 6 rm max days have been the most difficult due to my lack of strength capacity or whatever it is called.
i believe the max day is an all out max. thats what ive been doing. for the powerlifterd, i think ct says meet simulation, which is more difficult because you only have 3 lifts. i actually have been rampng to the 1 rm.
i was going to post a question to ct about this, because the ramp in and of itself is a workout. at least the way i do it. i take lots of sets to ramp. after my warmups. it takes me 10-20 minutes just to loosen up. eg. after warmups on the bench ill go 135,155,185, 205, 15,25,35,45,55,65,75. the lower sets will have more reps,8,5,3,2, 1.
i'm doing my max on bencg and squat tomorrow for cycle 3, i think im gonna see if i do less ramping and see what happens.
as far out the frequency of testin the max, WELL, thats a good question. since the goal is strength, and in this case, it would seem like peak strength for 1 rep, then practicing max lifts often seems like a good idea.
bear with me here. i have lots to say, but am having a liitle difficulty putting into writtem words. so, hopefully i can explain myself clearly.
my background-many years ago- as a thrower and throwing coach. all of our training revolves around "peaking" for the championship meets. weight training consisted of "cycles". for example 5x10 lite for a couple weeks, 3x10 for 4 weeks, max out. we took the whole week (mon,wed,fri). and maxed out on our lifts. we did it competion style.
then we did 4x5 heavy as possible 4 weeks. max out.
then 6-3-3-1, again as heavy as possible every set. 4 weeks, max out.
then do explosives into the championships.
we 2 seasons, indoors and outdoors, so it wa basically done twice with some variations to account for the time we had.
now, ct's minicycles are fascinating. it's like he has taken the whole thing we did, and put it into these "mini cycles". hence, i asked the question about doing 6rm, then 3rm, then1rm, as a possibility. just me thinking. hedidnt answer me yet, so, maybe he didnt see or maybe he feels i should know the answer, or im bustin chops. my best guess is that i should know the answer.
one of the reasons ct is such a great coach, is beacuse whatver program he suggests is something that he has done himself and has provided results. and so he feels it has value to us. with that said, i gues he has tried what i asked, and found it not tobe as productive as the current 1,3,6 rm scheme.
after my lengthy writing here, i'll try to actually answer your question.
remember the10 day cycle is actually 12 days. i have found the rest day timing to be be perfectly structured.
max out every cycle... serves a few purposes.
1. the obvious.. you get to see how you have progressed in 1rm strength(that is the goal here i believe)
2. the max day serves as a training day and a rest day depending on how you treat it. ramping, or meet simulation.
3. the psychological aspect of "max day" is exciting. after all, we lift to compete. compete with ourselves or with others.
i could go on, but i think maybe, it's already excesive.
i hope this helps, and i hope i ansewerd your questions. if not, sorry. tell me and ill try again.
all the best