I’m trying something out in my training and I was wondering what people thought of it. I’m just coming off an accumulation phase where I went higher volume than I normally do, so I wanted to do an intensification phase where I focused on frequency and getting as many reps in at or above 85-90% of my max. Here’s what I’m doing:
I’m picking 3 lifts (Flat Bench, Straight-Bar Deadlift, Wide-Grip Pull-Ups).
I’m picking a weight that is about my 4RM or about 85-90% of my max. I’m going to do them 3 times a week for the next 3 weeks. What I’m going to do is do sets of them with 2-minute rest periods until I have to grind out the lift. I’l be setting it up like:
Week 1- Singles
Week 2- Doubles
Week 3- Triples
All with the same weight. Then on week 4 I’ll probably just do one workout where I rep out on them. I figured that would be a good transition to my next accumulation phase.
Hopefully if my plan works I’ll be doing close to the same number of sets of 3 as I’m doing sets of 1 right now. I kind of stole this idea from olympic weightlifters as I know they train with very high frequency but don’t usually max-out in training.
On Monday I got 6 sets of 1 on bench, 8 sets of pull-ups (set the initial a little low and had to start cutting down on rest periods) and 6 sets of deadlift. I have no soreness at all today and only feel a little fatigued.
We’ll see how this turns out. I’m curious if anybody has tried anything like this or has any suggestions.