Hi all,
I decided to run pervertor from the forever book and have few questions.
Here goes:
-
Getting TM.
What I did in the past was to get to a strong 1 rep max and take 90% of it. The book says that I should take 85% TM so should I do the same - find a strong 1 rep max and take 85% of it as my TM?
I am asking because the book also suggests taking a strong 5 rep max as the estimate of 85% TM (if I understood correctly).
Does it really matter which one I chose? In my experience “starting light” is very important for making progress so I don’t want to screw that part up. -
Jump/throws.
Can I just stick to very few variations (box jumps, broad jumps, medicine ball throws) or should I try to get some variety?
Should I try to progress somehow between weeks or can it be, for example, (for the leader) in total 10 broad jumps as far as I can?
Basically: for box jumps should I try to increase the height of the box over time? -
Do I understand it correctly that in the first week of the leader (10x5 @ FSL) we are talking about 16 sets (around 3 warmup sets, 3 5sPRO, 10x5 @ FSL)?
I am asking because that will take a lot of time -
Assistance.
As everyone, I have a lot of questions
The book has recommendations for total reps and exercises per type but does it matter how I spread them during the workout?
For example, can I do giant sets (push + pull + core/single leg) after the main lift? Like: 5 sets of 10 dips + 10 pullups + 10 KB swings (to get 50 reps of each)?
Could I do giant sets with the main movement? E.g. during squats do 10 pushups + 10 KB swings or just superset?
Would KB clean and press work as a press movement? The book mentions DB press and KB clean but I am wondering whether I can use the combined move for push assistance.
If I don’t have access to very heavy dumbbells could I use 2 dumbbells or 2 KBs for DB squat for assistance? -
FSL and SSL in the anchor.
Since FSL is in the 3rd week and SSL is in the 2nd week, the weight for supplemental is the same in the 2dn and 3rd week. Did I get that right? -
2 leader/1 anchor - do I increase between every cycle?
My understanding is that I do this:
start with 85% TM (my first question is how exactly get that)
leader
increase 2.5 - 5 kgs (2.5 kg for upper, 5kg for lower)
leader
deload - 70% x 5, 80% x 3-5, 90% x1, 100% x1
increase 2.5 - 5 kgs (2.5 kg for upper, 5kg for lower)
anchor
deload with testing maxes - 70% x 5, 80% x 5, 90% x5, 100% x3-5
Is that correct?
Thanks in advance