Charles Poliquin when talking about shock training:
“Another way that works well for strength is to train with singles (10-12) five days in a row for the same lift. Take two days off, you get a personal best”
Has anyone done this? I’d really like to try this for, let’s say, two weeks, and then rest up for about 5 days. I want to up my 1rm squat. I was thinking about something like this:
Mon:
10 singles back squat 90-95% 1rm
Tue:
10 singles front squat 90-95% 1rm
repeat, friday max out day. Weekend is for rest.
Week 2:
Same stuff
Week 3, rest up. no lifting.
I’m not a noob, I’ve lifted for quite a few years, but my squat has always been my weak point. I’d love to try this, as I’ve always reasoned the best way to increase a 1rm lift is to practice 1rm lifts. What do you think???
I found the link GuiYoM posted interested and true from my experience.
On my ME days I usually will work up to either a max single, double, triple whatever. After that I like to drop some weight a do a set for reps. For instance, my ME bench day I worked up to 405 for 2 singles then dropped to 315. Normally 315 would see my failing at 10-12 reps.
But even after doing two singles at literally 99% of my 1RM since I barely got the second one I was able to grind out 16 reps. I know Poliquin says its for 6 but I never had done more than 13 this way. There is something about feeling a weight 405 in my case and then feeling a lighter weight 315 in my case it really does feel “lite” per se.