This looks really good an well planned out. Although in the heavy weeks I would do sets of 3…2…and 1 as well. For instance 3x3 and 10x2. Seems a bit excessive I know but Pushing yourself through multiple sets of low rep heavy weigh has seemed to give me the muscle endurance to push through 1 heavy ass single.
Seems like your volume is missing some volume, and your heavy isn’t that heavy for sets of 1. 80% or 85% for a set of 1 seems rather light and easy. Also, 65% for sets of 5 is pretty light without being much volume. Just my opinion though.
Seems like your volume is missing some volume, and your heavy isn’t that heavy for sets of 1. 80% or 85% for a set of 1 seems rather light and easy. Also, 65% for sets of 5 is pretty light without being much volume. Just my opinion though. [/quote]
Agreed. IMO start at 3x8 at 60%, then 3x7 at 65%, etc. down to 3x1 at 95%. That will give you a little more volume at the beginning and a little more volume at higher intensities.
You might want to look into Prelipin’s table. There’s a decent site that can help you set up a program based on it. Google maxfitusa prelipin pdf and it should be the first hit. This should help you figure out what kind of volume to use and how difficult it will be. Word of caution on the table. The rep range below 70% is really easy so you might want to use the higher end range and the stuff above 90% is pretty tough so use the lower end. The table was designed for olympic lifts, but with minor tweaking works great for PL.
Looks better. I’d say it’s just time to try it out, see what happens, then reassess. Am I right to think that in Polands you look at 3x1 as 3 reps for 1 set? In the US, we see that as 3 sets of 1 rep. So I think what Omnistix was saying is to do like 3 sets of 8 reps for week 1. I don’t think I could do a triple with 95% of my true max at that time if that’s what you think you’re looking at.
Do whatever it is you believe is gonna work. You won’t do it if you don’t believe it will work.
When you find out what works, keep it and throw the rest away. Main thing is - listen to your body. 300lbs one day may feel extremely light and the next it’ll feel like a ton. Percentages can help, but percentages never take into account your recovery.