Hi CT,
I have a couple of questions about Ramping. My basic template is this:
Mon - OHP
Tue - Deadlift
Thr - Bench
Fri - Squat
I was planning on using your ramp, cluster, & hypotrophy model for the main lift on each day, is that a good idea?
Second, is it a good idea to alternate between the ramping reps through the week? So say for example, Mon I ramp to a 3 reps max and thr I ramp to a 1 rep max, since many of the same muscles are used in both OHP and bench.
Thanks CT,
Chris
[quote]usmccds423 wrote:
Hi CT,
I have a couple of questions about Ramping. My basic template is this:
Mon - OHP
Tue - Deadlift
Thr - Bench
Fri - Squat
I was planning on using your ramp, cluster, & hypotrophy model for the main lift on each day, is that a good idea?
Second, is it a good idea to alternate between the ramping reps through the week? So say for example, Mon I ramp to a 3 reps max and thr I ramp to a 1 rep max, since many of the same muscles are used in both OHP and bench.
Thanks CT,
Chris [/quote]
You can alternate the reps during the week, or keep the same during the week and change every week.
Option 1 example
Week 1
overhead: ramp to 1RM
squat: ramp to 3RM
Bench: ramp to 3RM
deadlift: ramp to 1RM
Week 2
overhead: ramp to 3RM
squat: ramp to 1RM
Bench: ramp to 1RM
deadlift: ramp to 3RM
Option 2
Week 1: ramp to 3RM
Week 2: ramp to 2RM
Week 3: Ramp to 1RM
Week 4: Ramp to 1RM but drop HDL work
[quote]Christian Thibaudeau wrote:
[quote]usmccds423 wrote:
Hi CT,
I have a couple of questions about Ramping. My basic template is this:
Mon - OHP
Tue - Deadlift
Thr - Bench
Fri - Squat
I was planning on using your ramp, cluster, & hypotrophy model for the main lift on each day, is that a good idea?
Second, is it a good idea to alternate between the ramping reps through the week? So say for example, Mon I ramp to a 3 reps max and thr I ramp to a 1 rep max, since many of the same muscles are used in both OHP and bench.
Thanks CT,
Chris [/quote]
You can alternate the reps during the week, or keep the same during the week and change every week.
Option 1 example
Week 1
overhead: ramp to 1RM
squat: ramp to 3RM
Bench: ramp to 3RM
deadlift: ramp to 1RM
Week 2
overhead: ramp to 3RM
squat: ramp to 1RM
Bench: ramp to 1RM
deadlift: ramp to 3RM
Option 2
Week 1: ramp to 3RM
Week 2: ramp to 2RM
Week 3: Ramp to 1RM
Week 4: Ramp to 1RM but drop HDL work[/quote]
If I go with option 1 should I forgo using a 2RM for any of the lifts?
[quote]usmccds423 wrote:
[quote]Christian Thibaudeau wrote:
[quote]usmccds423 wrote:
Hi CT,
I have a couple of questions about Ramping. My basic template is this:
Mon - OHP
Tue - Deadlift
Thr - Bench
Fri - Squat
I was planning on using your ramp, cluster, & hypotrophy model for the main lift on each day, is that a good idea?
Second, is it a good idea to alternate between the ramping reps through the week? So say for example, Mon I ramp to a 3 reps max and thr I ramp to a 1 rep max, since many of the same muscles are used in both OHP and bench.
Thanks CT,
Chris [/quote]
You can alternate the reps during the week, or keep the same during the week and change every week.
Option 1 example
Week 1
overhead: ramp to 1RM
squat: ramp to 3RM
Bench: ramp to 3RM
deadlift: ramp to 1RM
Week 2
overhead: ramp to 3RM
squat: ramp to 1RM
Bench: ramp to 1RM
deadlift: ramp to 3RM
Option 2
Week 1: ramp to 3RM
Week 2: ramp to 2RM
Week 3: Ramp to 1RM
Week 4: Ramp to 1RM but drop HDL work[/quote]
If I go with option 1 should I forgo using a 2RM for any of the lifts?
[/quote]
There is no need to with that scheme