I’d like some advice regarding which max I should ramp to at this point, and how I should rotate from here on out.
For about 3 weeks, I was ramping to a 3RM, which I then rotated to a 2RM for two weeks, and now I am just about to finish a week of ramping to a 1RM. My first instinct is to go back to a 3RM and start again, ramping to a 1RM once every 6 weeks or so. Yet, I realize that I am working with the kinds of weight that will make real strength gains during that 1RM week.
Here is my reasoning, as well as how each workout looks like: Note that each number indicates the layer method used for that workout; when I “ramp to 3RM,” that template is used for every lift, and for that specific week. I only ramp once per session, which is followed by a density layer.
1.Ramp to 3RM (~90% of 1RM)
Density layer @80% of ramp; 30 reps as quick as possible (~70% of 1RM)
2.Ramp to 2RM (~95-98% of 1RM)
Density layer @80% of ramp; 30 reps as quick as possible (~75% of 1RM)
3.Ramp to 1RM (100% of 1RM)
Density layer: 20 reps @85%; 10 reps @80%, each timed (very similar to both templates above) Note that here I am working with true 85 and 80% of 1RM.
Going off of CT’s "know your percentages: article, only on my 1RM ramp workouts am I truly working in the 80% range for an extended period of time. I have been making steady gains during the other ramp sessions, and worked up to new 1RM’s on every one of my lifts, so I like rotating between 3,2, and 1 RM ramping.
My main question, as alluded to earlier, is if I should continue ramping to 1RM for another week BEFORE rotating back to a 3RM, or if I should just go ahead and begin the rotation again once this week is over, in which case I’d have ramped to a 1RM, as well as worked within the 80% range, for one week out of the past 5-6. Any thoughts would be greatly appreciated. I hope I made sense; if I had more time I would have been able to be more succinct. Sorry for any inconvenience.