I have always heard chiropractors are full of it but since I have been going to him I haven’t vomited in 3 weeks so maybe he’s right.[/quote]
Ha, I’d say it worked then. Nice.
Sucks to hear, man. But at least it sounds like you’re getting it somewhat under control. Good luck with it.
[quote]For my bench press I do 4 warm up sets. First just the bar, second with 25’s on either side, 3rd with 35’s on either side, then 4th with 45’s on either side.
Then I do 3 work sets. A set of 7, a set of 5, and a set of 3. All are max effort sets, however the last set is sometimes until failure. My last session the first set was 185, second was 190, third was 195.[/quote]
What kind of reps are you doing for warm-ups? I’m not a fan of much-higher-than-usual reps since, if you’re done a general warm-up before touching the weights, you should only need enough reps of a new exercise to get a good feel/groove going, unless you have a particular injury that calls for a more detailed and movement-specific warm-up.
Okay, so understand that different coaches have different takes on this, but you want my opinion, here goes… ::cracks knuckles::
When I write a program and recommend a rep range, I literally mean for all work sets to be within that range. So if I write 4x4-6, I’m expecting you to sort of “autoregulate” and use whatever weight you can handle for at least 4 good reps and no more than 6. Preferably without hitting muscular failure or grinding/barely getting any of those reps. The last set of an exercise is usually the only exception, where I can see it being fine to grind the last rep and end that lift on a high note, though I’d still avoid hitting failure or failing mid-rep.
Every rep should have solid form and feel solid. That’s probably, but not necessarily, going to mean you’ll adjust the weight used each set based on how you just performed and how you’re feeling.
As an example, here’s how I’ve been working my dumbbell shoulder press. My plan calls for 4x2-4.
3 Sessions Ago
60x4 -Every rep felt smooth, I could’ve squeezed out one more good rep before form got ugly, so I bumped up the weight.
65x3 - Felt good and solid. Stayed in the target rep range, so kept the weight.
65x2 - Glad I got at least two and hit my “minimum”, but it shouldn’t have been this hard. I made sure to rest a little bit longer, then attacked it again.
65x3 - Suck it, 65’ers.
2 Sessions Ago
65x3 - Based on the last workout’s last set, I should be good for 3, but a 4th would be gravy.
65x3 - Felt fine, still in target range. Continue.
65x3 - Same as last set. Felt good, carry on.
65x2 +1 push press - First rep felt good, second hit me hard for some reason. I got dumb and greedy and intentionally “cheated” an extra rep with leg drive.
Most Recent Session
65x4 - Mildly pissed about last session’s last set. Want to make a statement to myself, and I did. Yay me.
65x3 - Hit the top end of my rep range last set, but I don’t feel confident at this weight and know 70 would be a big struggle. Kept weight the same.
65x3 - Reps felt smooth. Maintain.
65x3 - End of a good session. I’ll likely go for 70 on the second or third set of the next workout, depending on how I feel.
What you need to realize, and I was just telling this to another guy with regard to rep speed, is that everything in a program is connected. When you’re designing your own training plan, first you figure out the exact goal, that will tell you generally what rep range will be most effective. Once you know the reps you’re using, that will tell you roughly how many sets/what volume you’ll need to get towards your training goal.
When you know the volume, you’ll be able to figure out what exercises will be most effective. As far as what weights to use, again, that’s adjusted on a set-to-set basis using whatever keeps you within the target rep range. It requires a lot of self-evaluation and thinking on the fly, but I find it to be ultimately the most effective way of progressing. This is partially what Thibaudeau talked about here:
Was that one big ramble that missed the point, or did it make any sense?