Strength Block

[Paul69]

Some people promote using singles over 90 percent and then finishing up a training session with "accessory work" for certain muscle groups with Higher reps. So for a primary lift the coach would have you work up to a training day max single and then have you complete a certain amount of singles over 90-percent. One example I've seen has you performing a 4 week block where the main exercise is waved like

Week 1: 8 singles over 90%
Week 2: 6 singles over 90%
Week 3: 10 singles over 90%
Week 4: 2 singles over 90%

So you'd work up to a max for the day, and then that lift and any others that are at least 90 percent of it would count towards the total of singles for the day.

What is your take on such an approach,....

[Mark Rippetoe]

Sounds like it would work nicely.

[Paul69]

Coach,
is better A1) or A2)???

Block A1)Week 1: 8 singles over 90%
Week 2: 6 singles over 90%
Week 3: 10 singles over 90%
Week 4: 2 singles over 90%
Week5)Test last week-with 90%1RM+96+102-1rm..etc.....Stop when you fail on a single.


So you'd work up to a max for the day, and then that lift and any others that are at least 90 percent of it would count towards the total of singles for the day.



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The following are some 90 percent training examples?

90 Percent for Strength. In week 6, you will shoot for a new 1RM. Use your new 1RM for the next 6 week cycle of 90 percent training. Rest 3-5 minutes between singles.

Block A2))Week 1. 10 singles @ 90%

Week 2. 8 singles @ 90%

Week 3. 6 singles @ 90%

Week 4. 10 singles @ 90%

Week 5. 6 singles @ 90%

Week 6.Perform the following singles? 90%, 95%, 100%, 102.5%, 105%, 107.5%, 110%, etc. Stop when you fail on a single.

[Mark Rippetoe]

It depends.