Last edited by Adam Franklin; 10-09-2017 at 03:54 PM.
I agree with Adam. The max calculators really don't work for me, I'm better at heavier singles than I am at reps.
I absolutely think it's possible and realistic--my 500 pull was when I had a 440x4, and I almost certainly had another 20-30 lbs in me.
But one thing you'll have to keep in mind--and something I didn't really appreciate until I started doing it--is that singles are a different animal from rep work...you can't just do reps, then suddenly decide one day to do a max effort single and expect it to be decent...if all you're doing is rep work, your single probably won't be substantially higher than your reps at first. So you'll have to plan doubles and singles into your training as you approach the meet to train your neurological system to handle the task. This will require some type of intermediate program with periodization, which I wouldn't worry about until you've exhausted your LP gains, which seem to be going really nicely right now.
Good luck, hoss...I'm rooting for you!
This.
I'm 7 weeks into the bridge and just started doing singles last week and triples this week for the first. My Deadlift single @8 was 405 while my best 5@8 is somewhere around 365. Press is even closer, I'm assuming because form plays more of a crucial role: 165x1@8 vs 145x5@8. Granted I could've just fucked all of my calculations up, not pushed myself, etc. But I imagine that even if corrected for that, it wouldn't have shot up my deadlift to 455, 465, or 475, and likewise for the press. Handling circa maximum weights is a different animal indeed.
Look into Dr squats "Fred Hatfield" 80 day peaking cycle. If anything will prepare you for your short term goals in that time period, that will. It's a alot of work, it's not regulara y you will not be happy with me in about 4 weeks if you dive into it, but if you do it right you will get a big pr on your deadlifts, maybe. A little one in the squats and you won't get weaker on bench.
It will also teach you what a load and taper feels like and why you don't do it all year long.
It is also best if you have very realistic recent 1 rm to base the training on.
The singles by the end of the year are likely achievable, but may require more of a peaking program which would interfere somewhat with your overall medium term progress. If I was trying to hit a single PR by a deadline but did not want to completely reset my training I would add singles to my training sessions, starting with something 10 lbs heavier than my working weight.
As far as the deadlift time between reps, I think you will progress better if you exhale fully after the rep, take a deep breath, set your back and pull. Standing around bent over holding the bar is wasting energy. Letting go and standing up between reps is breaking the set into 5 singles with short rest, which is still good but is different from a set of 5.
I hook my last set or two of warm-ups and reverse grip on my work set. Doing it this way I only pause long enough to take a breath and set my back between reps. If your thumbs are becoming a problem, you could always try that strategy. I'm at a 500 1rm right now, and I have to say I was more excited when I got 495. Slapping on that 5th wheel was a good feeling.
Good luck with your goal. You're heavier and taller than me, so you might pull it off. I found that I slowed down around 475 and had to get more patient in my programming.
You might be right on this one. I mostly try to give my thumbs some room to breathe. I shook a bit on rep 4 with my 430lbs pull last week. I wonder if it's coz my thumbs are getting so flattened that my body doesn't want to lift the damn weight. I tried to strap the last rep but it didn't work.
Interesting. When I do 450lbs for 3 or so, I could in theory try 500lb.Best of luck to you! I'll add that the first time I pulled 500lb, my 5RM was right around 400lb.
My squat MOnday was 350lbs for 5RM then backoff sets. Wonder if 405lbs is not that far off actually.
Feels like me. I get so gassed it's ridiculous. Now you guys are making me think about when to attempt a 500lbs pull.I agree with Adam. The max calculators really don't work for me, I'm better at heavier singles than I am at reps.
So my previous comment is moot. Given my gains right now and progress, would it make sense to do a top double of let's say 450lbs, then back off set at 405lbs, then another back off set at 375lbs or so? My 500lbs goal is for when i'm at the end of my LP gains, but if I need some max effort work in there to make the body ready for it then i'll have to program it in right now.I absolutely think it's possible and realistic--my 500 pull was when I had a 440x4, and I almost certainly had another 20-30 lbs in me.
But one thing you'll have to keep in mind--and something I didn't really appreciate until I started doing it--is that singles are a different animal from rep work...you can't just do reps, then suddenly decide one day to do a max effort single and expect it to be decent...if all you're doing is rep work, your single probably won't be substantially higher than your reps at first. So you'll have to plan doubles and singles into your training as you approach the meet to train your neurological system to handle the task. This will require some type of intermediate program with periodization, which I wouldn't worry about until you've exhausted your LP gains, which seem to be going really nicely right now.
Good luck, hoss...I'm rooting for you!
Would it make sense to do this instead:The singles by the end of the year are likely achievable, but may require more of a peaking program which would interfere somewhat with your overall medium term progress. If I was trying to hit a single PR by a deadline but did not want to completely reset my training I would add singles to my training sessions, starting with something 10 lbs heavier than my working weight.
As far as the deadlift time between reps, I think you will progress better if you exhale fully after the rep, take a deep breath, set your back and pull. Standing around bent over holding the bar is wasting energy. Letting go and standing up between reps is breaking the set into 5 singles with short rest, which is still good but is different from a set of 5.
Right now I do 435lbs x 5; 390lbs x 5. Then when that stalls, doa top set of 3 or 4, then two back off sets at -10%.
Switch to a top single/double of let's say 445lbs, then two back off sets?
Thanks for all the comments so far! I'm rethinking my programming yet again.