Squaggleboggin

I absolutely love to lift heavy. I can't think of anything I like to do more. However, I've read from good sources on this forum that lifting at 90%+ of your 1RM all the time is not good for the CNS. Because of this, I broke my routine into a speed and power week, the speed week I lift at about 50-60% of my max; the power week about 90-95% of my max. Is there anything I can do so I can lift heavy all the time or more often? Could I lift at 80% of my max all the time and still increase my max (my goals are strength ones and are listed in my signature)? I just get too bored on speed weeks and today I didn't even want to finish my workout. My current routine is [sets_x_reps (weight)].

Day One (Pwr): Deadlifts 2x3 (155), 3x2 (285); Spider Curls 2x3 (55), 3x2 (80); Military Presses 2x3 (40), 3x2 (60)

Day Two: Off

Day Three (Pwr): Dumbbell Presses 2x3 (80), 3x2 (120); Flies 2x3 (20), 3x2 (30); Arnold Presses 2x3 (40), 3x2 (60); Sit Ups 3x5 (35)

Day Four: Off

Day Five (Pwr): Squats 2x3 (135), 3x2 (235); Stiff-Legged Deadlifts 2x3 (115), 3x2 (185); Sit Ups 3x5 (45)

Day Six: Off

Day Seven: Off

Day Eight (Sp): Deadlifts 2x3 (115), 8x2 (155); Spider Curls 2x3 (45), 8x2 (60); Military Presses 2x3 (30), 8x2 (40)

Day Nine: Off

Day Ten (Sp): Dumbbell Presses 2x3 (40), 8x2 (60); Flies 2x3 (10), 8x2 (20); Arnold Presses 2x3 (30), 8x2 (40); Sit Ups 3x8 (15)

Day Eleven: Off

Day Twelve (Sp): Squats 2x3 (105), 8x2 (135); Stiff-Legged Deadlifts 2x3 (75), 8x2 (115); Sit Ups 3x8 (15)

Day Thirteen: Off

Day Fourteen: Off

Please let me know how I can lift heavy as much as possible to increase my maxes, and whether I should adjust anything (I'm basically attempting to powerlift). All help is appreciated.

Push yourself. Enjoy yourself. Be yourself.
Knowledge is power. Obsessed with functional strength. Journal

Mudge

Yes, use the conjugate method - change your movements.

i.e. bench press one week, dumbell presses another week. What I am going to try is on my shirt day regular flat benching, and incline/decline on my raw day which are both in the same week.

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When I let go of what I am, I become what I might be. Lao-Tzu
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Squaggleboggin

So as long as the movement is different - no matter how similar - one can train at 90% or above all the time?

For example: squat and full squat; deadlift and SLDL; bench and DB bench; flies and dips.

Push yourself. Enjoy yourself. Be yourself.
Knowledge is power. Obsessed with functional strength. Journal

Squaggleboggin

Also, I read in your signature, Mudge, that if you lift 90%+ for more than three weeks, adverse effects start. Could you lift heavy for three weeks then take a week off, etc. and cycle that way and still make gains, or would that not work in theory?

Push yourself. Enjoy yourself. Be yourself.
Knowledge is power. Obsessed with functional strength. Journal

Mudge

I dont think that everyone is the same, but the information comes from Dr. Zatiorsky. So you can try 90% and then taking a week off if you like, or you can try changing the movements. The idea is not neccessarily that it is "not good" for the CNS, its simply that the body is trying to protect itself by killing your strength levels. So this is what we call overtaxation of the CNS, the body just simply is protesting what you are doing.

So basically you will want to stay 5/6 reps or above to avoid this, but even training like that I'd suggest mixing things up occasionally, because I notice that my body will "protest" after a few weeks lifting like that which would not be quite 90%.

Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin
When I let go of what I am, I become what I might be. Lao-Tzu
I don't know any sources so don't ask - thanks

Squaggleboggin

So sets of doubles wouldn't be the best idea for strength? I thought low reps and high weight would do the trick. Unless you just mean to do 5-6+ reps to avoid the overtaxation in the first place.

Push yourself. Enjoy yourself. Be yourself.
Knowledge is power. Obsessed with functional strength. Journal

LAM

you should look into the basic periodization principles. all of your questions will be answered

Dumbest statement made in the Anabolic Zone for Nov

TBD

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What you talking about Willis ?

Mudge

That is along the lines of what I mean. Mix up the routine by movement, or rep scheme etc

Sometimes my weights slide just by way of wrist pains or things of that nature.

Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin
When I let go of what I am, I become what I might be. Lao-Tzu
I don't know any sources so don't ask - thanks

MillerMan

or flip the order of which you do things around, I often do the same things for about 3-4 weeks but everyweek I start with something different and end with something different.

Squaggleboggin

I think I'll try the 90%+ thing for a few weeks and see how it goes. Thanks for the help.

For the next few weeks with progressively heavier weight as needed:

Day One: Deadlifts 2x3 (155), 3x2 (290); Spider Curls 2x3 (55), 3x2 (85); Military Presses 2x3 (40), 3x2 (60)

Day Two: Off

Day Three: Dumbbell Presses 2x3 (80), 3x2 (130); Flies 2x3 (20), 3x2 (40); Arnold Presses 2x3 (40), 3x2 (60); Sit Ups 3x5 (45)

Day Four: Off

Day Five: Squats 2x3 (135), 3x2 (240); Stiff-Legged Deadlifts 2x3 (115), 3x2 (190); Sit Ups 3x5 (45)

Day Six: Off

Day Seven: Off

Push yourself. Enjoy yourself. Be yourself.
Knowledge is power. Obsessed with functional strength. Journal

Yanick

if you want to get stronger you need to switch your mentality from working bodyparts to working movements. you have more volume for your shoulders and chest than your quads/hamstrings...also lose the flies and shit, and start doing CGBP, benching is all about the tri's. working abs is good, but don't forget your posterior core musculature. i would also not overhead press 2x/week, but if you are set on doing it work a different capacity on your heavy benching day, like 2-3 sets of 8-12 reps instead of going heavy. last note i would make is your workout should progress from the most complicated/heaviest/demanding movements to the easier ones, so OH press before flies and spider curls after OH presses and so on.

oh yeah you also don't need to be doing 90+% of 1RM on all movements. you should be working circa maximal with 1 or 2 main lifts and the rest should be accessory work which should be worked with varying intensities, rep ranges, RI's etc.

"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

TJ Cline

That workout you posted needs alot of changes...Too many to list. Jump on a powerlifting chat room. www.powermagonline.com
Go to the monster muscle forum. Allot of competitive power lifters here. They are very helpful and nice people. Post you're workout that you have listed here, They will set you straight.

gr81

like Lam and mudge mentioned, you should start reading about westside barbell/conjugated method. it covers exactly what you are describing in great scientific detail. Their entire philosophy is based on training at above 90% each week while strusturing dynamic wo's. read up. also yanick is dead on about accessory/ supplemental movements and rep ranges

Testosterone Site/Elite Fitness-Dave Tate/West Side Barbell/Berardi Nutrition & Sports Performance/Steroid Laws- Rick Collins/John Defendis Intensity or Insanity articles/Save the Supersonics

Squaggleboggin

Thank you for pointing me in the right direction. I think I screwed up my whole routine the last time I 'revised' it. I went to that forum and it seems promising, and powerlifting is something I've always wanted to do but thought I'd need to be stronger to even join. I suppose that's the whole point of joining in the first place but I still don't like doing things in which I don't excel compared with others. Thanks again.

Push yourself. Enjoy yourself. Be yourself.
Knowledge is power. Obsessed with functional strength. Journal