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Periodisation for building up to 1RM attempts for 5 lifts

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  1. #1
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    Periodisation for building up to 1RM attempts for 5 lifts

    1RM and powerlifting is not my forte. I have decided to work towards 1RM lifts on squat, deadlift, weighted chinup, military BB press, and bench. Aiming for 2xbw on dead, 1.5 on squat, 1.2 on bench, 0.8 on military, and 1.5 on chinup. (if these are off let me know, very limited strength/experience in pressing overhead, doing 0.5bw for 8reps 2sets at the first hit out)

    can do 1 or more on dead, probably 1 on bench, 1.15 with reps on squat, 1.25 on w/g chin for an idea of where im at.

    I do not plan to compete, I am not big, but I want this strength and it will be a good learning experience.

    Can i periodize my training so that I am attempting all 1RMs in the same week, or would this place an excessive load/stress on CNS or anything else?

    I still plan to train in the 8-15 rep range while working down to the 1RM, by training heavy at the start of the week, and lighter at the end of the week to maintain that side of things. Was planning on either a basic linear setup or a staggered drop - 75kg x 6 - 80kg x 4 - 82.5kg 3 - 77.5kg x 6 - 82.5kg x 4 - 85kg x 3 or something like that.

    What sort of timeframe should i arrange this program in? I dont want to be building up to this for 6 months, it is not my primary training focus (hypertrophy).

    Any guidelines or recommendations appreciated.

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    Try a westside program. It has been proven time and time again to increase the big 3 lifts (bench, squat, deads). However I would never go to a 1rm on military presses. It just isnt a safe thing to do.

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    Like DD said, check out westside training. The westside template has two days per week of max effort (1 RMs) and two days for dynamic effort(speed). You could substitute higher reps on the dynamic day if you wanted do. Check the journal section and look for the journals of Double D, Seanp156, and mine to name a few.

    And it is possible to try 1RMs in squat, bench, and deadlift in the same week. I don't try 1RM on the other two exercises you mention.

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    Well Trips 1rm on chins wouldnt be to big of a problem, just seems like a waste of time to me. You would get much more out of a heavy ass set of DB rows!

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    Quote Originally Posted by Double D View Post
    Try a westside program. It has been proven time and time again to increase the big 3 lifts (bench, squat, deads). However I would never go to a 1rm on military presses. It just isnt a safe thing to do.
    I've been doing it for a couple sessions. If you control your form, and work up to a heavy weight it is safe. Just stop as soon as your form dies and you won't have to worry about leaning back and injuring the spine.
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    Still the positives vs. the negative outcomes just dont add up. I wouldnt risk it.

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    thanks for the safety call on the military press.

    Rowing is always an integral part of my programs, but I just have a thing for chinups, and this is part of my work towards a 1arm chinup.

    I'll have a look at the westside programs, thanks guys.

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    All this strikes a chord with me also.

    I wanna mix powerlifting w/ size gains. Not sure about ratios. Periodization looks fine... doesn't seem entirely the best route. I like the "thickness" powerlifters have.

    I keep hearing about this "westside" thing.
    "Wait 'till you see special photos of my old man butt in April!"

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    An all-out military press is dangerous.

    I'm old. I feel the danger. I cheat the first press w/ my legs for a 2-4, then carefully press the rest.

    You can feel the danger, even more than a squat or DL.
    "Wait 'till you see special photos of my old man butt in April!"

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    Quote Originally Posted by Spud View Post
    I've been doing it for a couple sessions. If you control your form, and work up to a heavy weight it is safe. Just stop as soon as your form dies and you won't have to worry about leaning back and injuring the spine.
    Who(m) stops when the form dies... if they are 2 ounces from another press?
    "Wait 'till you see special photos of my old man butt in April!"

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    never heard of westside...can someone post a workout template for it?

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    I wouldn't go for all 5 1RMs in the same week. You could do it, but I would just focus on a couple within a single microcycle.

    Also, I kind of disagree with overhead pressing for a 1RM. I don't see why not.
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    Quote Originally Posted by CowPimp View Post
    I wouldn't go for all 5 1RMs in the same week. You could do it, but I would just focus on a couple within a single microcycle.

    Also, I kind of disagree with overhead pressing for a 1RM. I don't see why not.
    you have done 1RM attempts with good mornings too....not everyone is hardcore like you!!
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    No gym for home, work out floor with 30, but is it for 20 like 30 lb when you no lift it to be for men, for 30 lbs instead? or half is 10 for 20 pounds?
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    Quote Originally Posted by PWGriffin View Post
    you have done 1RM attempts with good mornings too....not everyone is hardcore like you!!
    I'll admit the potential for injury or something going wrong with high intensity good mornings is greater. However, I don't necessarily think the chance of injury on an overhead press is necessarily any greater than with a bench press.
    The only time it's bad to feel the burn is when you're peeing...

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    Quote Originally Posted by JimSnow View Post
    Who(m) stops when the form dies... if they are 2 ounces from another press?
    Anyone with common sense.
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