Periodisation for building up to 1RM attempts for 5 lifts

slip · 12-17-2006, 05:07 AM

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.

Double D · 12-17-2006, 07:25 AM

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.

Triple Threat · 12-17-2006, 07:38 AM

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.

Double D · 12-17-2006, 08:24 AM

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!

Spud · 12-17-2006, 10:51 AM

Quote:

Originally Posted by Double D

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.

Double D · 12-17-2006, 10:52 AM

Still the positives vs. the negative outcomes just dont add up. I wouldnt risk it.

slip · 12-17-2006, 02:57 PM

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.

JimSnow · 12-17-2006, 03:30 PM

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.

JimSnow · 12-17-2006, 03:37 PM

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.

JimSnow · 12-17-2006, 03:40 PM

Quote:

Originally Posted by Spud

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?

dumbdumbdinkel3 · 12-17-2006, 04:12 PM

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

**CowPimp** · 12-17-2006, 05:14 PM

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.

PWGriffin · 12-17-2006, 06:49 PM

Quote:

Originally Posted by CowPimp

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!!

**CowPimp** · 12-17-2006, 08:25 PM

Quote:

Originally Posted by PWGriffin

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.

Spud · 12-18-2006, 12:00 AM

Quote:

Originally Posted by JimSnow

Who(m) stops when the form dies... if they are 2 ounces from another press?

Anyone with common sense.

12-17-2006, 05:07 AM	#1
slip Registered User Join Date: Jan 2006 Posts: 346	Periodisation for building up to 1RM attempts for 5 lifts BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com 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.
slip Registered User Join Date: Jan 2006 Posts: 346

12-17-2006, 07:25 AM	#2
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	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.
	www.crossfit.com

12-17-2006, 08:24 AM	#4
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	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!
	www.crossfit.com

12-17-2006, 10:52 AM	#6
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	Still the positives vs. the negative outcomes just dont add up. I wouldnt risk it.
	www.crossfit.com

12-17-2006, 02:57 PM	#7
slip Registered User Join Date: Jan 2006 Posts: 346	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.
slip Registered User Join Date: Jan 2006 Posts: 346

12-17-2006, 07:38 AM	#3
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,297 Photos: 4	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.

12-17-2006, 03:30 PM	#8
JimSnow Registered User Join Date: Sep 2006 Location: NC, USA Posts: 625 Photos: 2	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!"

12-17-2006, 03:37 PM	#9
JimSnow Registered User Join Date: Sep 2006 Location: NC, USA Posts: 625 Photos: 2	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!"

12-17-2006, 04:12 PM	#11
dumbdumbdinkel3 Registered User Join Date: Mar 2006 Posts: 95	never heard of westside...can someone post a workout template for it?

12-17-2006, 05:14 PM	#12
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	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.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

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