leaving reps in the tank

barleycorn428 · Post by **barleycorn428** » Fri Jan 09, 2009 5:59 pm

I know that when you do a routine like a 4/6 it should be an 8 rep max but as you go along and start adding weights as the weeks go on sooner or later your 4/6 will become a 6 rep max or even less so you wind up working to failure or am I doing it wrong(which would only go along with mistakes for the last 30 years)

RK19 · Post by **RK19** » Fri Jan 09, 2009 6:08 pm

hopefully as the weeks progress your strength will increase thus raising your rep max! say your 6 rep max is 80 kg for any given exercise,you do your 6 maximum reps and cant do any more, then the following week you squeeze out 1 more- youve just raised your rep max!

barleycorn428 · Post by **barleycorn428** » Fri Jan 09, 2009 6:16 pm

but then I'm not leaving any reps in the tank

swanso5 · Post by **swanso5** » Fri Jan 09, 2009 8:06 pm

strength should increase each week yes...

it should look something like this:

week 1 do 4 x 6 with 8rm...8rm is 50kgs leaving 2 reps in the tank...your 6rm would be about 52.5kgs
week 2 do 4 x 6 w/ a wt increase so maybe 52.5kgs leaving 1 rep in the tank so you're now doing 3 sets of 6 with your old max or thereabouts
week 3 do 4 x 6 w/ another wt increase so 55kgs going all out to near failure or failure
week 4 - deload to allow for adaption

week 5 - at this point you shouyld now have a new 6rm (55kgs maybe) so now your 8 rep wt will be 52.5 so you've started with 2.5kgs more then last time

make sense??

it won't work out pefectly all the time, depends on what you increase the wt by

barleycorn428 · Post by **barleycorn428** » Fri Jan 09, 2009 8:17 pm

except for the deloading that's exactly what's been happenening.I was thinking of going to a heavy week/light week where light week would just be 80% of heavy week.I think I've just been lifting heavy for too long.....the volume has really increrased

swanso5 · Post by **swanso5** » Fri Jan 09, 2009 8:26 pm

volume or intensity??

if you aren't deloading every 4 weeks you should be

search "eric cressey deloading"in google

barleycorn428 · Post by **barleycorn428** » Fri Jan 09, 2009 8:40 pm

Not sure if it's volume or intensity but using a the same rep/set range total weight has gone from say 6000lbs to 10,000lbs per workout

swanso5 · Post by **swanso5** » Fri Jan 09, 2009 8:48 pm

intensity then...the more int you use the moire deloading you'll need and probably a little less vol too

post program maybe

barleycorn428 · Post by **barleycorn428** » Fri Jan 09, 2009 8:54 pm

today's wrkout

front squat 6x3 200lbs
bb row 5x5 140lbs
inc bb bench 5x5 155lbs
pull ups 2/2/2
step ups 16/2 40lb db's
face pulls 3x18 30lbs

swanso5 · Post by **swanso5** » Sat Jan 10, 2009 4:06 am

you're number's aren't gonna win any powerlifting titles, you still should be able to increase wt for the big lifts (deads, squats etc) reguarly