Working Up to a Max Set of 3 Reps?

Discussion in 'Strength & Conditioning Discussion' started by theNuge, Apr 13, 2008.

  1. theNuge

    theNuge Brown Belt

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    I've done numerous Google-Fu searches and searches on this forum and I couldn't find any information on the following. I don't know the "proper" way to work up to a max set of 3 reps like the WSFSB tells you to do.

    Here's what I did for my last ME Upper Body day for the Bench Press:

    45x5x2
    65x3x2
    75x3
    95x3
    115x3
    135x3
    145x3
    155x3
    165x3
    175x3
    180x3 --> 5 lb PR but the third rep went up HARD
    185x3 --> FAILED

    Looking back on it now I realize that's definitely too much volume. Someone posted in my log to do the following:

    145x3x5
    175x3x3

    I don't know how I would then work in my max. Would I do it after the 3 sets of 175? In general, I need help in this area.

    On a side note, I FINALLY ordered Starting Strength and Practical Programming. I'm guessing those books will definitely give me some insight into this topic but until then... I suck!!!
     
  2. I know you're following WS4SB, so I'm not sure if this is right according to that program, but I would use less sets nd space the weight out a little bit more. For instance, say your estimated 1RM is 205, you can do:

    45x5
    95x5
    135x3
    155x3
    185x2
    205x1

    For me on max days, I like to have a couple sets before so I know I'm warm, but so I know I'm not tired or fatigued. You did 14 sets and if you then wanted to max, I'd imagine you being pretty tired. But, I'm not sure how/if this would fit into your program.
     
  3. theNuge

    theNuge Brown Belt

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    90% of your 1RM?
     
  4. theNuge

    theNuge Brown Belt

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    So, here's what I'm thinking of doing with my deadlift today:

    - Warmup
    135x5x2
    155x3x2
    - Work Sets (Old PR is 235 but I had some left in tank)
    185x5
    205x3
    225x3
    Try 255x3
    If I fail 255x3 then try 245x3

    Thoughts? God, I don't know why I keep waffling on this. I feel so stupid.
     
  5. ChaseT.

    ChaseT. Banned Banned

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    From Joe DeFranco's Q&A:

    How I might do it:

    45x10
    65x5
    85x5
    105x3
    125x3
    145x3
    165x3
    185x3
    175x3x2
     
  6. Merrill

    Merrill Purple Belt

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    originally posted by Joe DeFranco
     
  7. theNuge

    theNuge Brown Belt

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    Well, my Google-Fu blows...
     
  8. takeahnase

    takeahnase watching the swarm

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    What I did on WS4SB was one week with a couple of sets, say 2-4, over 90% but under 100%. The next week I went for a new max. But I didn't gain a lot of strength training this way...
     
  9. TheCuttlefish

    TheCuttlefish Un************ *******

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    I alternate weeks

    Week 1
    Build up to set of 3 at 195
    eg
    135
    150
    165
    180
    195

    Week 2
    6 sets of 3 at weight 195

    I've put 2.5 lbs a week on my bench for about 2 months like this I'm not sure if it's the best way but it strikes a balance between volume and power I think.
     
  10. the_harbinger

    the_harbinger Orange Belt

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    Joe Defranco recommend ATLEAST 5 sets. If you want to more or the weight you're going to attempt is 'heavy', by all means do more. Whatever works for you.
     
  11. ThinkGreen

    ThinkGreen Der √úbermensch

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    I think you should do something like 3x5 @ 135, then 3x3 @ 165
     
  12. LonG4WaR

    LonG4WaR White Belt

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    Ah so essentially it's just doing pyramid training until 3 reps is your max. I understand.
     

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