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Importance of 70%
Posted: Mon Jan 17, 2022 3:26 pm
by H.C.
Contrasting the thread on 90%
viewtopic.php?f=3&t=1420, do anybody feel they need to do 70% regularly, at least at the beginning of every block?
Example, Op i/a scheduling but using 70-70-75-75-80-80-85-85 or 70-70-80-80-75-75-85-85, instead of starting at 75%.
Before somebody asks what is the goal, it is to start light. Somewhat like using a TM in Ageless Athlete (80% x 75% = 60%), but using straight percentages is easier for my brain. Could start with an even lower percentage, like 65-65-70-70-75-75-80-80 etc.
Re: Importance of 70%
Posted: Mon Jan 17, 2022 3:30 pm
by Barkadion
Why don’t go lower on your TM instead?
Re: Importance of 70%
Posted: Mon Jan 17, 2022 4:56 pm
by TBPenguin
Most people doing O I/A are using a TM. So the first 3 workouts are at 67.5%, unless they use a lower TM.
I have not experienced any reason to start O I/A with anything lower than than 75% (with TM). When running Zulu I/A the 70% (with TM) was a handy deload.
Re: Importance of 70%
Posted: Tue Jan 18, 2022 12:50 am
by H.C.
Barkadion wrote: ↑Mon Jan 17, 2022 3:30 pm
Why don’t go lower on your TM instead?
Because 60% is simpler than 80% x 75%. And i'd know that an actual 60% i can do tens of reps max whereas i don't know how many reps max i can do at 80% x 75%.
Refer to this programming:
https://www.t-nation.com/training/the-s ... t-program/
Week 1: 5 x 5 x 70% (5 sets of 5 reps at 70% of 1RM)
Week 2: 5 x 3 x 75%
Week 3: 5 x 1 x 80%
Week 4: No deadlifting, but feel free to do accessory movements like good mornings, weighted back raises, reverse hypers, or pull-throughs in the 10+ rep range.
Week 5: 5 x 5 x 75%
Week 6: 5 x 3 x 80%
Week 7: 5 x 1 x 85%
Week 8: No deadlifting, but do accessory movements.
Week 9: 4 x 5 x 80%
Week 10: 4 x 3 x 85%
Week 11: 4 x 1 x 90%
Week 12: No deadlifting, but feel free to do accessory movements.
Week 13: 3 x 5 x 85%
Week 14: 3 x 3 x 90%
Week 15: 3 x 1 x 95%
Week 16: No deadlifting and no lower back work at all.
Week 17: Retest your max or compete in a powerlifting meet.
Re: Importance of 70%
Posted: Tue Jan 18, 2022 12:50 am
by H.C.
TBPenguin wrote: ↑Mon Jan 17, 2022 4:56 pm
Most people doing O I/A are using a TM. So the first 3 workouts are at 67.5%, unless they use a lower TM.
I have not experienced any reason to start O I/A with anything lower than than 75% (with TM). When running Zulu I/A the 70% (with TM) was a handy deload.
Makes sense. Thanks.
