This is basically for anyone. I have been training now for about 6-8 weeks on the outline that Mike gave me. It is a 4 day split, since I work 4 on 4 off. I train 4 days back to back, and do not have a clue on how I should actually train for percentages. I have been basically going up to 90+% everyday on excercises. I try to set pr's everytime i train but I know this is going to lead to over training, and i am going to plateau hard. What %'s do most of you use and why? Any suggestions would be greatly appreciated. I am very uneducated about training cycles and everything. Thanks. Jordan Linteris
__________________
The way to Jordan's heart, is through his left ventricle.
I personally like to do most of my lifts in the 75-85% area. I will try to keep almost all my heavy lifts in the 75% - 85% range for 3 or 4 weeks focusing on getting a lot of volume in and then I will still keep most of my lifts in that range and I will start mixing in some 90%+ lifts for 3 or 4 weeks. Then I will back off for a week and test my maxes and start over with new numbers. It seems like I can make better progress for a longer period of time when I am in that area. For me once I get to that point of near failure on my lifts I stall out and stop making progress. I should add that I can go to failure on sets above 3 reps without it affecting me as much. Also if at any point during the training phase my first set feels like my fifth set with 80% I will knock up my bench numbers 5 lbs and my squat/dead 10lbs. So basically if my 5th set of doubles or triples If I feel I have two more reps in me with perfect form I bump the weight up. This is just how I do things. I'm sure other people have their own ways of doing it... Hope this helps
k thanks man. I will do some max efforts, or close to it, and start with 80% of the lifts and go from there. If anyone else has an suggestions, feel free to add them. They would be greatly appreciated.
__________________
The way to Jordan's heart, is through his left ventricle.
You should use all different kinds of percents and all different kinds of rep schemes. An understanding of what percents, efforts, and rep ranges do what in conjunction with an understanding of what you're trying to accomplish (in great detail) at a particular stage of training will answer all your questions on this. It's a very long process, but at least now you know where to start looking.
But to tide you over while you seek your answer, here's a supplement.... For your main lifts, pick a 10% range between 70 and 100%. This would be like 70-80%, 75-85%, 85-90%, and so on.
For your assistance exercises (the higher rep, supplemental exercises) pick REPS between 5 and 10 (occasionally 4). Let the percents take care of themselves.
Here's where it gets difficult to explain in writing.... If you're in a volume phase, stick more to 70-80% and 75-85%, occasionally 80-90%. If you're in an intensity block, the intensities will be mostly 75-85% and 80-90%, occasionally in the 85-95% and higher.
You don't need to take maxes! Use the RPE chart that's in the manual! It makes it so you can track your improvements, customize and fine tune weight selection, and adjust to outside circumstances WITHOUT taking maxes (which are taxing your body when you could be training, they can be inaccurate, and they change). If you need more info on this, read the manual.
Hey Mike, I'm Mike Hill and I lift with Hedlesky on occasion. How do I get my hands on your RTS manual. I promise I won't let Hedlesky see it until after Jr. nats(HaHa). I am currently training raw. Will this type of training work with raw lifting?? Thanks- Mike
It will definately work with raw training. In fact, raw training is much simpler, so it would probably work better.
How do you get it.... Good question. I'm in the editing stages right now and I would like to release it soon, so I will definately let you know when I do.
Thanks Mike and will be looking for the release. I was talking with the other Mike(Hedlesky) and I think he said he had already conceded once he found out you were doing both Open and Jr. HaHa. With you , Mike and Krogman going at it, I wish I was going to be there. There are going to be some huge numbers and many new records. Good Luck- Mike Hill
