Hit my PR...

[destriero]

Since you focus on the big, heavy lifts, would you please have a look at this article I posted In early March:

https://www.elitetrader.com/et/threads/more-support-for-infrequent-whole-body-workouts.341042/

Actually, it’s the 4th post in that thread. For some reason, I can’t post the direct link from my cell.

I’m curious to know what you make of Gallagher’s take on the subject.

I read it; it's very good. I agree 100%. The CNS needs to recover as well. It's not set in stone but I do a three split and two days rest in between. I work higher reps & sets than is considered optimal by Gallagher, et al. I have a few gym memberships and only one of them is truly hard core. I get shit about my rep range but there are only a couple guys there that beat my bench and neither can do any dynamic lifts (snatch). Both guys are 10-15Y younger and nearing 300lbs. Neither guy is over 6'.

I think high reps/sets requires more rest. I still get occasional DOMS but never when I two or three set. I have done all the rep-ranges and I always lost power when I three set (with warmups).

 

[destriero]

I was at Equinox Westwood and these 20-something YT gear freaks were on the Hammer Incline plate-loaded and recording their repping of 270 (lol). Big dudes, but no form on the free weight, total queefs. They were done fucking around so I asked if I could work through. They offered to take the plates off but I refused and added another 45 per side. So 360 on the plate loaded.

So the dumbshit records it laughing stating that I won't be able to move the weight off the bumpers. I repped 14 at 360. I could have done more but it was the end of my workout. No high five, nothing. They just hauled ass out of there. I'd bet a mil they edited out that last lift.

 

[destriero]

Since you focus on the big, heavy lifts, would you please have a look at this article I posted In early March:

https://www.elitetrader.com/et/threads/more-support-for-infrequent-whole-body-workouts.341042/

Actually, it’s the 4th post in that thread. For some reason, I can’t post the direct link from my cell.

I’m curious to know what you make of Gallagher’s take on the subject.

I'll add that I haven't dome a 1RM in prob six months. Right before my pic was posted in the opening post. I bought a Rogue Combo Rack but typically use the Sorinex with straps. My kids are tall but not strong enough to spot anything over 280-300. The hard core gym is a 30 minute drive and even there a spot is not guaranteed.

TL;DR I had some good lifts and decided to 1RM.

 

[Frederick Foresight]

I was at Equinox Westwood and these 20-something YT gear freaks were on the Hammer Incline plate-loaded and recording their repping of 270 (lol). Big dudes, but no form on the free weight, total queefs. They were done fucking around so I asked if I could work through. They offered to take the plates off but I refused and added another 45 per side. So 360 on the plate loaded.

So the dumbshit records it laughing stating that I won't be able to move the weight off the bumpers. I repped 14 at 360. I could have done more but it was the end of my workout. No high five, nothing. They just hauled ass out of there. I'd bet a mil they edited out that last lift.

It would have been something if someone else was recording them laughing and about to record you as you started the set. That would have gone viral.

 

[destriero]

It would have been something if someone else was recording them laughing and about to record you as you started the set. That would have gone viral.

I said to them, "you gonna upload that? Send the link to *****@gmail" and he waved with his back to me, no words. I think the HS machine takes five plates per side and was willing to go there. I was SPENT.

 

[Frederick Foresight]

I read it; it's very good. I agree 100%. The CNS needs to recover as well. It's not set in stone but I do a three split and two days rest in between. I work higher reps & sets than is considered optimal by Gallagher, et al. I have a few gym memberships and only one of them is truly hard core. I get shit about my rep range but there are only a couple guys there that beat my bench and neither can do any dynamic lifts (snatch). Both guys are 10-15Y younger and nearing 300lbs. Neither guy is over 6'.

I think high reps/sets requires more rest. I still get occasional DOMS but never when I two or three set. I have done all the rep-ranges and I always lost power when I three set (with warmups).

I agree that higher reps require more rest (and sets, too, obviously). But I keep reading how lower reps require more recovery. Years ago, I preferred lower reps (6 or so), but have gone to double that, and more for some exercises. I found that the more reps it takes me to reach failure, the more it exhausts me. I do higher reps now largely because I want to hold on to the joints I have left.

 

[destriero]

I take a lot of exotic and traditional supplements. GSH IVs, sublingual GSH. Heavy Water. 1,200mg CoQ10. BCAAs are all I take on my alt-day fasts. I never workout when fasting other then the erg (Concept2). Obv I think it helps with recovery.

 

[destriero]

I agree that higher reps require more rest (and sets, too, obviously). But I keep reading how lower reps require more recovery. Years ago, I preferred lower reps (6 or so), but have gone to double that, and more for some exercises. I found that the more reps it takes me to reach failure, the more it exhausts me. I do higher reps now largely because I want to hold on to the joints I have left.

Yeah, I had done 12, 10, 8, 8, 6 (close to failure) at 275 with spring collars before the 1RM later in the day. I should have just warmed up with some reps at 225. I am not stating that I could have done more, but it wasn't smart. I got a new Ivanko SS bar and I love the knurl.

Edit. It was 255.

 

[Frederick Foresight]

Since you do multiple sets, as most people do, and as I have done for most of my workout life, I’d appreciate your opinion of Ralph Carpinelli’s paper on single vs multiple sets:

https://www.researchgate.net/publication/13507920_Strength_Training_Single_Versus_Multiple_Sets

 

[Frederick Foresight]

Yeah, I had done 12, 10, 8, 8, 6 (close to failure) at 275 with spring collars before the 1RM later in the day. I should have just warmed up with some reps at 225. I am not stating that I could have done more, but it wasn't smart. I got a new Ivanko SS bar and I love the knurl.

I’m inclined to think you would have done more reps on your top set if fewer warm-up sets preceded it.

I’ve never used a high end bar (at least I don’t think I did, which means I probably didn’t) but, yeah, there’s something to be said about a good knurl.