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ME question
- Thread starter overhead
- Start date
I don't. If I truly got my max strain on, I usually can't go back and do more lower. It kind of defeats the purpose, IMO. If I fail 295, but I can go back and do 285 for three, then I wasn't really trying on that 295. Going any lower would be like workin to post-max failure, and I don't see the point in that.
overhead
New member
I think my answer maybe to make smaller jumps in weight as I work up to the max. I probably am not getting enough work in. I just read over one of the beginner mistake articles Jim wrote over at Elitefts and it addresses this issue. You are right, if I am doing it correctly I really should not have enough left in the tank to complete another set. Thanks.
They also talked about that this weekend...about total volume. Taking smaller jumps is necessary when you're a beginner, just to get the work in. I've found this out with a few of my players. The littler girls that can only bench 95 pounds can't go bar, tens, quarters...they get no work in. So we do 5's, 10's, 10's and 5's, Two 10's, Quarters. The first way is 425 total pounds lifted. The 2nd way is 750 pounds lifted.
Screwball
New member
That depends...
For example, let's say my PR on floor presses is 300 lbs.
If I feel good then sometimes I will go for a big PR. If I were to attempt 325lbs. and fail then I would back off for at least one more attempt above my PR (300 lb. floor press). If I missed the 325 lb. floor press badly then I might try 305 lbs. If I barely missed it then I might try 315 lbs. You need to do whatever you can to set a PR but I would never take more than three attempts at a PR and that is rare. I never try a weight for 2 or more attempts. Like Spatts said, "It defeats the purpose of ME days."
One more piece of advice, always log your training and more specifically PR's on each exercise. I don't know how many times I've heard someone (I'm guilty too) say, "I think I hit XXX lbs. last time I did this movement." You need to know exactly where you're at on every movement. It should not be a guessing game.
For example, let's say my PR on floor presses is 300 lbs.
If I feel good then sometimes I will go for a big PR. If I were to attempt 325lbs. and fail then I would back off for at least one more attempt above my PR (300 lb. floor press). If I missed the 325 lb. floor press badly then I might try 305 lbs. If I barely missed it then I might try 315 lbs. You need to do whatever you can to set a PR but I would never take more than three attempts at a PR and that is rare. I never try a weight for 2 or more attempts. Like Spatts said, "It defeats the purpose of ME days."
One more piece of advice, always log your training and more specifically PR's on each exercise. I don't know how many times I've heard someone (I'm guilty too) say, "I think I hit XXX lbs. last time I did this movement." You need to know exactly where you're at on every movement. It should not be a guessing game.
Screwball said:
This is so true. I try to set a PR every time I do a move, even if it's just a couple pounds. Every training session is like a meet at our gym, so I expect to go out there and be stronger. You can't do that without knowing your numbers. You should also have them logged to help you determine your weaknesses. I can look at my 400+ pound lock out and my damn 225 floor press, and it's very clear what I need to work on. Likewise, the gap keeps closing in between the two numbers, which shows improvement.
You can't analyze without data.
overhead
New member
I am completely disorganized with everything else, but I do bring my log book to the gym and write down eveything I do. There is no way I could remember the numbers without it. Spatts, after we all ate on Sunday I said I had to drive back to the hotel to pick up a "book". The book was my training log, I was freaking out. If I lost it I would be screwed 
overhead
New member
Screwball said:
I am new to all this still so I am trying to keep things as simple as possible. After two months I am just starting to get to the point that I do not hit a pr on most exercises. I think I understand what you are saying. If I try for a 20 pound pr and miss, it would be ok to back off to a 10 pound pr and try another single, but not to back down below my old pr or even lower and try to get more work in.
Screwball
New member
overhead,
You're on the right track, IMO. If you feel like you need more work then you may want to add a few more reps or weight progressions. This should not be too taxing as you want to save your energy for the PR attempt. The weight progression should be a warm-up only to work on technique and prepare you for the PR attempt(s). If you still feel like you need more work it would probably be better addressed as a secondary movement.
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