Program for 1 RM

[star61]

@Davids

What do you think of this old cycle ? Would you modify it…???

Is for Squat,but is good also for Bench and Deadlift?
Week 1 80% (6x2) 80% (6x3) 80% (6x2)
Week 2 80% (6x4) 80% (6x2) 80% (6x5)
Week 3 80% (6x2) 80% (6x6) 80% (6x2)
Week 4 85% (5x5) 80% (6x2) 90% (4x4)
Week 5 80% (6x2) 95% (3x3) 80% (6x2)
Week 6 100% (2x2) 80% (6x2) 102-105% (new max)
Knowing better programs for improvening 1RM?

I’m not crazy about this rep scheme/system for a few reasons. There are several sessions where the most intense set is a double with your 8RM. These session do not challenge your CNS. Another is that you don’t actually approach your 1RM at any time until week 5, and then again during the final week. What if you hit a peak in strength levels during week 4?

I prefer using something like weeks 4-6 and repeating them, looking for a new PR anytime I felt really strong during a training session. If you feel after 6-9 weeks you are approaching overtraining, then a week 1 session might be in order.

For bench, I might do something like this…

Week 1 90% (6x2)…70% (8x2)explosive
Week 2 92.5% (6x2)…70% (8x2)explosive
Week 3 95% (4x2)…70% (8x2)explosive
Week 4 97.5% (3x1)…70% (8x2)explosive
Week 5 95% (2x1)…70% (8x2)explosive
Week 6 102% (1x1)…OFF

I have worked with an elite powerlifter (a family friend) for over a year (actually works out now at a PL gym for safety reasons), who recently used a very similar scheme to bench 738# (equipped) at 20y.o., a WPO Junior World Record.