General Training Overview - Daily Loading Part 2

[dimitris]

My question is: After you have determine the NL how do you choose the % you do?
Take this 2 examples:
%RM      Reps      Sets
50      5      1
60      4      1
70      3      1
80      3      2
90      2      3
Lifts = 24
Relative Intensity = 71.5%

%RM      Reps      Sets
50      5      1
60      4      1
70      3      1
80      3      2
85      2      2
80      3      2

Lifts = 28
Relative Intensity = 71.4%

The NL is close and the RI almost the same. How do you choose if you must do 85% or 90% ? Is there a general guide how often you plan 80%, 85% or 90% ?

[Robert Frederick]

The standard approach is to start off with lower intensity and raise it over time. So sets with 90% would appear closer to the comp date. But that's just one way to do it and certainly not the only way.

[dimitris]

So you just have to try some things and find what works to you. Ok, thanks!

[Robert Frederick]

Right. We know enough so that we can start off at a decent point. From there it's implementation of the plan the and an after-action review of how the plan went. Then you can tweak it and start over again. You get better and better (hopefully) at making the right decisions along the way and mistakes are just part of the process. 

[joshuadelapenha]

The first post says to check Figure 5 but there is no Figure 5.

Are some figures missing?

[Robert Frederick]

The first post says to check Figure 5 but there is no Figure 5.

Are some figures missing?

Looks like they disappeared. It could have happened a while back when someone uploaded a huge user avatar file and it consumed all server space. I'll see if I can find them and put them back.

[kevin.cann]

Would you run a cycle like the first post showed and then just repeat once new maxes are achieved?

[Robert Frederick]

Would you run a cycle like the first post showed and then just repeat once new maxes are achieved?

Generally, you repeat a training cycle when finished with your new maxes and any changes to the program needed, based on your experience with it.

Which cycle were you referring too? The comp cycle outlined in this thread is a real one but the prep period loading variants aren't actually sequential weeks in a cycle though. 

[kevin.cann]

Referring to prep period workouts. Wasn't sure if things changed in the offseason, or if cycles were repeated with new numbers  Makes sense to just repeat it and tweak it as necessary/place greatest emphasis on weakest lift