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Back off sets and Programming @8 or @9

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  • Back off sets and Programming @8 or @9

    I noticed with back off sets you like to program an @8 or @9 for after the heavy single. Is their a reason for this over just going straight into the % based back offs? I’m assuming the average intensity changes but what other factor come into play?

    Thank you.

  • #2
    We program singles to train the specific characteristics needed to get better at singles. Plus, they serve as a good way to ballpark performance potential for the day.
    Barbell Medicine "With you from bench to bedside"
    ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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    • sarms209
      sarms209 commented
      Editing a comment
      Yes I understand the single but for example after that is usually a 5 reps @9 or 4 reps @9 etc.. then %based back off work. So what would be the point in doing 5 reps @9 followed by 78% of e1rm. Rather than just jumping into the % based back offs? 
      For example
      the bridge:
      [email protected]
      [email protected]
      78% of e1rm
      vs 
      [email protected] 
      78% e1rm. 
      Thank you.

  • #3
    I think you can get a better prediction of performance potential when there are multiple "tests", especially when singles are a new addition. The 4 @ 9 set (in this example) is also useful for driving low velocity strength performance, right?

    There are pros and cons to both approaches, of course.
    Barbell Medicine "With you from bench to bedside"
    ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

    Comment


    • sarms209
      sarms209 commented
      Editing a comment
      Thanks you.
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