Adding in 1 rep max lifts

Training Q&A [Moderated]
1

H,

I have been doing LP on and off for awhile. Slowly increasing the weight then time off, deloading then back again.

my current lifts are
squat-145kg x 5 x 3
bench-100kg x 5 x 5
deadlift-180kg x5 x 1
press - 67.50kg x 4 x 6

my 1 rep for the press is 75kg
my 1 rep for the bench is 115kg

my body weight is 101kg

As you can see I’m currently using your bench and press plug in which is working well.
I haven’t stalled on deadlift or squat yet but when I do I’m planning to do the bridge.

I would be further in my training had it not been for having a few weeks off here and there. But I’m consistently training now the last 3 weeks and plan to continue to not miss any sessions going into the new year or at least keep it to a minimum.

My last session I added in a one rep max for the deadlift.
I managed 220kg. I then dropped the weight down to 180kg and done 5 reps for 1 set.
I enjoy doing 1 rep max as it’s fun to see how far can go and gives more confidence .
Would you advise this approach for the deadlift while still doing LP?
also could it be done for the squat too.?
Any info would be really appreciated thank you.
Happy Christmas and New year also

2

JM,

Thanks for the post. A few things:

  1. We would not advise training with the LP. Would move to the Bridge or Beginner Prescription immediately. Both give you exposure to singles, autoregulation, conditioning, exercise variety, etc.
  2. We would not recommend maxing out regularly. heavy singles can be useful, but are likely best at submaximal intensity.
  3. If your waist circumference is > 37", you may consider weight loss as you change your training.

-Jordan

3

Hi Jordan,

Thanks for your reply.
I’ll move onto the bridge right away.

I’m 6’3”, would you still consider losing weight if my waist was 37”+, as 101kg wouldn’t be a big weight for my height?

4

If your waist circumference is greater than 37", I would advise reducing it via weight loss, yes.

While 101kg isn’t necessarily hyooooge for 6’3, the waist circumference indicates a body composition that does not support long-term health.

5

Brilliant, thanks Jordan.
I’ll get started on the bridge and keep an eye on the waist line.
Thanks for your help.
Appreciate it