1 five-rep max vs. 5 one-rep maxes

[adpowah]

I would say yes, but I don't have any experience with it. This is something I plan on implementing into my next cycle so that I can train at different weight/rep but similar intensities.

I understand the paper's point on total fatigue for the week, but I think you should probably just use your historical average to setup a range. For instance I was doing a 3x5 @70% 3 times a week for Squat, Bench, Deads with a progressive overload added in. So I was in the 1.5 - 2+ range for my cycle, but my wife using the same percentages of her 1rm could have easily done a 4th set for each lift, because she has a different capacity for sub-maximal loads. She is better at the work aspect but not as good at the maxxing aspect. So my point being, I would figure out your historical work capacity, then program groups of muscles within your capacity with the progressive mechanical load.

 

[mickc1965]

Just posted my first session using this system based on INOL of 0.5, think later in the 5s maybe a problem as it suggests quite low reps per session but I will see how it goes

 

[adpowah]

Isn't a 3 x 5 @ 70% of your 1rm an INOL of .5, do you usually do more than 3 sets in your 5s?

 

[mickc1965]

I generally start the 5s at 80% of 1rm then 82.5, 85 and finally 89%, so at 85% that would be 7/8 reps and at 89% it would be 5/6 reps. As you can tell I don't follow the normal HST progression, my progression is at %s of my 1rm and as follows 15s - 52.5%, 57.5%, 62.5% and 67.5%, 10s - 70%, 72.5%, 75%, 77.5%, 5s as above which is why managing fatigue is required as apart from 15s I am working at 90% or above of the max load for each rep range!!

 

[Jester]

Progression is progression.