Been thinking a bit about what to do during the last two weeks after the normal 5s cycle. I had planned on using negatives where possible, 3X3 and milk squats (Max-Stim). I am toying with the idea of incorporating power partials as well. At least for some of the lifts that do not lend themselves well to negatives.
I have discussed this technique applied to powerlifting before in the strength training forum. I am bringing this up so that others can see yet another alternative for lifting progressively heavier weights in the final weeks of HST. This is another alternative to negatives which a solo lifter can implement.
There are several ways to apply the technique but I have narrowed this down to the two that I think would best fit a limited two week cycle. Below are examples of how it can be implemented but you can certainly imagine other ways as well. Normally in powerlifting I would use a target 1 RM weight at the end of my normal weight training and slowly over time increase the range of motion until that weight became my 1 RM weight.
The first is to continue your working set past the point of concentric failure with partial reps. An example would be to increase your ending 5 rep weight by 5 - 20 pounds depending upon how strong you finished the 5s. Perform as many strict reps as possible with this weight. So maybe you get to 3 reps. Either set the weight down or hold it depending upon the lift for 3 - 5 seconds then continue the set using only 50% of your full range of motion until near failure. Rest once more for another 3 - 5 seconds and finish out the set using only 25% of your full range of motion. You can even go to a final effort of 10% range of motion after one final rest. If you are able to complete all five reps with this weight normally you will quickly increase the weight slightly before moving to the power partials. In this way you can continue to progress through the remainder of the cycle.
The second would be to simply add the power partial work at the end of your normal sets or in place of your last sets. An example would be to perform all of your normal working sets for the 3s or 5s. Once completed you would then perform an extra set or two of power partial work. The same principle will apply here as above. Pick a weight above your normal 3s or 5s weight and perform reps with 50% of your full range of motion. Work til near failure and rest 3 - 5 seconds before continuing to reps in 25% of your full range of motion. As above you can even go to a final effort of 10% range of motion after one final rest. You will still keep trying to add weight each session to your normal 3s or 5s work and adjust the weight up in your power partials sets accordingly.
I have used both techniques above with great success in the past and I believe they would fit well into the HST protocol as well. This will let you work with even higher poundages beyond your normal tolerance and still stay short of total failure if applied correctly.
Notes: Some lifts are easier to do power partials in the upper range of motion than in the lower range. For example a squat can easily be done in the upper range but very difficult to achieve a power partial in the lower range due to balance and the lack of stretch reflex used at the bottom of the lift coming out of the rack. But many lifts can be done in either range without too much trouble. For those lifts where I can easily choose I may pick the range that best works the weaker portion of my regular lifts to blast past my normal sticking points.
I have discussed this technique applied to powerlifting before in the strength training forum. I am bringing this up so that others can see yet another alternative for lifting progressively heavier weights in the final weeks of HST. This is another alternative to negatives which a solo lifter can implement.
There are several ways to apply the technique but I have narrowed this down to the two that I think would best fit a limited two week cycle. Below are examples of how it can be implemented but you can certainly imagine other ways as well. Normally in powerlifting I would use a target 1 RM weight at the end of my normal weight training and slowly over time increase the range of motion until that weight became my 1 RM weight.
The first is to continue your working set past the point of concentric failure with partial reps. An example would be to increase your ending 5 rep weight by 5 - 20 pounds depending upon how strong you finished the 5s. Perform as many strict reps as possible with this weight. So maybe you get to 3 reps. Either set the weight down or hold it depending upon the lift for 3 - 5 seconds then continue the set using only 50% of your full range of motion until near failure. Rest once more for another 3 - 5 seconds and finish out the set using only 25% of your full range of motion. You can even go to a final effort of 10% range of motion after one final rest. If you are able to complete all five reps with this weight normally you will quickly increase the weight slightly before moving to the power partials. In this way you can continue to progress through the remainder of the cycle.
The second would be to simply add the power partial work at the end of your normal sets or in place of your last sets. An example would be to perform all of your normal working sets for the 3s or 5s. Once completed you would then perform an extra set or two of power partial work. The same principle will apply here as above. Pick a weight above your normal 3s or 5s weight and perform reps with 50% of your full range of motion. Work til near failure and rest 3 - 5 seconds before continuing to reps in 25% of your full range of motion. As above you can even go to a final effort of 10% range of motion after one final rest. You will still keep trying to add weight each session to your normal 3s or 5s work and adjust the weight up in your power partials sets accordingly.
I have used both techniques above with great success in the past and I believe they would fit well into the HST protocol as well. This will let you work with even higher poundages beyond your normal tolerance and still stay short of total failure if applied correctly.
Notes: Some lifts are easier to do power partials in the upper range of motion than in the lower range. For example a squat can easily be done in the upper range but very difficult to achieve a power partial in the lower range due to balance and the lack of stretch reflex used at the bottom of the lift coming out of the rack. But many lifts can be done in either range without too much trouble. For those lifts where I can easily choose I may pick the range that best works the weaker portion of my regular lifts to blast past my normal sticking points.
