Week 7: two questions...

[DutchVince]

Q1:
Week 7 is for excentrics (or should I call them negatives).
What weight should I use compared to my 5RM?
125%, 150% or even more?

Q2:
Week 7 also should be used to find the 15RM, 10RM, 5RM of the next HST cycle.
How do I combine this with the excentics I allready have to do?
Seems to me I will have some MAJOR muscle overload that week!
Am I missing something here?

Thanks in advance!

 

[liegelord]

1. I just start 10 pounds heavier than my 5rm and increase the weight every workout until I max out.

2. I think you find your new RM's the week after you finish the neg's.

 

[robefc]

I would just increase the weight by the usual increments after the 5s, keep doing normal reps until you no longer can (e.g. sets of 2 or 3 etc without going to failure), when you no longer can switch to negatives simply by continuing to increase the weight by the usual increments.

For pulling exercises you may want to switch to partials before moving onto negatives.

You don't have to find your new rep maxes, in my view the most desirable thing is to use the same starting weight but to have increased your finishing weight (total finishing weight after negatives etc) so that you are using a greater range of weights = more weight progression = a longer cycle = more growth. To do this you have to sd for a sufficient length of time so that the initial weights still elicit a growth response.

If you prefer you can just add one increment at every stage.

Cheers

Rob