After I complete the marathon I will be reworking my entire personal program. I would like to do a baseline week of 1RM for the major lifts (as many as possible). It may be difficult with the holidays coming up. However I would like to hear thoughts....Let me know.
Doing lots of 1RM lifts in a single week might not give you accurate results. The cumulative fatigue on your CNS would likely undermine the lifts later in the week. Also be weary of how well your body is able to withstand a 1RM if you haven't been going near maximal efforts regularily.
ReplyDeleteI would do any quick lifts first on say Monday. Snatch, C&J, Box Jump, Sprints (whatever you are looking at). Then wait until Wed and do some stuff that is less fatiguing, press, pullup, hammer curl, calf raises etc.
Squats and especially deadlifts I would leave until the end of the week. This will give you 4 full days to recover the CNS from Monday, and if you push hard with deadlifts or heavy squats, you will probably be smoked for a solid week. Doing that stuff first definitely would impact the rest of the week.
Another option would be to 1RM the quick lifts and upper body stuff, then 3RM squats/DL. That will still give you a good idea of strength, but be easier on your CNS and decrease your recovery time.
I tried the MB circuit I posted last week this morning, it was pretty challenging. I had to scale some of the situps because I am not used to the high volume, but the rest I was able to complete it easily. I think I am going to feel some stuff tomorrow, and could build up to 2 or 3 rounds within a couple of weeks. Definitely a good little combination. If you went through it 2 or three times, it would get nasty.