I just had a meet, I'd been on a 4month 5/3/1 cycle, no complaints there. during that last week, I easily repped out w/305 and 325, using a 1RM of 360 for that cycle. the 1RM calculator put my reps at a 380+ 1RM.
so at the meet, I hit a 358 for my 2nd attempt, not easy but doable, so i went for 368. I've never held that much before, and the first thing that crossed my mind as I got the hand-off was "****, this is heavy"; sadly, I didnt get it.....
Anyway, I was wondering if anyone incorporates really heavy static holds for the bench and squat. I remember seeing it in a Dr Squat PL program; on bench day part of the work out was loading the bar with 120% of the target 1RM and doing 4 reps with it (static hold, negatives, barely flex the elbows... anything). Same with the squat....
I can see how it could help with load acclimatization, particularly for the kinda of load you dont train for, like that 3rd attempt.
Any thoughts?
so at the meet, I hit a 358 for my 2nd attempt, not easy but doable, so i went for 368. I've never held that much before, and the first thing that crossed my mind as I got the hand-off was "****, this is heavy"; sadly, I didnt get it.....
Anyway, I was wondering if anyone incorporates really heavy static holds for the bench and squat. I remember seeing it in a Dr Squat PL program; on bench day part of the work out was loading the bar with 120% of the target 1RM and doing 4 reps with it (static hold, negatives, barely flex the elbows... anything). Same with the squat....
I can see how it could help with load acclimatization, particularly for the kinda of load you dont train for, like that 3rd attempt.
Any thoughts?