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The 8-7-6-5
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Raptor

Joined: 13 Oct 2007
Posts: 7345
Location: Bucuresti, Romania

Posted: Sun Feb 07, 2010 4:36 pm Post subject:

You aren't supposed to try and hit 8-8-7-7 reps Smile

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Adarqui to squidward:

Quote:

u R teh muzt TardED mothafukka i essa seen.

squidward wrote:

squat looks good. do more weight.

www.kangaroovert.co.cc

1,83m/81 kg
Box Squat : 130 kgs
Full Squat : 130 kgs
Deadlift : 150 kgs
Standing vertical : 70 cm
Broad jump: 2.63m
Drop-step vertical (2 legged) : 75 cm
1 leg running vert : 85 cm
Running long jump: 5.1 m
Running high jump: 1.5 m

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Lakers

Joined: 01 Dec 2007
Posts: 1989

Posted: Sun Feb 07, 2010 5:22 pm Post subject:

But if you can; go up in weight. _________________ 173lbs - 6'0" - 7'8" Squat 308x8 (est max 370-375) SVJ 32 - RVJ 38

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Raptor

Joined: 13 Oct 2007
Posts: 7345
Location: Bucuresti, Romania

Posted: Sun Feb 07, 2010 5:38 pm Post subject:

Exactly. But you should really try that. I bet Axel just wants to make a mockery out of it but whatever.

Anyway, another thing you can do is test either your 8RM after the deload week if you chose the volume way or the 5RM if you chose the intensity way.
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Adarqui to squidward:

Quote:

u R teh muzt TardED mothafukka i essa seen.

squidward wrote:

squat looks good. do more weight.

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Axel

Joined: 28 Sep 2007
Posts: 622

Posted: Mon Feb 08, 2010 2:53 am Post subject:

Raptor wrote:

Exactly. But you should really try that. I bet Axel just wants to make a mockery out of it but whatever.

Absolutely not! I really like your idea. It has many advantages compared to the typical 4x8.

Let's rephrase the above question: Should you aim for that 1 rep dropoff after each set (eg by reducing rest times)? The thing is I can easily do 8-8-7-7 if I rest 3+ minutes between the sets.
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tychver wrote:

Steven Nunez holds the NBA record at 15 threes in one game set way back in 96.

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Raptor

Joined: 13 Oct 2007
Posts: 7345
Location: Bucuresti, Romania

Posted: Mon Feb 08, 2010 3:05 am Post subject:

You aren't supposed to try and get 8-8-7-7, even if you can. You just take a weight and do your sets. If you can do all the reps, then just increase the weight. That's all. This is not a balls to the wall approach... it's a way to conserve the nervous system for efficiency in my mind.
_________________
Adarqui to squidward:

Quote:

u R teh muzt TardED mothafukka i essa seen.

squidward wrote:

squat looks good. do more weight.

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Lakers

Joined: 01 Dec 2007
Posts: 1989

Posted: Mon Feb 08, 2010 10:50 am Post subject:

I see what these guys are saying. They mean that if you can do 8 reps with a given weight, it is likely that they will be able to surpass the 8-7-6-5 rep protocol. aka, there IS no weight in which you can only do 8-7-6-5. It will probably be 8-8-7-7 or 7-7-6-5 or something. Anyway, the point is to just stick to the rep protocol, regardless of whether or not you can do 8-7-6-5. However, once you DO complete those reps, just go up in weight. Then you may do 7-5-5-3. After that you may finally get the prescribed 8-7-6-5, at which point you just go up in weight again. Repeat. _________________ 173lbs - 6'0" - 7'8" Squat 308x8 (est max 370-375) SVJ 32 - RVJ 38

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Adam.
All out or go home!

Joined: 17 Sep 2007
Posts: 3806
Location: South Florida

Posted: Mon Feb 08, 2010 11:39 am Post subject:

Lakers wrote:

I see what these guys are saying.

They mean that if you can do 8 reps with a given weight, it is likely that they will be able to surpass the 8-7-6-5 rep protocol.

aka, there IS no weight in which you can only do 8-7-6-5. It will probably be 8-8-7-7 or 7-7-6-5 or something.

Anyway, the point is to just stick to the rep protocol, regardless of whether or not you can do 8-7-6-5. However, once you DO complete those reps, just go up in weight. Then you may do 7-5-5-3. After that you may finally get the prescribed 8-7-6-5, at which point you just go up in weight again. Repeat.

There is a weight at which you can do 8-7. It would be a weight that you could just barely make for 8; however, hitting 7 with the same weight would probably absolutely destroy you for the rest of the day. The best thing I can see this routine working for is adding volume and breaking the boredom of standard routines. Everything being equal, I personally don't see any advantages of this versus a standard 5x5 or 4x5 or 4x8 or anything else.

If you hit the routine hard and eat enough, you will likely always make good gains.
_________________

Current Stats 4.12.10:
Standing Vertical: 27.5" (-1.0" PR)
Running Vertical: 30.5" (-1.0" PR)
Weight: 207.0 (-11.6 lbs)

How to get your squat icon:
http://www.youtube.com/watch?v=xKMJZuXQVAc

Current Short Term Goals:
Strengthen ankles, regain lost strength, lose more weight!

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Raptor

Joined: 13 Oct 2007
Posts: 7345
Location: Bucuresti, Romania

Posted: Mon Feb 08, 2010 2:28 pm Post subject:

Nobody said anything about "only making" 8-7-6-5. You should check if you can or can't do 8 and then 8 reps again. You should just do it as layed out.
_________________
Adarqui to squidward:

Quote:

u R teh muzt TardED mothafukka i essa seen.

squidward wrote:

squat looks good. do more weight.

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