I like doing 10 sets of presses.
While 225 is the nearest 1rm goal I don’t care to specifically train for it or peak/pyramid up to it. (I likely could do this already from the 6-8×185 I’m at now.)
I’m going about it in a more round about manner.
I know 10×5 at 155-165 and 10×3 at 185 = accidentally hitting 3×205.
10×10 at 135 was easily reached, but just as difficult as the lower rep sets. It may even equal a stronger 1rm.
I figure taking a weight to 10×10 then upping the weight 10 or 20lbs and resetting at ~10×5 is a way to do it, will build a great base of hypertrophy and strength, and will have me accidentally hitting those 1rm goal #s (225, bodyweight, 275) as more of an afterthought, and likely for reps.
Realistically one session a week from today (1/27/18) for 3-4 months would get me to 10×10 at 185 where I’d guess 245 or so as a 1rm would be a given.
(Calculators say 285. Assuming 10×10 weight = ~65% 1rm per calculator. For me I’m assuming a big drop from 3rm to 1rm, and factoring in the skew I have towards strength endurance and power endurance so mid 200s is a possibility accurate, though conservative leaning estimate. I’d think peaking is required for the calculator estimate to be accurate.)
As per enthusiasm I’d assume faster progress than all that in the real world.
Low rep strength doesn’t have to be specifically trained for. Challenging volume will build it some, and allow it to peak higher…a lesson learned observing the gym, where the bodybuilders are stronger than the powerlifters overall across all rep ranges, and often at the powerlifts themselves in the powerlifting 1 rep manner.
Of course I could always just pretend I’m Bulgarian and press every day until whenever. Wait! I already said enthusiasm could make it all happen far more quickly.
I like the clean & press.
Persistence & Tenacity