Note: The video from this page has been removed, but will be re-posted in a new, better format very shortly
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Programming with biofeedback part V: Testing with painful exercise?
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adam,
I've been using biofeedback for about 2 wks now with your radiant dawn pressing program. good results so far, i've had to end a few sets early or drop the weight because of testing. glad to see this post on pain, and i've been surprised to find that a weight that was too heavy for me to perform a clean rep still tested well. but that brings up a couple questions.
if a program recommends 5 sets and i can complete them all and test strong should i do more sets until they test poor or stop there, especially if doing more sets means i don't have the energy to do a follow up exercise?
Also if an exercise tests well, such as BUP, should I go ahead and do it or look for a different exercise that tests even better?
thanks,
PJ
I do not recommend doing substandard reps, we want to make it easy and smooth. If you are shaky on a movement that is testing well, i will guess you would respond better to a slightly lighter weight that allowed you to move through the motion with less effort.
On your second question- I have provided the tools for you to test this for yourself. Where is the learning if i answer every question? You have heard me say the answer while we were on the phone. So i want you to explore this, please report your observations and than i will tell you my opinion on the matter.
ATG
thanks for your reply,
as for the weight that was shaky, yes, I did lower the weight for the next set, was just surprised it tested well being incomplete and too heavy.
As for the learning process, I ask because you have gone before. I understand the need to have one's own experiences but we can also learn from someone's experience. Not all learning has to be tactile, If I see you burn yourself on the stove, I'll learn from you, not touch it myself and learn that way.
No need to reinvent the wheel.
PJ
what i am doing right now.
I start with goal lifts in priority. There are currently 6 goal lifts.
I will test for the goal lift of the day (I typically pick 3 to workon each day)
find out what is best, and what order they test best. I then reflect on my records and find a starting point for resistance. I will set up the bars/DBs for the lifts. Reps are a given for me, i will lift until i am no longer able to correct mistakes. So for a BB press day.
Iwill test BB press. Lets say it is a go.
I will next test to see if i am better with heavier doubles and singles, or submax for reps.
If it is singles, i will start conservative and move up until i hit a weight i am comfortable with. If submax i will pick a weight i can press for sets of 4-6 reps.
I will press until I no longer have a positive result. You know how i do with volume- singles are usually for 6-10, sets of reps are usually 10-15 sets in under 35 minutes.
This is one example. The applications are infiniate, but the principle is basically the same.
thank you, that was a very informative answer. Sometimes we don't know enough to even start asking the right questions. This is where drawing on someone else's experience help provide the platform to go forth and ask our own questions.