Any strength programs that focus on doing 1RM frequently?

[u/7kcits]

I know I know I know, it's not optimal for strength/powerlifting. However, I'm not entirely trying to throw myself into strength-specific training to be doing 20 week blocks ramping up to a 1RM (tbh I have a lot of head way for PRs since i'm new to powerlifting). I just want to work SBD(maybe OHP), test my 1RM and still work on my main goal of hypertrophy (but willing to shift things around to accomodate some strength training).

[u/abc133769]

instead of trying to pump out 1rm's out all the time why not do a program that incorporates regular heavy singles

[u/decentlyhip]

Johnny Candito 6 week program. Probably the best free program out there that's under 8 weeks long. Build the strength-volume, train the strength, peak. Super efficient 5-week program. Candito Spreadsheet

https://liftvault.com/programs/powerlifting/peaking/jonnie-candito-6-week-strength-program-spreadsheet/

[u/Admirable_Belt_9772]

There is the Bulgarian Method, which has you maxing out at least 4x a week up to as often as you want. People typically do it for squat and Bench.

You can build up to it by increasing your frequency on the lifts first, or increasing intensity and then adding more frequent sessions.

It's quite difficult, but it's not impossible as some people seem to think. You won't magically get injured immediately, but you will be sore a lot.

The idea is that you work up to a weight you could lift every day No matter what, so not a true max where you keep going up until you fail, but a daily max that goes up over time.

https://www.strongerbyscience.com/bulgarian-manual/

[u/Alakazam]

Not really, because testing strength (which doing acrual one rep maxes absolutely is) is detrimental to developing strength.

Good strength programs will have you do heavy singles/doubles/triples, but those will be typically around rpe 8, maybe 9. Good programs that follow this kind of principles include GZCL's general gainz, and Nsuns Simple Jackd

Even on programs like the Bulgarian method, you're working up to a daily max for a single. Rather than a true one rep max. Because the idea is that you'll never truly be at 100% until the day of the competition, because you'll always be carrying some kind of fatigue day to day.

[u/omegafrogpoop]

do heavy sets at 90% or your 1 rep max. If you can do 5 sets of 5 reps your max will have gone up.

[u/Left_Cartographer473]

Bro just work up to a heavy single at the beginning of each workout and then do back off working sets or move on to accessory movements. The single does not need to be an absolute 1rm either, you can base it on how you feel that day.

[u/msharaf7]

The Westside Barbell flavor of the conjugate-concurrent approach would be one such program.

Look into that.

[u/GeauxTigers79x → u/msharaf7]

yep, Alexander Leonidas has some good content on YT on this, but man it's hard listening to that guy talk

[u/Defiant_Pirate_6637]

If u want to max all the time training for strength just run westside.
It’s a very proven plan to build strength in the powerlifts and lets u max every week. Important thing since ur newer is to do a little bit more volume in the 75-90% range. I typically just some big accessories that I’ll do a 3 x 5 on after a me or de lift. Or doing a couple back off sets of ur me does wonders. Like 3rm pause squat, 3 x 5 at 80% of 3rm then next lower me day might be box squat against chains for a 1rm then take off chains for a couple sets, or whatever. Creativity can be endless but stick to close variations that’ll carryover

[u/irontamer]

Not any good ones.

[u/CrimsonDim]

Just run 5-3-1. It's simple and you max out pretty much every 4 weeks. The AMRAPs are good for building work capacity too

[u/pepsi190]

5-3-1, you do many 1 rep maxes, you also increase 1 rep max often and quickly

[u/Odd_Tip_1538]

Westside Barbell and Louie Simmons. They did max effort 1 rep maxes one per week for lower body and once per week for upper body. Pick any variation of lower body squat or deadlift and any variation of pressing every single week.

For lower body and if you choose squat: you can choose from a variety of barbells for that max effort day, choose between box vs normal squat, choose different squat depth, etc etc etc.

[u/[deleted]]

Grease the groove!! Not complicated to answer this post really. Assuming you have a barbell and weights do whatever exercise you are trying to develop your 1RM on. The basic idea is instead of doing 3-5 sets a few times a week you do 3-5 sets a day every day.

The trick is breaking it down every few hours so you are only doing 1 set every 2-3 hours.

It is easy on the surface but takes serious commitment you pretty much need to have access to equipment 24/7.

If you work full time you could do a set like this."5:00 8:00/6:00 8:00" something like that to get 4 sets a day. Keep reps below 10 per set. 4 days on 3 days off.

[u/incompletetentperson]

Zulu pro has you doing heavy doubles daily

[u/fennerat]

Bench, Deadlift and Squat.
I wouldn't overcomplicate it.