The 5 rep max on any of the strength movements such as: press, deadlift, or back squat, is the best way to gain size and strength. When the intensity level becomes high enough 5RM’s disrupt homeostasis and cause hypertrophy. Homeostasis is essentially the bodies neutral position, when it’s disrupted the body is forced to adapt. That adaptation is strength.
I have personally done a lot of heavy sets of 5s. I’ve seen all of you do tons of them too. When things start to get heavy, I’ve noticed that there is a consistent change of attitude during each rep. When I walk a heavy barbell out of the squat rack during each rep a specific feeling about the weights rolls through my brain.
The first rep I’m always thinking, this weight is light, I’m going to crush this. During the second rep I analyze how much heavier it felt than the first. That feeling inevitably leads to the third rep feeling like I’m trying to move the heaviest object in the world. Before the fourth rep I yell at myself on the inside. Suck it up Tyler, you’re almost there. On my way to moving the weight that final time, a feeling of sheer relief rushes over me. I tell myself, finish strong and it’s over.
I’ve thought a lot about this lately and I realize that I need to change the way I approach heavy lifts. Every rep I should be concentrating on the feeling I get on the first rep. I’m going to crush this weight. Effort is something that I expect in the classes I coach and it’s something I should expect from myself. I’m not one to pull out quotes, but I’ve always enjoyed, “Whether you think you can, or you think you can’t, you’re right.”
Looks like Mike is ready for Halloween tomorrow.
5 Rounds for Time:
12 Deadlift (185/113)
12 Ring Push-ups
Posted by Tyler