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PlanStrong/BuiltStrong Assessing 1RM correctly and Delta20

Fredrik

Level 4 Valued Member
So I attended the Plan Strong online event in may 2021 with Fabio Zonin and it was very good. Since then I have been going through two PS70 4 week prep cycles for KBMP and weighted pullups and I am now writing my third one wich has to be lower volume because of my situation in the coming month. I did one cycle of KBMP with NL of 200 then one with 240 (Delta20) and pullups for 250 and then 300. I will now have to go down since I cant do high er volume this month. The pullup cycle isnt a problem since the new one will be 240 and in the range for NL, but the KBMP NL would be just 192 if I am going to follow Delta20. What are your thinking on this? Is the delta20 crucial for consistent progression or is it more important to stay in the range for KBMP?
Also assessing 1RM is easy for KBMP but a bit trickier for weighted pullups. The 24kg KB goes up every time for my presses but the 28 doesnt so easy to assess but the weighted pullup isnt as easy. It feels as though everything from 30kg extra weight is equally hard, I get my chin firmly over the bar with a 36kg KB but it isnt as smooth as with the 32kg. For my first two cycles I decided to be conservative and write my programs with the 32kg as my 1RM even though I could get my chin over the bar with 34kg. Now I tested 1RM and could do 36kg but not sure to what standard it is supposed to be for PS? I read about the 1TRM but it is hard to know for sure when assessing yourself. I am not kipping or anything like that but its definitely at my current limit. How do you think about this and do you have any standards for what is considered 1RM when programming PS?
 
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Daniel Vintila

Level 5 Valued Member
Certified Instructor
For the 1RM kb pull up I think you should follow what here is seen as 1 pull up which is neck touching the bar or chest touching the bar. So if you don't kip and managed to touch the bar with your neck or chest that is fine and it is 1RM regardless of how slow it goes.

As for the second thing about the Delta20 principle I would still follow the Delta 20 and just try to add in more heavy reps for that cycle as you will have a quite low volume. Dropping down to 192 and adding a few more reps @ 91% + than your previous cycles will help.
 

Fredrik

Level 4 Valued Member
For the 1RM kb pull up I think you should follow what here is seen as 1 pull up which is neck touching the bar or chest touching the bar. So if you don't kip and managed to touch the bar with your neck or chest that is fine and it is 1RM regardless of how slow it goes.

As for the second thing about the Delta20 principle I would still follow the Delta 20 and just try to add in more heavy reps for that cycle as you will have a quite low volume. Dropping down to 192 and adding a few more reps @ 91% + than your previous cycles will help.
Yes neck touching the bar just below the chin, so then I have a new 1RM. That its neck or chest confused me a bit and that it is very slow as you mentioned.
Thanks, going for 10% of NL above 91%. Do you need to go for high NL from time to time in order to improve in your opinion or is it sufficient to vary intensity and stay within the 200-300 NL?
 

Daniel Vintila

Level 5 Valued Member
Certified Instructor
I suggest going for a PS50 once in a while. I used to mainly train PS70 all the time but added in a PS50 before 1 block of strength and 1 peaking.
I am training for TSC and had my first PS50 block finishing this week and I highly recommend a PS50 (if you have the time) before a PS70 at least once or twice a year, and that way you can put in more NL. As for PS 70 just stay within the suggested NL.
 

Fredrik

Level 4 Valued Member
I suggest going for a PS50 once in a while. I used to mainly train PS70 all the time but added in a PS50 before 1 block of strength and 1 peaking.
I am training for TSC and had my first PS50 block finishing this week and I highly recommend a PS50 (if you have the time) before a PS70 at least once or twice a year, and that way you can put in more NL. As for PS 70 just stay within the suggested NL.
Yes seems like a good idea, have been thinking to do a PS50 later this winter when theres more time.
 
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