Perceived:
1 : to attain awareness or understanding of
2 : to become aware of through the senses
Perceived Max
I usually pride myself on having common sense and being able to understand things. However, working from a percentage of a “perceived max” and the importance of using the perceived max verses a true max went right past me. Dave set me on the right track Saturday and it makes perfect sense now. I want to share what I learned…
The program I'm currently on has me working up to a weight from which I can estimate a max (perceived max). My thought was to only make an attempt on a weight that I'm confident I can get and then bust ass to make sure I don’t miss. For example, if I am sure I can get a 500 pound squat then do it even if I would hesitate to take 525. After getting the 500 make my estimate. Dave said this is all wrong and defeats the purpose of even using a program based on perceived maxes. I guess that because of the look of surprise on my face he decided to explain.
The reason for using a perceived max is to reduce or eliminate the need for deload weeks. The idea is to use as much a margin of estimate between an attempt and a perceived max as possible without grossly over or under estimating that max. This allows for subsequent sets to be done without over taxing the body and reducing the need for deloading. It makes perfect sense to me now.
The point is if you are using a perceived max program and you hit a 445 pound squat and know you can get 500 but would hesitate to take 525….make your estimate max 515 and work off that.
Thanks Dave.
Additional Comments from Dave
I was asked a few weeks ago if I'd be willing to get involved with the programing of a small group of the lifters who train at the EliteFTS facility. When they first came out, I was much more involved than I've been over the past several months. With schedule changes, work, family and training times - it was very hard for them all to be in the gym on Saturday morning. This is the easiest time for me to always be there and has always been a squat/deadlift day. This is the most critical day from a programming and technical standpoint. When I design programs there are several factors I (personally) feel need to be taken into account, or I'd rather not do it. These factors are technical, physical and mental. In short, I have to see them do the lifts to be able to determine what special exercises and gear to use. The only time this isn't true is if I know their technical is 70 percent where I'd like it be. To make a long story short Ted is part of this group. Rachel asked me to comment on my use of PM (perceived maxes in their training) after reading about it in Ted's log.
Before going into this, remember the programing is based on the main sessions happening on Saturday and Sunday so all the training, nutritional recommendations and modifications (I have to write modifications based on how they will compete - raw, full gear, drug free, etc. Each of these, as well as their own weak points, require specific modifications that have to be reflected in their program, while at the same time keeping them in the same rack. I want them training together). If there's an interest in their training, I can post their program week by week if requested. I will not, however, post their modifications because everyone is different and will have their own weak points and issues.
One main aspect of their training is the use of what I call a Perceived Max. In programming, we have CM (competitive max), TM (training max) and what I like to call PM (perceived max). Other coaches and trainers will use RPE scales, etc. I think these are awesome and should be used. A PM is pretty much the same concept, but with some added factors. A Perceived Max is just as it reads - it's a max based on what we think it WOULD be. By "we" I mean the lifters, his training partners and myself. This is arrived at by working up in weight through warm-up and then triples. As the weight gets heavier, the lifter should begin to get an idea of where they're at. The goal is to arrive at a number we all think they could do on that day if they had to, BUT not having to do so. There is no need to work up to the max and see where it is - unless you are doing max effort work. This is used to get into a ball park range for sub maximal loading. To illustrate the first three weeks of this program, they're using reverse band squats.
Week 1 - Reverse Band Squats
- Briefs
- Work up to PM and then do 70% for 2 sets of 5 reps based on PM
Week 2 - Reverse Band Squats
- Briefs and wraps
- Work up to PM and then do 78% for 2 sets 3 reps based on PM
Week 3 - Reverse Band Squat
- Full Gear
- Work up to 85% for 3 sets of 1 based on the PM from last week.
- Modification: Raw lifters will us 80% instead of 85%
In this phase, the gear is being waved as well as the weight. The goal of this phase (seen more with the accessory and other training days) is conditioning, general strength and the start of each lift (top of squat, bench and deadlift). Regardless of gear, the start of any of the main lifts is VERY critical. If you start wrong, you're screwed with max weights. It's also very easy to determine if a weakness is technical or physical when using reverse bands for any lift. It allows for heavier weights while deloading and hiding most lifter's minor weak points, yet exposing the major ones. After the first two weeks (where they are now), I already made modifications based what I'm seeing with hips in one case, and the upper back in two others. Before I can really push these lifts up (and really get the most out of gear) we need to get these issues addressed right now or our base for real gear whoring will be compromised later on. As we move though the program, the parameters will change more for the one raw lifter in the group, but these shouldn't be any need for the main lift to be any different than the others lifters - only how it is performed.