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Thread: Back Off Method not working for Bench Press

  1. #1
    Join Date
    Oct 2014
    Location
    Everett, WA
    Posts
    470

    Question Back Off Method not working for Bench Press

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    I’m 5' 10" and 59 years old and 175lbs. I adopted the back off method p233 in the Programing book a number of months ago after exiting linear progression. It seems to be working well on all my lifts except for the bench press. For the bench the following has been occurring and I’m wondering do I just keep going or do I need to change something:

    Work set weight 180lbs
    Week 1 3 reps
    Week 2 4 reps
    Week 3 4 reps (couldn’t get to 5 with proper form.)
    Week 4 4 reps (couldn’t get to 5 with proper form.)

    Went up anyway

    Work set weight 181bls
    Week 1 3 reps
    Week 2 4 reps
    Week 3 4 reps (couldn’t get to 5 with proper form.)
    Week 4 4 reps (couldn’t get to 5 with proper form.)

    Up anyway

    Work set weight 182lbs
    Week 1 3 reps
    Week 2 4 reps
    Week 3 4 reps (couldn’t get to 5 with proper form.)
    Week 4 4 reps (couldn’t get to 5 with proper form.)

    Do I need to change something to achieve that 5th rep or should I just keep going as is? Any and all thoughts much appreciated. I’ve got the new book The Barbell Prescription and will be reading that over the Christmas break.

  2. #2
    Join Date
    Jan 2008
    Location
    Kingwood TX
    Posts
    8,914

    Default

    No, I think you are fine. If you can keep doing that leader set with 3-4 reps and then get some sets of 5 as back off that is fine for wrapping up the LP

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