Work up to a top set(s) in the 1-3 range and then back off with 3-5 x 5. You can do that on both lifts each week. Lots of ways to set that up, but you get the idea.
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Benching and Pressing once a week
Andy,
I currently have very limited time to train so am working out 2 times a week and basically getting 3 compounds in quickly and leaving.
Mon - Press DL Chins
Thur - Bench Squat Row
My Press and Bench are where they once were when going 3x a week but no higher and are stalling. How could I introduce a volume and intensity aspect here without adding exercises to either day?
Could I do an intensity week for both presses (1x5 and a back off set) then a volume week (3-5x10 at 70% of 1x5) or would this set up not work?
What would you suggest?
I'm 25 M 85kg 6'2"
Press is stuck at 52.5kg Bench gets to 67.5kg
Thanks
Starting Strength Coach
Work up to a top set(s) in the 1-3 range and then back off with 3-5 x 5. You can do that on both lifts each week. Lots of ways to set that up, but you get the idea.
Member
Many thanks. Will try it out!
Member
Get to 110kg
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I'm not a baker and don't pretend to play one on tv. But why not set up density block something like
Week 1. 80% of 1 rep max by 30
Week 2 90 % by 20
Both timed for 10 minutes.
Continue cycle until all reps completed in time then add 5 pounds and reset
Seems perfect for s time pressed lifter
Also maybe 1 quick set of 3 to 5 at 80 - 85 % on your non bench day to prevent detraining ?
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