Hi there

I used the HLM on my bench during the lock down and it did work well I did not have enough weight /equipment for for other lift (squat/DL)

So my bench went from 125 to 140kg 1MR
I was running :
HEAVY DAY
1 Top sets of 1 at 90% ish
Then 4 sets of 5 bench press

LIGHT DAY
Same top set than Monday
Then 3sets of 5 @-20% from Monday
But making sure a good control way down and explosive way up


MEDIUM DAY
Same top set than Monday
Then 4sets of 5 @-10% from monday
Always making sure the way up is as explosive as possible


I was adding weight to my top set on weekly basics also as the other lift according the the % from Monday

So far nothing new..

Question 1:

I was wondering if I go
1 top set of 1
Follow by 4 sets of 3reps
Should I make Wednesday Friday on 3reps too and play with the % acccording to heavy day ? or just change the heavy day but keeping the volume (3x5(light)) (4x5(medium))

Question 2:
If I change a light bench with over head press how should end up the last rep of the last set If I go 3x5? (How many reps in the tank)Cause on light bench it felt really easy. I was just focusing on speed (way up)rather than grinding. I’m concerned about it cause even tho overpress is on the light list for bench I read since it doesn’t have the same load and stress on the nervous system you should go as hard as possible like maybe 1rep in the tank max

Sorry if those questions has been already asked in the past

Can’t find any clear answer about it

King regards