Does this combo of sets count?

I’m 63 and after a long COVID-induced lay-off (gym closing) I restarted the novice progression after setting up a home gym. I had good progress and then stalled after 5 months of doing 3 sets of 5. I switched to 5 sets of 3 with good results. This was my bench press day today with 6 minutes between sets (including the lifts).

First two sets of 3 no problem.

Set three something happened and I just couldn’t get the third rep up. I grinded as long as I could.

Got furious with myself and got 3 good reps sets 4 and 5.

Added 4 minutes to the usual 6 and got a solid set of 3 for a sixth set.

Does that count as 5 completed sets of 3 even though there was a set of 2 in between and a longer wait between set 5 and 6?

Do I just repeat 5 sets of 3 at the same weight next bench press day or should I go up in weight? I’m trying to get gains every w/o.

Not an expert, but this has happened to me a few times on the bench (and once on the squat). Unless it happens on my last set, I just call it an outlier, move on and see what happens. It has not failed me so far.

6 minutes is not enough between sets, which is why you failed set 3. It's also probably why you stalled with 3x5.

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Originally Posted by tiny&mighty

Not an expert, but this has happened to me a few times on the bench (and once on the squat). Unless it happens on my last set, I just call it an outlier, move on and see what happens. It has not failed me so far.

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Thanks. I'll try to just muscle through with adding weight tomorrow then!

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Originally Posted by JJ23

6 minutes is not enough between sets, which is why you failed set 3. It's also probably why you stalled with 3x5.

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If 6 minutes has worked up to now, what would you recommend I go up to? 7 or 8?

Out of curiosity, did you rest 6 minutes prior to sets 4 and 5?

Another point. It's easy to mis-groove pressing movements. More on the press, obviously, but I've had it happen on bench too. Experience will tell you whether a missed rep was a programming issue or a form issue. The fact that you got the reps in later sets suggests to me it may have just been out of the groove.

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Originally Posted by Matt James

Out of curiosity, did you rest 6 minutes prior to sets 4 and 5?

Another point. It's easy to mis-groove pressing movements. More on the press, obviously, but I've had it happen on bench too. Experience will tell you whether a missed rep was a programming issue or a form issue. The fact that you got the reps in later sets suggests to me it may have just been out of the groove.

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Yes. I have been doing six minute rests routinely (which include the time taken by the actual set). I do believe that my failed set number 3 was a combination of faulty technique and just plain giving up prematurely. Sets 4 and 5 had the same 6 min rest.

I barely got the last set of 3 up and I knew that if I wanted to do a fifth complete set more, I would need a longer rest. Therefore I took 10 minutes for that last set of 3.

Quote:

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Originally Posted by Matt James

Out of curiosity, did you rest 6 minutes prior to sets 4 and 5?

Another point. It's easy to mis-groove pressing movements. More on the press, obviously, but I've had it happen on bench too. Experience will tell you whether a missed rep was a programming issue or a form issue. The fact that you got the reps in later sets suggests to me it may have just been out of the groove.

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Mis-groove - that is so well said. It captures exactly how a missed rep feels when I bench. Thankfully my groove is much better on the press.

Try 8 minutes and stick with 3 sets of 5. You should have fully caught your breath between sets.