if you can't hit a 5 rm, drop down to 2 sets of 3. Then 3 sets of 2. Then five singles. Keep progressing. I think 5x5 is plenty of volume for one day. I don't think your back off set is meaningful enough to drive adaptation. Eat more. Sleep more.
That exemple is for the bench
Why are u suggesting to decrease the % for the bench? if i do that i'll fail the 5 reps in the instensity day. I had 15 succesful weeks (alternating bench and press) in TM for bench and press before reseting.
The last 2 weeks for bench+ this week after the reset
vol/intensity
2weeks ago: 5x5 at 209 ; 1x4 at 229.5lbs
1 week agor: 5x5 at 211.5 + 1x8 at 135 ; 1x5 at 231.75lbs
This week: 5x5 at 213.75 + 1x10 at 135 and i'll try 234 for 5 this week
But if you talking about Squats i'll surely do that 85% thing or even 4x5 instead of 5x5
Thanks!
if you can't hit a 5 rm, drop down to 2 sets of 3. Then 3 sets of 2. Then five singles. Keep progressing. I think 5x5 is plenty of volume for one day. I don't think your back off set is meaningful enough to drive adaptation. Eat more. Sleep more.