GGW Question

[CrouchingWayne]

Hi Andy

I've recently finished my first round of GGW. I ran it with bench as the focus. Unfortunately when testing came around I only managed to match my previous bench PR - and it was a real grind. Other lifts went up however which was great.

Previous to this I ran my own HLM with success which had bench twice a week for 5 sets each time (one lower % 5x5 (maybe around 85%), other top set with 4x back off sets of 4 or 5 (90-95%)

In order to get bench moving again would you suggest adding two extra sets on Mon/Fri? If so would you drop the intensity % back a bit or hold as is? Or something totally different.

I'm 30, 5'7", 175lbs, s/b/dl 185/110/210 in kilos

Thanks

[Andy Baker (KSC)]

Probably no need for major overhaul in programming. If everything worked except Bench, then just tinker with that lift. Since it was stagnant rather than regressive, the answer is likely going to be more volume. Try keeping intensity the same and just adding a 1-2 extra sets on the medium day. Keep the back off sets in the 5-8 rep range in the 70-80% range