this is interesting, since it appears to be somewhat at odds with what i've heard other ppl here say... what intensity would you do the 3x8 sets? 70-80% of the previous 3x3 workout, or even less intense? why 6 reps on inclines?
i can see the 3x3 being useful in pushing the weight when it's stalling... why not 5x3?
just wondering
today i got 5/4/4 on 150lbs bench and did a 4th set of 3 reps at the same weight...
i'm wondering what i'm gonna do next... repeat the weight and go for 3x5, or change to a 3-rep scheme... i mean, i got my 15 reps in, i just can't get that last rep sometimes...
last time i actually got 3x5 100lbs OHP FWIW
joemusic,
Can you clarify what your programming looks like at this point? I know you have another thread focused more on squat and DL/PC programming, with some discussion of chins and cardio. It sounds like you may need a short reset (~1 week) followed by an adjustment in programming. It's just a little unclear what you're actually doing at this point.
Perhaps a new thread w/ all your programming questions/concerns, currents program in its entirety, currents stats (age, height, weight, waist, best lifts), and the results of the last week or so--all in the programming forum. That's probably the best way to get some advice on this. Either that or kick it up to Brent Carter in the SS programming forum and see what he has to say.
As always, good luck.
lol ya I'm all over the place. my programming is as follows... it's working great for SQ & DL but the upper body recently stalled after I made that thread... by the way, the suggestion to add a medium DL day Friday really improved my performance on the PR DL... I hit the PR easily...
just started rowing this week, swapping for cleans... also just started adding the upper body volume on fridays... it seems ok w/ the 2 days of recovery following friday... I'm definitely not tired when I lift, or overtraining, or undereating, my recovery feels great
M | PR SQ | PR BP | BB Rows 3 x 6-8
W | PR DL | PR OHP | Light SQ (70-80%, 2x5)
F | PR SQ | PR BP | Med. DL (80%, 3x5) | OHP volume (80% 3x5) | assisted Chins
then swap the order of BP & OHP the following week so that PR OHP happens twice & I get BP volume the following friday...
Currently @ 3x5 SQ 240lbs, 1x5 DL 270lbs, 3x5 OHP 100lbs, BP attempted @ 150lbs...
You are not that advanced strength wise, but stalling on 5's. This would be a change that you could run for a few months. I would start at weights that you could do leaving a rep or two in the tank, and then adding 5 pounds weekly to all lifts until the gains stop.
That sort of shit got my bench to 355 paused and a 250 OH press. He doesn't need to eat anymore or get bigger, he needs to get stronger....
The BP is failing right NOW lol
I guess here's a short log since mid March... sorry it's in KG
Mar 19 - Sq 80kg 3x5, [OHP 45kg 5/5/4], 107.5kg 1x5, Assisted Chins 2x5
^ 3rd attempt @ 45kg OHP, all 3 times got 5/5/4
Mar 21 - Sq 85kg 3x5, BP 63.5kg 3x5, 35kg Clean 5x3, Assisted Chins 2x5
Mar 25 - Sq 90kg 3x5, OHP 40kg 3x5, 110kg DL, Assisted Chins 3x5
^reset
Mar 27 - Sq 60kg 3x5, some 70kgBP work (annoying trainer intruded, hard to
quantify reps), 40kg Clean 5x3
Mar 29 - Sq 92.5kg 3x5, OHP 41kg 3x5, 112.5kg DL, Assisted Chins 3x5
Apr 1 - Sq 95kg 3x5, BP 65kg 3x5, Clean 42.5kg 5x3, Assisted Chins 2x5
Apr 3 - Sq 97.5kg, OHP 42.5kg 3x5, DL 115kg 1x5
Apr 6 - Sq 100kg 3x5, BP 66kg 3x5, DL 90kg 3x5
Apr 8 - Sq 102.5kg, OHP 43.5kg 3x5, Clean 45kg 5x3
Apr 11 - DL 120kg 1x5, [BP 67.5kg 1x4, BP 65kg 2x5], Sq 80kg 3x5,
Apr 13 - Sq 105kg, OHP 45kg 3x5, DL 95kg 3x5, BP 50kg 3x5, Assisted Chins 3x5
Apr 16 - Sq 107.5kg, [BP 67.5kg 5/4/4/3], BB rows 60kg 3x6
So, if it were me, I'd reset your bench by 5-10% and add the extra volume on at least two if not all three days. I'd have that be sets of 8 rather than sets of 5--you've seen lots of fives, and you'll continue to see fives for the main upper body lift every workout. And I'd make sure that you always have 2-3 reps in the tank on those sets, adjusting the weight on the bar if necessary.
The idea here is that your bench failing means that you are not applying enough stress to keep driving it up. Taking a little reset and doing more volume should allow you to: 1) dissipate a little fatigue, and 2) start to apply more stress so you can continue to make progress.
That's how I'd approach it.