Reply With QuoteBack off sets?
Lex
Possible reset?
29/M
5'6
199-205LBS BW
Ok so last night was my 3rd failed bench session at 280ls for 3x5. First set was successful 5 reps, second set failure at 4 reps, third set successful 5 reps. The two previous sessions at 280 had similar results with failing one set by getting 4 reps, but never below 4 reps. My diet has been fairly consistent and sleep has been a wonderful 7-8 hours a night. I've thought of going back to 250 for 3x5 and working my way back up, but I'm just mentally hesitant to do so because its not like I'm failing the set by getting 2 or 3 reps, I just fail it by 1 rep. So I need to be more intelligent about it and get some advice for you guys instead of going by what my ego feels.
I haven't been tracking any macros for the past couple months, just eating and lifting and have been seeing great results. What do you guys think?
Member
Back off sets?
Lex
Nope, haven't tried any as of yet.Originally Posted by Satch12879
Member
No, no, I meant you might want to try them. That's been Andy Baker, et al., recommendation if you're getting one or two full sets of fahve, but making most, but not all, of the rest.
Lex
Ohhh, yeah thanks for that suggestion! I'll read more on that from Andy.
Member
You're only missing one rep. How much time are you allowing between sets?
Lex
About 5-7 minutes, get my heart rate low again and feel like I did before the first set.
Next time you go bench, you could try doing 270x5, 282.5x3x2 (two sets of triples), 270x5.
If you can still crack out a set of 5 at 280, you can do triples at 282.5 and you'll still be adding weight, but dialing down the volume a hair. You could conceivably go up in progression this way for a while and extend your bench LP much longer.
Or you can do 282.5x5, 270x5x2 for back off sets of fives.
Lex
Interesting suggestion Marcf.
Member
then rest 8-10 as the book says
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