Where to go from here?

[hatmanii]

Intermediate lifter currently training every third day (which isn't really modifiable due to how my work shirts are laid out), doing an A/B split:

A: Press: Top set of 5 adding 5lbs per workout, backoff 2x5@90% workset.

Squat: Top set of 2-5 adding 5lbs, backoff 1x5@80%.

B: Bench: Top set of 5 adding 5lbs per workout, backoff 2x5@90% workset.

Dead: Top set of 3-5 adding 10lbs, backoff 1x5-8@80%.

Conditioning and pulluos after most sessions if time permits.

I'm a 33 yo male, 6'2", 275lbs on a good day.

Last week's worksets, all below my PRs due to significant time off last year.
S: 405
B: 295
P: 195
D: 465

If I understand correctly, as I progress I'll need to eventually add more volume overall to my program, either setting up in blocks/waves of volume/intensity or adding more worksets.

Currently my Squat is the only lift I see stalling in the immediate future, I think I have maybe 4-5 more workouts where I'll be able to reach the minimum of 2 reps on my workset, and those two reps are 10s/Max effort.

What would the next logical step be? I was thinking of singles across for a few workouts but how long will that really last?

Would rotating rep ranges be an option? 8/5/3 like Andy has mentioned in the past? I'd like to avoid using sets across at a top weight, but I don't mind so much the backoff variation like I'm doing now. How would backoffs work best in an 8/5/3 scenario?

Is there something else completely different you would recommend or something else I need to be doing?

Thanks.

[Brent Carter]

If I am reading this right you are only doing one top set followed by one back off set for your squat? Doesn't seem like enough volume to keep things going. I would just add another back off set (probably at closer to 85-90%) and see what kind of mileage you can get out of that.

Singles across work pretty well but again you will need some volume work in there as well.

I like rotating rep ranges once running out out has been complete.

[hatmanii]

If I am reading this right you are only doing one top set followed by one back off set for your squat? Doesn't seem like enough volume to keep things going. I would just add another back off set (probably at closer to 85-90%) and see what kind of mileage you can get out of that.

Singles across work pretty well but again you will need some volume work in there as well.

I like rotating rep ranges once running out out has been complete.

That is exactly what I'm doing. I've tried two back off sets at a higher percentage but I'm just so exhausted that it's not possible, hence the one set at 80%, and even that is challenging.

I forgot to state that all of these training sessions are occurring at work while I'm on shift, so I have to be careful about exertion and not overdoing it.

Is there anything else I could do volume wise apart from just more squat sets?

I'll see how tomorrow goes with regards to my Squat session and see if another set is in the cards.

Once this programming setup is done I'll give the singles across a shot and then move to the rotating rep ranges.

Thanks for being my sounding board, Brent. Appreciate what you do.

[Brent Carter]

Yeah that definitely messes with your programming if you have to be careful about exertion lol! Best of luck. Hopefully you can get some work done and hopefully life circumstances will permit less restrictions in the future.

[hatmanii]

Hopefully will only have to endure training on shift for a couple more months.

In the meantime, is volume or intensity more important for the backoffs? Would I be better served lowering the backoff weight to the point that I can complete the two sets?

Also, when I move to the rotating rep ranges in a few weeks, should I keep the backoffs constant through the three week period, resetting with the new weight for week 1?

[Brent Carter]

Both are important but you need to select a weight so that you can get the appropriate volume since you are already getting your intensity work done with the top set.

Keep back offs constant and add weight weekly. Reset as necessary.

[hatmanii]

Both are important but you need to select a weight so that you can get the appropriate volume since you are already getting your intensity work done with the top set.

This is what I've been doing, so it's good to know I was on the right track. I'll up the sets on my Squat day and see if that helps eek out a few more weeks of progress.

Keep back offs constant and add weight weekly. Reset as necessary.

Awesome.

Last question/clarification (I promise):

With a 8/5/2 (one top set) setup, back off sets of 2x8 then transitioning into 5/3/1 (1x5/1-2x3/3-5 singles,) with backoffs of 2x5 sound like a reasonable plan? I'll figure out the minutae when it comes time but this was my plan of attack for the next few months. Anything amiss?


Thanks a ton, Brent.

[Brent Carter]

Nope, sounds like a good plan. Let us know how it goes!

[hatmanii]

Nope, sounds like a good plan. Let us know how it goes!

Great! Will do, thanks a ton.