HLM- Heavy day Bench Press question

[Giri Kotte]

Andy,

My heavy day Bench Press moved from 3 sets of 5 to 3 sets of 3. What would be the next logical modification once the 3 x 3 scheme runs out its utility?

[Andy Baker (KSC)]

You need enough volume and intensity on the heavy day bench to drive adaptation. Lots of options. You can set up a 3-week rotation of higher to lower volume / lower intensity to higher intensity like:

5x5 - 5x3 - 5x1

Or something where you have a single top set in the 1-3 range followed by some back offs for volume at like 3x5.

[Giri Kotte]

You need enough volume and intensity on the heavy day bench to drive adaptation. Lots of options. You can set up a 3-week rotation of higher to lower volume / lower intensity to higher intensity like:

5x5 - 5x3 - 5x1

Or something where you have a single top set in the 1-3 range followed by some back offs for volume at like 3x5.

I prefer the scheme with a single top set of 1-3 reps with back-off sets. Any suggestions about the percentages of the back-off sets w.r.t. the main sets? I know you don't believe in percentages but and rough suggestion for a starting point would be helpful.

A general HLM question. Is the heavy day is responsible for both volume (to drive adaptation) and intensity (to set PRs)?

[Andy Baker (KSC)]

I believe in % when they are relevant. So if you just did a max effort single, then 90% will predictably yield 2-4 reps 5-10 minutes later. But the single you did 6 months ago doesn't mean anything when using % based programming.

If you do this it would work:

5RM + 3x5@ 5-10% reduction

3RM + 3x3 @ 5-10% reduction

1RM + 2x2 @ 5-10% reduction