3x3-5 double progression for strength gains, its 9 to 15 total rep range,at what precentage to start 80% or 90%, how much rest is needed between sets 1 or 3 minutes, how many times a week for same exercise,how much weight to add at 3x5 to back it down at 3x3, used for bench press, deadlift, squats, overhead press, your thoughts?
Most of these questions will be difficult to answer without some context (your goals and the rest of your program, for example).
I can say there’s no way I’d start at 90%. I don’t think that gives you much room to progress.
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I think its appropriate to do at 85 or at 80, what about rest time, would it be good for deadlift?
What do you think about doing it like this
1x3 1x4 1x4 1x4 1x5 1x5 1x5
1x3 1x3 1x4 1x4 1x4 1x5 1x5
1x3 1x3 1x3 1x4 1x4 1x4 1x5
Individually these are good questions. Together they make no sense.
Somewhere in the 60-70% range is a much better place to start.
They can be done every day, for one or two lifts; a pull and a push. Pavel’s Power to the People is a specific example.
I would not recommend that as a starting point, but it’s doable and does work.
1-3x a week is generally better. On a single day, a squat + push, or a pull + push.
If you’re asking about rest times, you don’t have enough experience. Rest long enough to be able to do the next set. Consider taking the last set to rep failure/AMRAP.
Increase upper body weights by 5 lbs after you hit 3x5, but consider doing the 3x5 for a few sessions before increasing the weight. Increase lower/pulling by 10 lbs.
If the 5/10lb jumps are too much, do a deload back to 60-70% and work back up, ideally with more volume. No point fiddling with microloading to 2.5lb or less increases at this point.
It’s valuable to use more than one rep range. Higher reps have their place, lower reps have their place.
There are also other “isolation” lifts that are beneficial to assist the lifts you mentioned.
Those are general answers to those questions. General principles and patterns you’ll see used that work. But there’s many ways to go about it.
interesting stuff
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