hey,
The last months i did a dup routine and rotated between 3x10 2x15 and 3x5 2x the week.
it really went well,then i switched to ramped sets and again my progression really rocked.
Know i wanted to focus more on hypertrophy and strengh so i cut back the 2x15 and did a more texas method orientated model (a volume day and a intesnity day so to speak):
Monday 5x10 straigth set
friday 1x10 ramped.
I switched all exercises for this new cycle and tried it for 3 weeks-every lift increased but NOT The bench.it regessed on monday and friday.(after 2 weeks)
Also i didnÃ??Ã?´t “felt full” cause the weight used for my 5x10 (2min rest) is perhaps my 20RPM so REALLY light.
So i thought to cut back the sets on all exercises/raise the intensity (especally the bench),incorparate a more heavy day and start over again.
So the new cycle looked like this:
MO 3x8-10 (2min rest)
fri: 3x3-5 (3min rest)
All lifts are increasing again but the bench and curl is stucked/regresses AGAIN after 2 weeks of Prs,but ONLY on my mondays workout.
I don�´t get that-even the dips (They are my last push exercise on each day-bench is the FIRST) are still increasing.
Got some coints for me on this? The exercises i do now i have not done 6 months-so exercise pattern exhausment shouldn�?�´t be te case.
Of course its possible to adress week points etc-but hey by bench weight on friday for 3x5 are 90kg-so not that much.
is it possible that my pecs are that weak,that they cannot handle the “volume” workout?
Should i decrease the volume on mondays for bench and curl again- to 1-2x8-10 and increase the weight?
Your input is greatful welcome!!!
sss