Bench Protocol Critique

Training
1

I am finally lifting regularly after shoulder surgery. Things feel great.

I am following a protocol of 5-4-3-2-Max with dropsets afterwards as follows as an example of today’s lifts.

195 - 5 reps
210 - 4 reps
225 - 3 reps
240 - 2 reps
255 for max reps (today was 5)
210 for max reps
180 for max reps

I like it as it seems to work for me but was wondering if I should do that every week or save it for once a month?

This protocol helped me get from 225 for 2 reps to 255 for 3 reps very quickly (4 months) but that is tapering off and now for 2 months I have only been able to gain 1 rep a month on the 255.

I am trying to get to 315 on bench finally and wondering if doing that once a week is too much.

2

This seems like a lot of warmup… like so much that it’s tiring out the muscles before the money set.

I like 5/3/1’s warmup where you’re doing:

  • 5 reps at 50% working weight
  • 3 reps at 75% working weight
  • 1 rep at 90% working weight
  • Working Weight Set(s)
  • Backdown sets as required

But that’s just me. My pecs and Triceps tire out quickly so I have to be very reserved with my warm ups.

Frankly, I think your lifts are at a point where you need a much less complicated, and more aggressive routine.

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3

It’s just a pyramid style. I should’ve also said that I take three minutes rest between all of those except for the dropset.

I’ve seen some other pyramid styles do 15 reps, 10 reps, and then five reps as you’re working set.

I could try for the next 4 to 6 weeks, keeping the 5 reps, 3 reps, and max reps with dropset.

Thanks!

4

Can I ask…

Is this a written strength template you are following?

5

No sir. Just something that I came up with on own to keep things simple.

I don’t feel tired on my main set, I literally just do not feel any stronger. But I like the idea of backing up on the warm-ups and holding some strength out for the main set.

6

For everything other than bench.

I just follow a simple plan of 4 sets of 8 reps on the large muscles and 3 sets of 12 to 15 reps on the assistance work

7

Can I suggest that you start following a strength template written by someone whose coached many clients over the 2,000lb total?

531
Starting Strength
Phraks Greyskull LP
Westside Conjugate

To name a few.

I dont care what you follow, but these programs have produced massive success across the industry and the creators have made their livelihoods off it. Your goals are to get stronger, so using a proven tool to accomplish this makes more sense, IMO.

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8

Kind of interesting, because to me it feels like very few warmup reps (albeit relatively heavy). It’s been a long time since I’ve put any real effort into strength, though. It seems like it takes me a long time to feel like I’m firing, but it’s kind of a chicken or egg whether it’s because I train myself to be that way or I train that way because of how I am.

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9

My legs tend to do well with multiple warm up sets. Hamstrings do best.

But most of my upper body muscles tire out quickly so I have to be cautious with warmup sets. I just defaulted to what Jim Wendler said and it works well, though I usually disregard the 1x90% set.

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