I would only mess with it if it isn’t working for awhile. I think for me at least progress on the bench comes from pushing hard with moderate to high reps. I don’t ever miss a lift, so not all the way to failure, and with good form.
Recently I did 10x10 on bench every week for a few months. I would ramp up the sets so the last was really hard. Out of the blue I maxed out, and hit 375 a 10 lb pr, but at a body weight that was 20 lbs less than my previous pr. No time peaking for the lift. To me that shows I got quite a bit stronger while losing weight.
That’s the direct answer I was hoping for. With the last template I ran I was hitting TMx1 and then supplemental sets. I felt as though I didn’t progress very well, or at all on bench or OHP. I’ve been stagnated for quite some time on both of those lifts.
I have not tried a higher volume (such as 8-10 sets of 8-12 reps, let’s say). So, that may be something I can try for upper body stuff… Like deep water or something…
I would just bump things up a bit at a time. If you are doing 3 sets now, think of doing 4-5 and see how that works. I have responded well to volume in the past, so 10x10 was something that would likely work well for me.
I think bumping upper body assistance can be a great idea, but will likely not pay off short term (unless you assistance is very similar to bench or OHP). I think in a year it will make a difference.
I don’t think slow and steady progress is wrong by any means and at any other time I’d be 100% into it but I’m becoming impatient with my lack or pressing progress in regards to both flat bench and ohp.
After I hit that 405 DL I’m just going to go full bore. I’m 99% sure I’ve convinced myself that I’m doing deep water after this anchor.
I know I already mentioned me doing 10x10, but I just want to make clear that it isn’t necessarily a great idea for everyone, or that you should just jump to that volume. Iirc, I was doing a few months at 6-7x8 or something like that first. I guess my point is do what you need to make progress. More isn’t always better, and working up to high volume is a good idea if you’re going to do it.
Yeah I see what you’re saying man, I’m not sure what would be considered high volume but the past three cycles of 531 I’ve done 10x5 and 5x10 after the main work at a much higher weight than what deep water is supposed to be run.
Idk, I think I’ve done 4 template cycles of 531, and while I am doing great with my lower body stuff I have been making basically zero progress on my ohp and bench. I think I’m still trying to figure out what it is I need to do to make progress on those lifts and am willing to try just about anything.
SS
V bar row at 95lb 5x15
Incline db press at 32.5lb 5x18
HLR 5x12
I am absolutely baffled as to what is going on here. I’m regressing. I may have jumped the gun on this workout by a day, but I figured I’d be ready after a couple of days of rest on upper body stuff. I have also been eating like crazy, but obviously not quite enough to fuel myself after work. My legs are shot today as well, DOMs are killer in quads glutes and hams.
Taking tomorrow off and hitting deadlifts Saturday as planned. Note to self: maintain and follow the schedule even on days where time permits.
270x5
310x3
345x9 (Rep PR?)
385x1
405x1(+20lb PR)
270x20 (figure 8 straps for this set)
SS
DB row at 32.5lb ea 4x20
Landmine press at 35lb + bar 3x12, 1x14 ea arm
Well, I got 405. Stalled at the knee but there was no way I was letting go of that bar. 270x20 was really difficult, but I managed all the reps. Ready for the 5’s week coming up for a bit of a break. Put my body through hell this week and I’m still feeling ok, considering.
Pushed today forward a day due to having obligations all day Saturday and Sunday, wasn’t what I wanted to do, but I made it work. Happy new year everybody.
Yeah, it was the slowest deadlift of my life so far haha. I figured I’d be slow off the ground, I never thought driving my hips through would be where I have an issue. I don’t know if I had the mental capacity to even think about driving hips at that.moment, but maybe next time when it’s not such a “big deal” I’ll have the wherewithall to actually process what’s going on.
Thanks @tinkertailortanker and @jdm135 it’s been a long time coming. Glad everything has finally started coming together. Gotta keep plugging away at it though. 500 here I come.
