Help with Planning Weight Progression for Lifts

Training
1

After a bit of break (6 weeks or so) I finally got time to lift again.

I came up with a very basic plan based on lifts I enjoy to stay motivated. It looks like this:

  • 3x5 Deadlifts (conventional), 3x5 Bench Press, auxiliary lifts (biceps, triceps, shoulders, abs, whatever I feel like)
  • 3x5 Behind the back deadlifts/hack squats, 3x5 shoulder press (barbell), aux lifts
  • rest
  • repeat day 1
  • repeat day 2
  • rest
  • rest

I tested my regular effort 1RM last week and discovered I’m weak as shit, basically novice numbers after the break.

Originally, I wanted to do 5/3/1-like weight percentage progression but I feel like that’s too slow. Perhaps adding 5/10 lbs each week would be better? What would you guys suggest?

2

When I’m doing my own plan, my progression is simple:

Determine how many sets/reps I want to do (lets say 3x5). Determine my weight (lets say 225).

First week I do 225 x 5 x 3. If I hit all reps, next week I do 225 x 6 x 3. I do this progression until I hit 225 x 8 x 3.

Once I hit 225 x 8 x 3, I increase the weight, and reset my reps to 5x3. For Squat/Deadlift, I increase by 10 lbs. For OHP/Bench I increase by 5 lbs.

So, the week after benching 225 x 8 x 3 I will do 230 x 5 x 3. And so on.

Very rarely, if I gauge that I’ve set my starting weight way too low, I’ll bump up 10 lbs instead of 5, or 15 instead of 10. I don’t like to do more than that though. This is a long game, so no need to rush.

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3

Just do a proven 5x5 template -Bill Starr, madcow etc

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4

Then do actual 5/3/1, and progress quicker.

5

Yeah people gloss over the fact the hitting rep PRs is part of the progressing model on the system.
Seems like people who have issue with the weight progression of the system kinda over look that .

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6

Here I am thinking the progression in 531 is too fast…

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