I see nothing really wrong with your routine…I mean I wouldn’t personally use the same progression scheme you are using, though I see no reason why it wouldn’t work.
Yeah, 6 reps @ 90% is a pretty hard set. As a guideline, Juggernaut has you use 77.5% for sets of 5 and that is of a training max (90% of 1RM) and 5/3/1 has you using 85% of a training max for 5.
It is worth taking these lessons on board and beginning at about 75%. It may seem light to begin with but your body will thank you in the long run.
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The top set is usually 85% of my 1rm my mistake.
I managed to hit 6 reps with it today on my bench so ill add 5 lb for my next session.
To pile on this angle further…I returned to heavy barbell lifting last August after about a year dabbling around with kettlebells (which was preceded by six years of primarily long-distance running and cycling).
The first time I deadlifted last summer, I worked up to 305 for a single.
By mid-January I was up to 405. Let’s call that my “noob gains” period.
I pulled 455 for a single exactly three months after pulling 405.
What was my training like in those three months? It certainly hasn’t been complicated. About 90% of my workouts this year have been “go to the gym, deadlift 135 for a couple reps, deadlift 225 for a couple reps, deadlift 315 for a couple reps, deadlift 405 for a couple strong singles, do a set or two of pullups, and go home.”
Somehow every single time I went to the gym, I forgot to do any leg curls, leg extensions, leg presses, or calf raises. Shoot. And somehow I still continued to progress.
So when Yogi says this…
…I agree entirely. But I think this…
…is entirely what explains the rate-my-program posts. People who are struggling the slightest bit to progress hit the panic button and conclude that since whatever they’re doing “isn’t working” any more there must be something better out there. I definitely had a stretch myself of program hopping and constantly shifting goals awhile back…but these last three months have been highly educational. Consistent, steady work and a good (enough) diet and good (enough) sleep will keep progress coming for awhile (long past the sticking point that most of the rate-my-program guys are hitting). You just have to actually put in work and stay the course.
To be clear: I am not advising that anyone follow my specific path. I am merely illustrating that, as Punisher and Yogi said, the specific program is only one component of sustained progress, and likely a much smaller one than many people think.
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I would like to think it all comes down to a few simple points.
If it works, it works.
Asking other people to rate your program is a form of validation seeking and honestly quite lazy. Go read and do your own research. By asking us, you’re making us do the work for you. Asking for tips, that’s fine, asking us to rate and give the chop o’ approval… Stop.
Attitude + Nonsensical Programming > Skepticism + ‘Best’ Program Ever
and lastly,
The aim is progression. Be it the weight on the bar, the reps you’re doing, the intensity in which you’re doing them and what not. If you’re progressing, you’re heading in the right direction. Progress is gonna be slow, if it weren’t we’d all be squatting 2000lbs like what Yogi said.
@ChaseLA, I’m not directing any of this at you cause you seem to roughly have an idea of how to train(from your posts at least). I just like commenting and being a busybody.