4-5 months ish, but i think i’m at a plateau, i adjust based on if i completed the HEAVY day fully which changes my 1rm, so i’ve usually been able to increase my compounds by 1.5-2.5kg per week, but now it’s been really difficult to meet the required reps for the 5 sets not sure why, maybe i went up to fast because i’ve been stuck on the same weight for 2 weeks now. Thinking of just moving onto 3x5 or 3x3 until i reach a limit, test 1RM, then repeat 5x5.
HEAVY
- Load: 85-95% of 1RM
- Sets: 5
- Reps per set: 1 x 5, 1 x 4, 1 x 3, 1 x 2, 1x 1
- Tempo: Normal (2 seconds down, 1 second up)
- Rest: 3-4 minutes