volatile
New member
Hi there im 21 and I train for size, I have been lifting for 2 years and am really starting to platue on the bench press and other exercises. I have tryed all sorts of things but am now pretty sure a typical low volume push and pull routine that avoids failure is best for me. My diet is in check im eating 250-300g protein, lots of low GI carbs and EFA's. My recuperation is spot on, I get 8-12 hours sleep a night and I make sure im in bed about 00:00 sometimes 01:00 if its a late night.
I remember I was stuck at 70kg on the bench press for a long time, it wasnt until I used a westside barbell style routine with heavy singles that I managed to break out of my platue and reach 90kg, unfortunetly ive been stuck at 90kg 3x5 for quite a long time (or 105kgx1RM).
Im looking to do 3 sets of 5 on the 3 main compounds (bench, squats, deads) and im trying to figure out the best way to go about this, im thinking of a warmup of around 4-5 sets power lifting style and then going for my 3 main work sets using a static weight, then increasing the static weight by 2.5kg each week.
warmup before work sets
40kgx5
50kgx4
60kgx3
70kgx2
week 1 - 3 sets @ 80kgx5 (easy)
week 2 - 3 sets @ 82.5x5 (still easy)
week 3 - 3 sets @ 85x5 (feeling abit heavy)
week 4 - 3 sets @ 87.5x5 (last set was quite hard, probarbly only had 1-2 reps left in the tank)
week 5 - 3 sets @ 90x5 (last set was really hard, only just got 5 reps, theres no way I would get 92.5x5 next week!)
Now in this position I think there are two things I can do
A: lower the weight back down but slightly higher then what I orginally started with, so something like 85kgx3 (although ive got a feeling this will feel quite heavy and I will hit a wall in a matter of weeks)
B: continue increasing the weight by 2.5kg each week but lower the reps and/or sets, so 3 sets of 92.5x3, or even go into singles but the more and more you do this the more and more you are peaking to your max and risk overtraining.
I just want a few methods of progression that works and that I can continually stick to throughout my lifting career without too many alterations, something solid that works most of the time.
What would you do and what other possibilitys are there? I know there are other methods such as not using a static weight for 3x5 (increasing the weight each set) but surely this fatigues you more and thus your heaviest set won't be as heavy had you of used less of an intense warmup?
I remember I was stuck at 70kg on the bench press for a long time, it wasnt until I used a westside barbell style routine with heavy singles that I managed to break out of my platue and reach 90kg, unfortunetly ive been stuck at 90kg 3x5 for quite a long time (or 105kgx1RM).
Im looking to do 3 sets of 5 on the 3 main compounds (bench, squats, deads) and im trying to figure out the best way to go about this, im thinking of a warmup of around 4-5 sets power lifting style and then going for my 3 main work sets using a static weight, then increasing the static weight by 2.5kg each week.
warmup before work sets
40kgx5
50kgx4
60kgx3
70kgx2
week 1 - 3 sets @ 80kgx5 (easy)
week 2 - 3 sets @ 82.5x5 (still easy)
week 3 - 3 sets @ 85x5 (feeling abit heavy)
week 4 - 3 sets @ 87.5x5 (last set was quite hard, probarbly only had 1-2 reps left in the tank)
week 5 - 3 sets @ 90x5 (last set was really hard, only just got 5 reps, theres no way I would get 92.5x5 next week!)
Now in this position I think there are two things I can do
A: lower the weight back down but slightly higher then what I orginally started with, so something like 85kgx3 (although ive got a feeling this will feel quite heavy and I will hit a wall in a matter of weeks)
B: continue increasing the weight by 2.5kg each week but lower the reps and/or sets, so 3 sets of 92.5x3, or even go into singles but the more and more you do this the more and more you are peaking to your max and risk overtraining.
I just want a few methods of progression that works and that I can continually stick to throughout my lifting career without too many alterations, something solid that works most of the time.
What would you do and what other possibilitys are there? I know there are other methods such as not using a static weight for 3x5 (increasing the weight each set) but surely this fatigues you more and thus your heaviest set won't be as heavy had you of used less of an intense warmup?
