Bench: 102 x 3 (spotter touched bar on 3rd rep. I needed him to), 90 x 2 x 5. This was just too hard. Truth be told I've been sick as hell for 4 days, so that obviously didn't help, but I still believe this is harder than it should of been. A couple of weeks ago I felt I could of crushed 100kg for 5 or 6 reps, now I feel like I'm burning out again. I pretty much believe I'm working too close to my 1RM; I'm at around 90% + and I just dont think it is doing me any favours. I wanna start hitting rep PRs in the 80-90% range just like all the Russian scientists reccommend. Obviously these PRs will be in the form of sets across or total reps but that's fine by me.
Halting Press (stopped at just above head height): 60 x 5 x 5 (short min rest)
Squat: 110 x 3 x 5
BW Dips: 15, 12, 9 (short rest)
"A couple of weeks ago I felt I could of crushed 100kg for 5 or 6 reps, now I feel like I'm burning out again. I pretty much believe I'm working too close to my 1RM; I'm at around 90% + and I just dont think it is doing me any favours."
ReplyDeleteYou're not burning out and I highly doubt its because you're "working too close" to your 1RM. Rather I want to go on record and suggest it's due to a lack of volume and your constant "program hoping". I know that you will disagree, however I felt obliged to let you know my thoughts.
Also, halting press and press partials? I think you just need to press and press more.
And Russian scientists?? I got a 5 plate deadlift, a BW press x 3 and added over 10 pounds to my bench in 6 weeks by "working too close to my 1RM".
ReplyDeleteI know this is all very individualized and you've got to find what works for you, but consider the following: the basic volume/intensity set up worked for your squat, why wouldn't it work for your bench/press?
You've got to remember that my bench was stuck too and didn't start really responding to the volume/intensity until I incorporated the heavy 90% + (gasp! what about the Russian scientists!?) singles across. That in turn drove up my 5x5 which then in turn continues to drive up my top end strength. Sure I'll stall eventually, but at least I know, through trial and error, WHAT WORKS AND WHAT DOESN'T FOR ME. When I do stall I'll make a slight adjustment within the overall volume/intensity framework and observe its impact, resume making progress, rinse and repeat.
Basic point: give volume/intensity another go with the 5 singles across.
The
Also, stop listening to Lana Del Rey, take your ipod to the gym and start listening to some music that actually promotes aggression, anger and thus testosterone.
ReplyDeleteThe difference between you and I is that you used to be Mr. Reset and would predominantly work within lower percentages. I on the other hand, have been benching at over 90% for literally months. I agree though that this programme hopping can't be good.
ReplyDeleteBTW, you should lift to LDR.
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Delete"The difference between you and I is that you used to be Mr. Reset and would predominantly work within lower percentages. I on the other hand, have been benching at over 90% for literally months.'
DeleteI have been benching "at over 90%" since August 22. You have been benching "at over 90%" since August 9, meaning that we have both been benching in excess of 90% for a comparable time period, only I have been following a a tried and true template and making small adjustments as I go and you have been flip flopping from one Russian scientists to another. Consequently I have made progress and you have not.
Thus your Mr. Reset comment, while an accurate observation of my training LAST YEAR, is completely irrelevant to my original point. I just want to see you making progress again.