Interesting way of training. I mean I used to do like 10 sets but it would be lighter weight, pyramids, etc. You're doing low volume high intensity but for many sets. How do you find this? I feel like you'd benefit more with less sets and higher intensity, first sets being higher reps and lower reps as the weight goes up but you'd be able to probably hit more weight. I feel like all those sets before your last set of heavier weight are burning you out. Of course I say this cuz I'm stuck in my ways lol. Not saying what you are doing is wrong at all. Just my thoughts.
No worries...I'm always looking for input! It's the nature of this Wendler Hybrid I am on. This is just one workout. My next chest day may be a high volume / low intensity workout at only 65% of my training max...but with reps around 8 per set with the last set being as many as I can get with a different weight. Then the next may be a speed day with moderate weight...but low reps using chains or bands...but trying to move the bar as fast as possible with varying grip positions.
It is basically a periodization program that last 3 weeks. It focuses on Squat, Bench, Deadlift, and Over Head Press. In the 3 week run....there is a Tier one exercise for each group which is the main lift like Bench, then a Tier Two exercise which emphasizes volume like the dips. With Deadlifts as the Tier one...Bent Rows may be the Tier two.
Tier one exercises stay the same...but Tier two exercises are rotated out with different exercises every 3 week cycle.
But volume and intensity rotate and at one point during those 3 weeks each main exercise gets hit with a "max attempt" that sets all my numbers for the upcoming 3 week cycle. This is usually done after having a rest day.
Anything else I do are accessory exercises that are supposed to be designed specifically for supporting progression of the main lift.
In short...it's really a power lifting program. I'm sure I could get better growth from a different type of program, but I have always been more into the strength aspect.
Training like this I can easily put up 275lbs on the bench for a good number of reps. But when I trained higher volume with lower weights in the past...it's like my strength drops dramatically. For some reason...my body responds really well to the low rep high weight sets.
I don't usually fatigue on it until the week that I'm working in my 90% max range.
For example in the 2nd week...I may have 8 sets of bench at 5 reps of 275lbs...and the last set is as many reps as possible at 315lbs. When in that range, the last set feels like I have been holding back on all the previous sets and I will put it up for 10-12 reps.
Sorry for the long post. But this style of training has me either trying to beat amount of weight or amount of volume each workout. Both are progressive and if you are improving one or the other...it's still progress.
Now for how long I can keep it up...I don't know. At 44 years old...I still feel pretty good and my joints feel great. But I am OCD about form...and I also do a lot of stretching, foam rolling, and band work for shoulders to keep them healthy.
Honestly though....it's a lot more thought out than the way I probably described it. Every training day has a purpose that builds onto the next training day. It looks like chaos...but is pretty well thought out once you read it all the way through the way Wendler wrote it.
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