Strength is a marathon not a sprint i’ve been lifting consistently for 15 years I’m happy with slow but steady progress. I was thinking of doing the following for bench:
I’ll take my eight rep max which is 250 And do this ....
week 1 250 for 6x3
Week 2 250 for 5x4
Week 3 250 for 4x5
Week 4 250 for 3x6
Week 5 deload
week 6 255 for 6x3 .... and the cycle repeats. This is a rather much slower progress however after six months of doing this I should be able to do 280 for a set of six or something like that which is a good amount more than what I can do now. What do you guys think of the progression do you have anything else in mind you feel would work better? this is more like a Russian style approach keeping weights at 80% of your one rep max at all times from what I read in my research top and strength needs consistent stimulus with 80% of your one rep max sub maximal weights all my accessories would be bodybuilding style 10 to 15 repetitions. I’m 5’9” 205lb 36 years old.
Thanks
I’ll take my eight rep max which is 250 And do this ....
week 1 250 for 6x3
Week 2 250 for 5x4
Week 3 250 for 4x5
Week 4 250 for 3x6
Week 5 deload
week 6 255 for 6x3 .... and the cycle repeats. This is a rather much slower progress however after six months of doing this I should be able to do 280 for a set of six or something like that which is a good amount more than what I can do now. What do you guys think of the progression do you have anything else in mind you feel would work better? this is more like a Russian style approach keeping weights at 80% of your one rep max at all times from what I read in my research top and strength needs consistent stimulus with 80% of your one rep max sub maximal weights all my accessories would be bodybuilding style 10 to 15 repetitions. I’m 5’9” 205lb 36 years old.
Thanks
