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Slow progression 5 pounds a month ideas critique

propp

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Mar 9, 2010
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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 🙏
 

bad rad

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Mar 26, 2017
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Strength is a skill and needs a lot of practice. I'd use less volume but more frequency. This keeps inline with Eastern Bloc philosophies too. If 8 is your rep max then all sets should be 5 reps or less. 1/3-2/3 of your rep max works best with the high frequency training. Your top sets can approach 80% but all the ramps getting there count as overall volume too.

Check out Boris Sheiko for more training plans.
 
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