Originally Posted by Cool The Kid
I am liking that 3 way split. I don't want to fuck with the grip as I really want to reinforce technique through repetition. But I am thinking of basically running a lower volume bootleg Smolov Jr. 5 sets of bench 3x a week, first day will be ~77% x 6 with pauses at the bottom, 2 days later 70% 1RM x 8 for speed, 2 days later 85% x 4 for straight up heavy work and then I rest for 2 days and start over. Gonna try and add 5lbs to everything every 2 weeks, which should be doable if I'm not taking anything to failure. I've done 3x5x90% 2x a week, worked for a while and I burned out. Doing 3x8-10x~77% now (205), and it's OK, but I think going to failure is holding me back. Gonna cut my routine down a bit too from 7 movements a session to 5, while just upping the sets from 3/movement to 5. I'm hoping keeping short of failure while upping volume will be the trick.
Sounds like a good plan.
Some things to consider:
- My program tends to have lower reps for pause reps than normal reps. Reason is the TuT will be much higher with paused reps. Try out your plan first, but consider lowering the reps on the pause bench to the 3-6 interval. You could also afford to start a little lighter, imo.
3 x 5 @ 90% is too heavy in my opinion. I used to train like that when I did my own programming, and it only lead to aches, mental fatigue and ingraining worse technique. Most of my prescribed work is in the 70-75%% range of 4-6 reps or when I do 75%-85% its like 2-4 reps. It may sound light but you also have to factor in that I do pyramid set x rep scheme and train very often.
For easier progression, my program is laid out that every other weak is intensity focused and volume focused. I feel like simply increasing the weight while keeping reps and sets the same has its problems.
On volume weeks, it something like 3-4 top sets of 4-6 reps with 3-6 sets of higher reps leading up to those. There might even be another accessory lift added for 3-5 sets of 8-10 reps on the volume weeks, which is taken out next week which is intensity.
On intensity weeks, its 5-10 pounds heavier with more sets of lower reps, like 3-4 sets of 2-3 reps.
The week after that is volume again, and then the weights are 5 pounds heavier than the last intensity week.
Volume week: 4 x 6 @ 100 pounds
Intensity week: 4 x 3 @ 110
Volume week: 4 x 6 @ 105
Over the long training cycle, the overall volume and intensity increases. So you have two "waves" of periodization going on in each cycle at the same time: Long term increase in volume and intensity + a switch between volume week and intensity week.
This prob sounds complicated, but you were interested in trying out a periodized plan and this is one smart way of doing it.