What do you guys think? Would i still be able to milk out my newbie gains? I still think that somewhat a beginner/novice lifter because my lifting numbers are ridiculously low for someone that’s at my weight and height.
bench 3 sets of 5 (75% of 1rm, top sets) and 2 sets of 10 (60% of 1rm, back off sets)
ohp 3 sets of 5 (75% of 1rm, top sets) and 2 sets of 10 (60% of 1rm, back off sets)
bench 3 sets of 5 (75% of 1rm) and 2 sets of 10 (60% of 1rm)(back off set)
My main objective is to add 5lb on the bench press a weak not 10lb, I have a back up day on thursday, let’s say if I failed getting my reps in like say 185lb for 5,4,4 reps, then on thursday I will able to get 5,5,5 and this would help me progress more?
would this enable me to progress more? I feel like doing 5x5 ramped up sets are not working for me anymore and i’ve been told a few times that bench and ohp’s are the sort of lifts that respond well to volume, drop-sets, and having high rep sets.
Last question, do i have to let go of madcows 5x5 and jump on 5/3/1? What bench press/ohp programing would be good for a beginner lifter like me?
I still think I’m a beginner/novice lifter for myself, I’m standing at 226lb @ 5’11" with lifting numbers of my one rep maxes are…