I’m just stuck as to how to program my upcoming block of lifting (I go by semesters which are 3 months long) Ultimately the goal is to get bigger but I am currently pretty weak so I’m thinking about working on maximal strength while adding size specifically to the bench press and overhead
Would a undulating/conjugate method where I have a heavy day and a volume day in one week be optimal? In that case how would I measure progressive overload (I’m at a point where I have a hard time just adding weight to the bar)? Total volume wouldn’t work as I would never be able to surpass the volume day’s volume on the heavy day, or do you keep these separate and just measure density for each day as a benchmark? Or projected 1RM?
At a 200pound 1RM bench (for calculation purposes) this leads to
Ex) Monday - Bench Press 85% 1RM 8*3 Total volume: 4080
Friday Bench press 70% RM 4*10 Total volume: 5600
Help would be greatly appreciated!