Right Now I’m doing a Pavel routine:
Basically, I start off with 67% of my one rep max and I’ll do one set of five a day. From monday to friday, adding 5 pounds per workout. When I reach my five rep max (155) I’ll then switch to a ladder routine for every other day for two weeks and perform sets of 1-2-3 until my form becomes shabby. Afterwards, I’ll take 10pounds off my 5 rep max (145) and resume to the linear add 5 pounds a day. When the 5 rep set gets tough, I’ll take two days off, and then max out.
1-2-3 ladder x 5 with 155pounds :Total 4650
1-2-3 ladders x 6 with 155 pounds, weight felt a bit unstable on the last ladder set :Total 5580
1-2-3 ladders x6 (5 of them with 160, 1 with 155): Total 5730
1-2-3 ladders x 7 with 160 pounds :Total 6720
For my next workout, should I add one more bench ladder to make the total volume 7680 or should I add 5 pounds to my weight to make it 6930?
I have no idea how to cycle my workload, keep in mind the routine has me benching every other day for two weeks. I know its an insanely high frequency, but I’m willing to give it a shot.