I have began a routine based on the 4 week block structure outlined in Christian Thibaudeau’s “Black Book of Training Secrets.” Following his block structure, with an emphasis on gaining mass, the set/reps schemes are as follows:
(4-5 total exercises used each session)
week 1: 3x10
week 2: 3x10, 3x8
week 3: 8/6/4, 8/6/4 (wave loading)
week 4: 2x8, 2x5
The first week went well. However, Thibaudeau recommends in boduybuidling type workouts to use close to your best on each set for the desired number of reps. Today was my first day in week 2 and I found that after completing the 3 sets of 10 for the bench, I could not increase the weight one damn pound when moving to the 3 sets of 8 in the same exercise. I found that I was fatigued to the point where 8 reps was all I could handle with the 10-rep weight, and actually had to DECREASE the wieght for the last 2 sets of 8.
Does anyone have any recommendations about intensity levels that should be used when working within the confines of the 4 week block structure outlined by CT? Percentages of 1RM?
Any help would be appreciated…