Hi, hopefully i can borrow your expertise for a minute!
still following the original layers as you know, but i don't think i've ever done more than 4 sessions a week..
now i workout at home, i can commit to 7 sessions if needs be (which is great!)
following a 2 WEEK lay off, i really committed to the layers. over the last 8 days i've completed 7 layer sessions, the last 5 sessions have been consecutive.
today was my second incline bench press session.. i only managed to ramp up to 5lb LESS than last time! plus i wasnt able to complete my second set of hard 5's (i got 5,4,3 reps @80%) which has never happened before!
i was just wondering if you think my CNS has burnt out, and whether i should take more days off, or just keep pushing to build up my capacity?
alternatively, would it be a good idea to do this:
SGHP - ramp to 1rm, 3 sets @90%, 3x hard 5's @80%
Inc Bench - ramp to 1rm, 3 sets @90%, 3x hard 5's @80%
Front Squat - ramp to 1rm, 3 sets @90%, 3x hard 5's @80%
OFF - no lifting at all.
SGHP - ramp to 3rm, 3 sets @90%, 8x3 @80% 30 sec rest
Dec Bench - ramp to 3rm, 3 sets @90%, 8x3 @80% 30 sec rest
Back Squat - ramp to 3rm, 3 sets @90%, 8x3 @80% 30 sec rest
so kind of alternate the intensity on the CNS... planning to increase the 90% work and decrease HDL weekly as you suggest in the Max Hypertrophy layers (hypertrophy is my goal), then reset.
your thoughts are very much appreciated as always,