(I hate it when people do this but) right from the outset, this is from a natural perspective – because it has always been my understanding that for the natural lifter, if you want to get big and strong, you gotta get strong. And if you want to get strong, you gotta lift heavy. (right? Or not?)
I spend a lot of time in the 85-90% range.
I usually do every other day, full body. So I’ll do
Monday : squat (some variant) 3x3 @ 85% | horizontal push 3x3 @ 85-90% | horizontal pull 3x8 @ 80%
Wed : hinge 3x5 @ 80% | vertical push 5x3 @ 90% | vertical pull 3x5 @ 85%
Then on and on and off, you probably get the idea, also obviously percentages are give or take.
Then when I plateau on a lift I swap it out for another lift of the same movement pattern. So say trap bar DL’s plateau, I throw ‘em out and bring in RDL’s or whatever.
It’s a good system for an intermediate (I think) but it takes a heavy toll on my CNS. Also I do a lot of risky stuff like trap bar power shrugs for sets of 5 and the occasion 100% full zercher off the floor.
Am I lifting too heavy? My real question is this : how close to the bone does one have to lift to get bigger and stronger as a natural? If you look at Christian Thib’s best damn programme, he has people going absolutely all out on one set per movement. But I guess he uses techniques rather than pure weight?
Like if I am doing 3 x 3 bench and the last 2 reps on each set are grinders, with the 9th rep being an utter complete grinder, how much is too much?
In my heart I feel like I need to go ultra heavy to progress – I am 38, and an ectomorph so I feel like I need to do this to make gains. Although I am not particularly strong, 225 max bench, 315 max squat etc.
Before someone says linear progression, I honestly think I’ve milked it a long time ago. Or maybe I have not, and because my heart is not in linear progression then I won’t progress in it.