Lol at 90% being “lighter weights”…
I’ve tried a bunch of things in the past and here’s what I’ve been able to piece together so far from my training.
Super high frequency, high intensity, and either low or high volumes, but if I need to take any time off for longer than half a week I lose weeks worth of progress. I also am in pain almost every day I’m doing this, but the lift improves.
Because the above is impractical and probably not sustainable for me, I’ve made good progress decreasing the frequency to 2-3 times a week, lowering the intensity to 70-80% and somewhat more volume per day for the accumulation block and working up from there into the intensification block. Still toying around with specificity on the squat, although at this point it seems like the more specific my lifting is the better.
I can feel recovered from a bench session in just a couple hours, meaning if I wanted to I could (and have) benched up to 6 times a week with high intensity and usually low to moderate volume, depending on the day. Unfortunately, although I seem to recover just fine from these sessions, it doesn’t improve my bench a whole lot.
Further revision has led me to find that, much like my squat, my bench needs a little bit lower frequency and a little less specificity than I was giving it: 3 times a week total with the competition bench or a very close alternative (e.g. one board, 3 ct. pause, etc.) making up two of those sessions and one of those sessions being a less-specific movement (e.g. incline bench, floor press, dead bench, etc.). These are all typically 80-90% with moderate volume.
This one has been all over the place. Sometimes if I increase the frequency my deadlift spikes, other times it falls. So I’ve settled on one heavy day a week (80-90%) with relatively low volume and then one lighter assistance lift (block pull, pulls against bands, pull to the knees, etc.) once a week, either on my heavy deadlift day or on a separate day, to get more volume without taxing the CNS too much.[/quote]
There could be some issues with your approach. Whilst I’m no expert, I have been doing this a few weeks now and pain, not sustainable, poor results and “all over the place” might be an indication of an issue.