wilburburns wrote:Also, the first Work set at 65% is a weight that I have been doing for a warmup for nearly all my BB Bench Pressing.
Yeah, I've yet to deal with a weight that is "heavy." Not for the goal reps, anyway. I'm only finishing my 2nd cycle, but still, it'll be a while before I hit weights that make me wonder if I could get the reps. By then, I should be much stronger and get those, too.
wilburburns wrote:Using the Template you provided and yesterday's 95#x12 = estimated 1rep max 132 x 90% = 119# (USE) 120#
Week 1: 5x(78) 80, 5x(90) 90, 5+x(102) 100
Week 2: 3x(84) 85, 3x(96) 95, 3+x(108) 110
Week 3: 1x(90) 90, 1x(102) 100, 1+x(114) 115
Week 4: 5x(48) 45, 5x(60) 60, 5x(72) 75
Week 5: Add Weight restart at Week 1.
That's it. And for bench, you add only 5 pounds to that working weight - 120 - every 4 weeks. So the next time it'll be a 125 training max, then 130...it's slow, but it's steady. You could go up faster, but really, what's the rush?
wilburburns wrote:Now that I have those numbers actually written down and can compare them to what I have been doing. I see that I "Should" be able easily do 10+ reps on the last set of week 1, easily 6-8reps on the last set of week 2, Likely 4-5 reps at the end of Week 3, then blast right through the the Deload (Week 4) like a warmup.
Pretty much, yeah. Just don't go to failure on that last set, leave a rep or so in the tank. Find a 1RM calculator you like and use that to see how many reps you "need" to break your calculated 1RM and go for it. If you get more, great, if you can't, well, it's a cumulative program.
wilburburns wrote:What "should" the Rest times be like? 3+min for my typical heavy work, or ~2min or less.
As much as you need. I tend to fly through the warmups, 1 minute max, then slow down to 2-4 for the work sets. Like work set 1, 2 minutes, work set 2, 4 minutes, work set 3. But whatever works for you.
wilburburns wrote:I know this works, because many have done it and proven it works. I am just having a hard time seeing how to fit it into my current plan, especially if I continue to do the Rep Day with 95# and continue to add reps to that workout.
On your RE day, you can either do dumbbells for a change of pace (3 sets max reps, then 3 x 10 or something light for deload) or do bench pressing at 3 x max x 50-60% of your training max. Or do incline pressing or overhead pressing for a bigger change. Not that you can't do 3 x 10 x 95# or so, but since that's well into your training range it might not mesh well.
wilburburns wrote:Also, It's hard to fathom that lifting "Light" Weights can improve my strength. This goes against almost everything I keep reading and hearing, "To Get Stronger, Lift Heavy and Eat Well". I guess I need to decide what I am going to do before tomorrow's workout though.. It's either a goal of 120#x3 or start the 5/3/1 cycle.
Look at it this way - it works for the same reason that rep upper day helps you get stronger. The weight doesn't start heavy, but it gets that way, and the volume is self-adjusting to how much you can push out for the day. So you're only doing 5+ of a "light" 100 pounds. 5 x 100 should be light for you, but it'll get pretty hard when you try to crack 10 reps with it. So it doesn't start heavy, but that last rep is a really, really heavy one let me tell you. :)
So I say rack it up and go 5/5/5+ tomorrow. You won't regret it. You know that tomorrow, you'll have a new rep PR for 100 pounds. And that kind of thing will happen over and over.