88NKB
Level 5 Valued Member
Greetings,
For the past month or so I've been running same-weight 54321 for bench press. My setup is as follows:
Frequency: 3x / week - MWF
Rest period: < 1 minute
Progression: 5 lb jumps per session
I used wave cycling, repeating the prior Wednesday workout on the following Monday. I started at 150 lbs, which felt nice and comfortable. Last week I ended up failing at 180, doing 5,3,1.
Today I tested my bench press and hit 165x9. I feel as though I should've made more progress, given that I benched 170 for 5,5,9 while doing GSLP back in November.
Basically I'm not sure where to go from here. I've read PTTP and Beyond Bodybuilding, which is where I got this workout from. Since this workout calls for a starting weight of 10RM, I do not feel like I could make sustainable progress with a reset given that I failed at 180.
My goals are to reach BW bench press for 15-20 reps, 1.75xBW squat, and 2xBW deadlift.
Male, 5-10, 170 lbs, 31 years old. Not too sure about BF%. I also run 1-2 times per week for 2-3 miles at a 7:30 pace.
Other Recent lifts:
Squat 205x5, 225x3
Sumo Deadlift 230x10
Wide Grip Pull up BW+40 lbs x 4 reps
Wide Grip Pull up 20xBW
I also train the squat and pull ups 3x week (deadlifts on Monday and Friday). I have about 45 minutes to train in the morning, 3x week. I use 54321 for squat and Pull up as well (ascending 10 lb sets for squat with 1-2 minute rest).
I'd like a template that provides more feedback throughout the cycle, perhaps incoporating test days 1x week or so to gauge progress. I'm less concerned about squat and DL, because those have a ways to go. Sorry for all the detail, and thank you in advance for your help.
For the past month or so I've been running same-weight 54321 for bench press. My setup is as follows:
Frequency: 3x / week - MWF
Rest period: < 1 minute
Progression: 5 lb jumps per session
I used wave cycling, repeating the prior Wednesday workout on the following Monday. I started at 150 lbs, which felt nice and comfortable. Last week I ended up failing at 180, doing 5,3,1.
Today I tested my bench press and hit 165x9. I feel as though I should've made more progress, given that I benched 170 for 5,5,9 while doing GSLP back in November.
Basically I'm not sure where to go from here. I've read PTTP and Beyond Bodybuilding, which is where I got this workout from. Since this workout calls for a starting weight of 10RM, I do not feel like I could make sustainable progress with a reset given that I failed at 180.
My goals are to reach BW bench press for 15-20 reps, 1.75xBW squat, and 2xBW deadlift.
Male, 5-10, 170 lbs, 31 years old. Not too sure about BF%. I also run 1-2 times per week for 2-3 miles at a 7:30 pace.
Other Recent lifts:
Squat 205x5, 225x3
Sumo Deadlift 230x10
Wide Grip Pull up BW+40 lbs x 4 reps
Wide Grip Pull up 20xBW
I also train the squat and pull ups 3x week (deadlifts on Monday and Friday). I have about 45 minutes to train in the morning, 3x week. I use 54321 for squat and Pull up as well (ascending 10 lb sets for squat with 1-2 minute rest).
I'd like a template that provides more feedback throughout the cycle, perhaps incoporating test days 1x week or so to gauge progress. I'm less concerned about squat and DL, because those have a ways to go. Sorry for all the detail, and thank you in advance for your help.