Right now I am doing this for my bench...its the 5x5 split into two days....
2 sets 245 x 5
...some other exercises
3 sets 210 x 5 (close grip)
3 sets 245 x 5
...some other ****
2 sets 210 x 5 (close grip)
I have kind of hit a plateau in my bench and maybe its because I am overtraining? My squats continue to soar every time I hit the gym...I am now on 220 x 20 on my 20 rep squat routine...I started at 185 1 month ago.
I was thinking of doing just 3 sets of close grip monday then 3 sets of wide grip on thursday...or vice versa....
What do the experts think?
How close to failure are you on your working sets?
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I would do them on two separate days, I did this with good success once. We pushed the regular bench heavy on mondays and did a light close grip on thursdays with a higher rep range.
"I PLAY BY MY OWN RULES"
Right now I am failing on my 5th rep every time on my regular bench press. I can do 240 without a spotter and get 5 no problem. But when I do 245 I do 4 good reps then I fail on my 5th...Its weird because I figured with 3 sets id probably do 5 reps, then 4, then 3..instead of missing the 5th on all 3.
When I hit 225 x 20 on my squats...I may do the 30 pounds in 30 days routine again...maybe that will get me over the hump.
I do chest and triceps on different days, especially regular and close-grip bench. Personally, I feel like doing them on the same day sacrifices strength on the exercise done second.
Today I did 3 sets of 1 rep on wide grip 245,255,260. It did not tire me out at all. I then followed it up with close grip 210 for 2 sets of 5 then 225 for a set of 4. I was not tired at all so I do not believe this will cause me to overtrain. 260 pounds is still 20 pounds from my max. The reason behind me doing a couple sets of 1 rep heavy bench is because when I stray away from heavy bench I tend to forget how to do it . Thursday or Friday I am going to try 3 sets of 245 x 5.
Why do so many people think that they are overtraining? Maybe you should do more to get over a plateau.
I think ive been overtraining because I did the 30 pounds in 30 days routine...then I started doing heavy bench twice/week. I am going to try this for a few weeks and see if I can get past 245.
If you were overtraining, your lifts would eventually begin to regress. Since they're remaining stable, your training stimulus probably isn't enough to produce adaptation. You could now simply add to the number of sets, but this would lead to overtraining, and so in comes periodization.