Can you outline a sample day?
So for example let's look at Week 1, Day 1 of the 4 Day Program. Currently using an imaginary SQ/BP maxes of 100kg it is:
Front SQ: 30kg x 4, 40kg x 4, 50kg x 4, 4, 4
Bench Press: 50kg x 5, 60kg x 4, 70kg x 3, 75kg x 2, 2, 2, 2
Squat: 55kg x 3, 65kg x 3, 75kg x 2, 2, 2, 2
If we were to apply the intensity decrease and reps increase it would become:
Front SQ: 25kg x 7, 35kg x 7, 45kg x 7, 7, 7
Bench Press: 45kg x 8, 55kg x 7, 65kg x 6, 70kg x 5, 5, 5, 5
Squat: 50kg x 6, 60kg x 6, 70kg x 5, 5, 5, 5
I do respond better to higher reps and lower intensities, on paper this actually looks like something I would respond to. I would like to get some feedback on it though, for example when the percentages get higher like 85+ would I be better off adding a different number of reps perhaps fewer like 2?
Thanks.
Ultimately, do whatever works. Personally I'd keep the percentages as they are and adjust the reps since it's far simpler. But I can't really say anything if what you do works. I've found that you can play around with the rep ranges a bit and still do the exact same style of training as long as you don't go beyond 3 reps shy of failure. So if you fail on the 12th rep at 70%, you could do sets of 8-9, 4-5 @ 80% and so on.
Yes that's good input, keeping it almost on an RPE type of thing (although I've never done it that way) but just to keep a few in the tank.
I find I tend to overdo things quite quickly, and since I'm a little older now, I thought reducing the intensity to match the increased volume may be a sensible route. But yes, whatever works. I will have to actually experiment in the gym and not just on paper!
