Wow I thought
@Old and Grey pretty much summed this up at the beginning. But here we are with the 15th reply.
@Mikael Eriksson if you are determined to use 1rms for training don't foresake higher volume (higher reps lower intensity) but you could use something like this for your compound lifts (Bench, Squat, Deadlift) assuming you work out three times a week without doing an A/B:
Week 1 (15s): 2 sets 75/85/95% of your 15rm
Week 2 (10s): 2-3 sets 75/85/95% of your 10rm
Week 3 (5s): 3-4 sets 75/85/95% of your 5rm
Week 4 (singles): Monday 5-8 sets of 75% (perfect your form and explosiveness), Wednesday 3-5 sets of 90% (this is just acclimation, don't build up too much fatigue), then Friday warm up, do a 70, 80, 90-93%. If you feel good and your last rep went well increase your 1rm from the last cycle by 5lbs. If that goes well and you want more, increase it by another 5-10lbs. Finally if you are really feeling it go for a 3rd rep at another 5-10lbs.
Week 5 (recover): Bike, sleep, eat, deload etc. Go back to week 1 once recovered but don't take more than a week off imo
This likely isn't a great plan but you may be able to make some progress off it because you are using a progressive mechanical load, a measure of periodization and you are spending 2-3 weeks in solid hypertrophy with the tail-end of the 15s through the 5s. Using a week to acclimate the singles should allow you to dial in your form and hopefully not die.
HOWEVER if you are really benching 60kg for anything less than 20 consecutive reps, you should only do volume. Frankly you don't need to periodize, all you need to do is progress your load. 60kg this week, 62.5kg next and so on and so forth.
What I am guessing is that you are actually confused why submaximal loads can create hypertrophy. Here's the simplest explanation I have: You want to use a load that will force your body to adapt, once your body adapts you will need to increase the severity of the stimulus. You can do this by increasing the quantity (reps) or intensity (weight) or both. Your stimulus needs to always remain in front of your current level of adaptation, which is why all (good) programs have a progressive nature. You will get to a point where your body is too fatigued to accept any further stimulus regardless of the quantity or intensity and you need to rest.
You regularly see people talk about rep and weight ranges but that is just to add some structure to the simple principal of start with the smallest load that will result in growth and then continue to apply a greater stimulus throughout the training block. This is why submaximal loads still create hypertrophy.
