Your lifts are getting up there, especially good progress for your age bracket.
Thanks for that, bench is still an issue as the same loads seem to get harder each cycle, must just be my age, gone are the days of 140+kgs for singles and using 100 kgs as a warm up!! back then I was 12 lb'ish heavier (196 lbs) than today at a similar body fat level (was told I looked at least another 14 lbs heavier than that but had sparrow legs (still have just not so skinny) so it was all upper body), the joys of being in your late twenties / early thirties.
Mind if I ask your to (re?)post your program?
Current programme is one of my hybrid routines, using the principles (loosely) of HST but doing it DUP style (I know you do not believe that this is compatible with HST) - 5s on Monday and Tuesday, 10s on Wednesday and Thursday and 15s on Friday and Saturday and also starting to use myo-reps for the 10s and 15s only - two routines with 1 x push, 1 x pull and 1 x leg exercise as detailed below - loads are % of last cycles projected 1 rm - number of reps will be equal to a minimum of 2 sets of each rep range (up to week 5 / 6) - where myo reps are used it will be 1 x activation set stopping approx 1-2 reps short of failure in the early stages (once I reach week 4 or 5 it will be almost to failure) with the myo reps equal to one set set of 15 or 10 depending on which rep range I am working on for a total of 3 - 5 mini sets (no more than 5) depending on how it feels on the day
Routine A (M/W/F) - Rear Squats / Flat Bench / Pendlay Rows
Routine B (T/T/S) - Deadlift / Overhead Press / Neutral Grip Chins
Week 1 - 5s will be @ 75%, 10s @ 65% and 15s @ 55%
Week 2 - 5s will be @ 77.5%, 10s @ 67.5% and 15s @ 57.5%
Week 3 - 5s will be @ 80%, 10s @ 70% and 15s @ 60%
Week 4 - 5s will be @ 82.5%, 10s @ 72.5% and 15s @ 62.5%
Week 5 - 5s will be @ 85%, 10s @ 75% and 15s @ 65%
Week 6 - 5s will be @ 87.5%, 10s @ 77.5% and 15s @ 67.5%
Week 7 - loads will be determined by week 6s successes or failures
Week 8 - loads will be determined by week 7s successes or failures
Week 9 - SD or deload
Deadlifts are trained completely different - I do 4 sets of 2 reps on Tuesday, 3 sets of 3 reps on Thursday and 2 sets of 5 reps on Saturday - I look at last cycles best for each group where the numbers stated have been achieved and then deduct 20 kgs from that load and increment back up in 5 kg increments so new loads are attempted on week 5 onwards, only moving up when the required number of reps and sets have been achieved - WOULD YOU CHANGE MY SET UP ON DEADS?
Note - This cycle and the next cycle have been shortened (dropped weeks 2, 7 and 8) as due to go on holiday in June to celebrate my 50th and did not want to do a whole 12 week stint without a break (getting old)
