Bench help

[Johnny442]

My brothers I'm looking fo r some feed back on my bench work! I'm currently cruising and cutting until meet prep in August. I'm trying to keep my bench numbers heading up or at least stable during the cut. Here is what I've been doing for the last 3 weeks! Weeks 1-2 I did 5x5 comp bench adding 5lbs each week. Also did floor press, dips, and another tricep exercise! The 3rd week I did 5x3. I'm hitting a RPE of 9.5 on 5th sets. These are on Sunday! On Wednesday I do 8-10 x3 @50-60% for speed. Use mini bands every 2 wks on this. Follow this up with db overhead press and tricep work. Any help and suggestions appreciated!

 

[Perrin Aybara]

Sheiko worked really well for me on a cut. RPE usually gets me in a hole because I'll chase numbers rather than be honest about what RPE I'm hitting.

 

[Docd187123]

I'm at work so can't type out a detailed reply but the first thing to pop out at me is your speed day on Wednesdays. Intensity preserves strength and muscle mass during a dieting phase and speed days are low itensity. Drop your speed day and do something in a higher intensity range.

 

[Johnny442]

I'm at work so can't type out a detailed reply but the first thing to pop out at me is your speed day on Wednesdays. Intensity preserves strength and muscle mass during a dieting phase and speed days are low itensity. Drop your speed day and do something in a higher intensity range.

Thanks Doc. How much intensity and what rep ranges. Thanks in advance.

 

[Johnny442]

Sheiko worked really well for me on a cut. RPE usually gets me in a hole because I'll chase numbers rather than be honest about what RPE I'm hitting.

Which sheiko would you recommend?

 

[Perrin Aybara]

Which sheiko would you recommend?

I did the four day split, i believe it's 10 weeks. I just like that it's percentage based and very submaximal. I struggle with RPE because i chase numbers and lie to myself in favor of making progress. This is a recipe for disaster on a cut.

 

[joliver]

A different angle on doc's point is that volume fatigues much more than loading. It requires much more recovery that may be difficult in a calorie deficit.

Loading taxes the cns while preserving (possibly increasing) your strength and doesn't incur nearly the muscular fatigue requiring recovery. That's why peaking cuts the volume earlier than loading intensity. So loading intensity is a better option when recovery may be limited.

If this doesn't make sense or isn't applicable, I'm sorry....I've been drinking since like 10am.