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Also, you can definitely already bench 100kg if you're repping 90.
Agreed. You got this!
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That's a great link - loads of info!
I vaguely remember reading about training while slightly fatigued in relation to RPE, main jist was how your muscles don't know what is on the bar, so if you're regularly training to 9-9.5 percieved exertion then it's still good for progress regardless if you need to lower the weight a bit.
On that basis I might drop to 3x3 & keep adding weight on the heavy day (maybe add in pull ups), then drop 10% or so the next session & increase the reps. Good shout about the cable row - haven't done those in a while & used to quite like them.
@ChainBreaker Cheers! When I first started weights again I couldn't have imagined 100kg squats, never mind bench, but 1kg at a time adds up eventually - i'll try a couple of weeks of 3x3 @ 92/94/96kg then see how I feel, it's been nice & steady up 'till now & the last thing I need is an injury.
Onward & upwards!
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ChainBreaker
mcJ78
@Ptown
Science-based mode: activated.
Minimum training dose to hold onto your gains is basically 2-3 very hard set per week.
Minimum dose to make progress is a handful of sets at 1-5 reps that are pretty hard per week.
For time-crunched, sets of 5 are quicker because you don't need as many warm-up sets and, like you said, the overall volume is gonna be higher.
I'd do one day squat + lighter bench, one day heavy bench + other upper body stuff.
Also, you can definitely already bench 100kg if you're repping 90.
Final thought: from a size perspective, you could superset the chest press and cable row for 4 sets, going to basically failure each time, to get a TON of volume in around 10mins at the end of a barbell session. And because it's machines you don't need to load plates or even a warmup really, more time-saving!