On r/fitness about two weeks ago I saw a post of a guy benching 455x5 and he provided information about his program and how he got there.

Vid- http://www.youtube.com/watch?v=-YebG9LUJ7s

He stated he did 10 sets of 3 reps with roughly 85%-95% workload after appropriate warming up.

The way he built his program is he would do the 10x3 and then 3 days later do 5x10 and eventually he replaced the 5x10 for 5x5.

This program seemed sound and I like the idea behind it however I do not know how to structure the program other than those two sets. I tried to contact him for help but recieved no answer.

Anyone know what other exercises you would do on the 10x3 day or the 5x5 day to make this a program and could this type of training be applicable to other compounds like squats/deadlifts/ohp?

This post was edited by Miniflight on Sep 14 2014 05:02am

the only other 2 accessories to both days would/should be incline bench and dips.

Whys that?

and how should their rep/set scheme look ?

My exact follow up question.

This post was edited by Miniflight on Sep 14 2014 09:11am

doublepost.

This post was edited by Miniflight on Sep 14 2014 09:11am

10 sets of 3 at 85% then 3 days later 5 sets of 5-10 with a considerable weight is enough stimulation.... Think about it.

You don't need more than one or two accessories each day.

I figured as much for the work load, I just couldn't pin point which exercises to put in and which to exclude as the accessory.

Thanks a lot for your help.

Could a program similar to this be applied for the other compounds? (DL/OHP/Squat)

accessories are whatever you suck at, whatever you don't like doing, or whatever hits a underdeveloped muscle group.

Lightman just said "the only other 2 accessories to both days would/should be incline bench and dips." tho?

And i was curious because i wasnt sure on the 'optimal/sufficient' amount of volume would be for this training protocol

sounds a little bit like smolov jr...

e/ i ran smolov jr for 3 weeks, and went from 155-175 bench (or 160 1rm, to 185 1rm)

This post was edited by turtol on Sep 14 2014 11:19am