Not Gillingham heavy/light, but...

[Wilhelm]

(Some numbers round up)

This is what I've been running for bench. (all paused)
Originally the heavy day portion of Gillingham's 12 week heavy/light
Twice a week (repeat session), but I do 5 sets of the "single" and i triple or double those as strength allows.
Ideally, moving that upward as I come back around to those weights again.
Or just doing longer pauses.
There are three loading waves each 12 week block, so there is opportunity to improve the same weights within each full block.
On the "working set" side, i will add reps (and/or sets) to weights that have become too easy.
This makes this template very adaptable/adjustable, and i have always liked the overlapping loading in its original form.
Was pleased to hit doubles with 226/102.5 last session.
It's a weight i was tripling (paused) at one point, but i was heavier, and that was pre shoulder injury.
The shoulder is effectively healed now, for the purpose of benching, and i am enjoying building back.
I just bump the template up in minimal increments, being More focused on bettering things from the bottom up, and trusting that will translate to better 1RMs over time.
Meet PR in March perhaps, two weight classes down.
Meet best is 117.5kg
120kg well paused in training twice.
123kg paused -ish

110kg to finish, this block but thinking it will be an easy 2nd attempt by then.
Possibly even better.
Things have been going well, but with this approach it will be nearer the end when i can gauge the top end.
Meet day december 8th

[cole]

i could see that working for bench and press, but those percfentages would fuck me up for lower body

[AlanMackey]

(Some numbers round up)

This is what I've been running for bench. (all paused)
Originally the heavy day portion of Gillingham's 12 week heavy/light
Twice a week (repeat session), but I do 5 sets of the "single" and i triple or double those as strength allows.
Ideally, moving that upward as I come back around to those weights again.
Or just doing longer pauses.
There are three loading waves each 12 week block, so there is opportunity to improve the same weights within each full block.
On the "working set" side, i will add reps (and/or sets) to weights that have become too easy.
This makes this template very adaptable/adjustable, and i have always liked the overlapping loading in its original form.
Was pleased to hit doubles with 226/102.5 last session.
It's a weight i was tripling (paused) at one point, but i was heavier, and that was pre shoulder injury.
The shoulder is effectively healed now, for the purpose of benching, and i am enjoying building back.
I just bump the template up in minimal increments, being More focused on bettering things from the bottom up, and trusting that will translate to better 1RMs over time.
Meet PR in March perhaps, two weight classes down.
Meet best is 117.5kg
120kg well paused in training twice.
123kg paused -ish

110kg to finish, this block but thinking it will be an easy 2nd attempt by then.
Possibly even better.
Things have been going well, but with this approach it will be nearer the end when i can gauge the top end.
Meet day december 8th

I like it, but those back off percentages would kill me. ~75% is my sweet spot.

[Bolder]

I respond nicely to heavy sets 3s to 5s on bench and OHP. However, if I were to do the program, I would end up failing the sets/reps sometime later. It does seem to be a good program for me to follow in the future. My bench strangely doesn't respond to high volume, low intensity, and high frequency types of training (I even ended up regressing on that type of training), unlike everyone else.

It definitely sounds like you benefit from less incremental increases from the previous shoulder injuries you've had. If you did brute force LP to return to your baseline, it'd hurt you more. Have you also kept up with doing OHPs? They're good for shoulder health, IIRC.

[Wilhelm]

So yeah, as i titled the thread, it's "Not" Gillingham's program i'm running.
I'm using the heavy day side of it, and making my progress from the bottom up, with a very modest e1RM being plugged in.

I actually did make a little video for someone on my Discord -



Maybe this will give you guys a better idea than my typed out explanation i made initially
Definitely Not the Gillingham program.
I do love the structure of that template though, always have.
The three loading waves in each block.
And yeah, that 102% at the end is absolutely not what i'm aiming for.
Want to hit that for 5 well paused singles, at an easy "second attempt" difficulty.

Here are today's singles


Raising the floor, making rep, set, and/or pause increases as strength dictates.

AM body weight 174lbs

Here are the "working sets"
I did 4s today, but the next weight up next week will defo be 3s, but i'll add a set, so 6 sets after the 5 singles w/ 237.
Got a little extra grindy on the final rep of the final set.
Perfect
I did contemplate finishing with two triples after the first three 4s.
Gotta push it a little sometimes.

[TornAlien]

So yeah, as i titled the thread, it's "Not" Gillingham's program i'm running.
I'm using the heavy day side of it, and making my progress from the bottom up, with a very modest e1RM being plugged in.

I actually did make a little video for someone on my Discord -



Maybe this will give you guys a better idea than my typed out explanation i made initially
Definitely Not the Gillingham program.
I do love the structure of that template though, always have.
The three loading waves in each block.
And yeah, that 102% at the end is absolutely not what i'm aiming for.
Want to hit that for 5 well paused singles, at an easy "second attempt" difficulty.

Here are today's singles


Raising the floor, making rep, set, and/or pause increases as strength dictates.

AM body weight 174lbs

Here are the "working sets"
I did 4s today, but the next weight up next week will defo be 3s, but i'll add a set, so 6 sets after the 5 singles w/ 237.
Got a little extra grindy on the final rep of the final set.
Perfect
I did contemplate finishing with two triples after the first three 4s.
Gotta push it a little sometimes.

I like how you’re customizing the Gillingham template.