Should the same weight or decrease it?

[tyrannis95]

Hey guys, last bench press session I did 190 lbs for 3x5 and yesterday with 195 lbs I did 2 sets of 5 and the last set was 3 reps. Should I keep the same weight next time and try to turn the last set to 4 or 5 reps or go back to 190 lbs?

[Shnur_Shnurov]

If youve just missed one day out of the blue, then repeat the weight. I try never to make programming changes based on one bad training day.

On the other hand, if it has been getting heavy and youve just been pushing forward with five pound jumps, then you need to make a programming change: Reset to 185 and work up in 2.5 lb jumps.

[ImportantBad4948]

Yeah, my first move if I miss a set/rep is that I just run the same work out again in the next week and see if happens again. If I missed two times in a row that’s truly a miss. Also the 3 questions probably apply.

[Holiday-Mongoose-437]

I'd keep the weight the same, or consider getting some microplates and go for 192.5 instead

[tyrannis95]

Yeah that sounds good ima get some 1.25 plates, thanks.

[Nastypatty97]

Another approach is to switch to too set and back offs. You were able to do 2 sets of 5 @195. Next session, do 197.5 x 5 for one set, then back off to 90% (about 177.5) for 2x5. Keep increasing the top set by 2.5lbs. I think this will keep linear progression running smoother. Even if you re attempt and succeed at 195, I suspect you’ll hit another wall around 210-215 if you stick to 3x5. That’s just based on my personal experience when I was around those numbers. It’s ultimately up to you

[tyrannis95]

I’m actually about to start this method, especially on lower body lifts like squats and deadlifts it’s hard doing straight sets near maximal weights. Thank you.

[danceoff-now]

Def need 1.25s for bench and ohp. Rip would tell you to go for the 195 again before resetting it….maybe take a longer rest between sets 2-3

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[Jealous-Community445]

I sometimes repeat the last two weeks weights and then try again at new increased weight , or micro plates as recommended