sosso wrote:I lowered the weight, hoping to progress further above 55 kg in the coming week. I know that if I attempted 55 kg for 3 x 5 tonight I would not have been able to do all 3 sets. I'm not sure if 50 kg is low enough to be an effective de-load.. maybe I should go lower.
Rippetoe recommends deloading by 10% - so based off 55kg, 50kg is spot on. But he also recommends smaller jumps than 2.5kg/5lb, once you're near getting stuck. If you can't do smaller jumps than 2.5kg, and 50kg didn't feel light, I would either repeat 3 X 5 X 50kg one more time, then go up to 52.5kg and then 55kg and on, or drop back slightly to 47.5kg, then up to 50kg, and so on.
If that doesn't work, and you don't have Practical Programming, let me know and I'll look up what he says to do next
BTW, are you alternating press days with bench days or following some other pattern?
Oh, and very solid training lately, as always.