New Training - Power + Strength more than Size.

Hey there i'm just looking to change my routine because I'm looking to improve my strength now more than my size. It's not that i necessarily want to ignore size altogether but i really want to get my 1 reps up on my compounds.  This is what i have being trying for 3 weeks now, I'll give you an example from my chest day.

Wednesday - Chest + Biceps
Flat Bench 8 sets of 3, every two sets i add more weight
1 - 92 kg
2 - 92 kg

3 - 95 kg
4 - 95 kg

5 - 97 kg
6 - 97 kg

7 - 100 kg
8 - 100 kg

After three weeks of doing this i then did seven sets then a rep of 110 and succeeded. Is this wrong? I succeed this the other week so the next week i started with 95 instead of 92 and this what my plan is to do each time i succeed.

Now if we move on to my other exercises that i do on a chest day i'm not doing triples, instead i'm doing more reps to try gain some size.

so rest of session is like this.

Chest
Weighted Dips (10 kgs) 3 x 8
Flyes (18kg) 3 x 8

Biceps
Seated Bicep Curls (Ez Bar)

If this is a good way of doing it then great. I train Monday, Wednesday and Friday.

Monday - Legs + forearms
Friday - Back + Triceps

please relpy :(

If your want ing to concentrate on improving your big 3 I'd go very basic.

Monday
Squat
+assistance

Wednesday
Bench
+assistance

Friday 
Deadlift
+assistance

Start all exercises 5x5 with a weight you will comfortably attain.  Increase poundages when all 5x5 are completed.

When your weights stall out doing that bump this thread and I'll post up how to progress from there.

My Journal

tony, do you mean do a 5x5 with the same weight, or ramp it up?

calm down, its life, mate, its only a game

but isn't triples which is what i'm doing even better for strength? I mean is there anything necessarily wrong with what i'm doing. I've done 5x5 before it's what i started doing when i first trained, I was thinking that perhaps i'd be doing something different?

not necessarily. it isnt the sets/rep range that improves your strength, its the periodic increases in weight, week after week, that increase your strength.
i know the rule of thumb is heavy weight, lower reps=strength, which is true, but when training for strength, it isnt a good idea to max out too often.

calm down, its life, mate, its only a game

i've just found that 5x5 takes me a long time to increase weight. However, i heard some people do 3 sets of 5. Is that another idea or not?

This is because for first three sets i may get 5 but then the next 2 i don't i might get 4 or 3

5s, 3s, 2s and 1s are all good for strength, there is no specific one that will work all the time. 5s I find build a good base while the lower reps like 3s and 2s harness it and focus it more.

67.4K BW
170K Squat
110K Bench
222.5K Deadlift

My Journal