After a short break for Easter, I started the 10x3, the final stretch of the 12 weeks programme.
In weeks 9-12 the volume is in fact higher (32 reps per set in the 4x8 period, down to 25 in the 5x5 period, now up to 30 in the 10 x 3).
I was hesitant and I have to say also a bit afraid that I would get hurt here, especially because of the short break, which was rather sedentary too. It might have been just what I needed, in fact, or maybe it played no part at all.
I just know that over 3 reps and 10 sets I am able to ramp my way up to a couple of heavy triples, usually sets 6-8, and the final sets 9 and 10 feel good for the burn even if I take off 10 or 20% of the weight.
It is a bit time consuming, and not easy in a commercial gym with queues that go on forever for the bench press and power rack, but it is definitely worth it.
The poundage is going up in very small and prudent increments. I am making 2.2 kg / 5 lbs jumps every week top allow for proper form and avoid injuries, as I know my other "pillars" are not so stable. I mean recovery (sleep and de-stress) and nutrition. I also do not do enough stretching and prehab (all the preventive massaging etc...) and have no spotter, so I reckon that I need to take it a bit easier.
So far week 9 (which is really already week 13 at least, with all the delays, breaks etc...) is going well, with a good 86kg x 3 deadlift and a good 76 kg x 3 bench press, with some gas still left in the tank.
Squats tomorrow, which should be manageable, and Overhead press Saturday, which will be a serious "moment of truth" as the OHP is my slowest progressing lift, since I am basically stuck at 30 kg since I can remember....(I am talking years of plateauing there)
Wish me luck!
M.
