Reverse Pyramid Training (RPT) after stalling on 5x5?

[Kartiloco]

Hi guys,

let's say someone has been training for a year doing SL 5x5 and then ICF 5x5.
He reached a 200 lbs bench but keeps stalling at that weight for the 5x5, no matter how often he does the -10% weight decrease and ramp back up, keeps stalling.
A lot of people would probably suggest to go from 5x5 to 3x5 for that lift to progress again. Then from 3x5 to even 1x5, then maybe jump to Madcow's or 5/3/1 or so.
Now what I was thinking about...

Let's say you're doing ICF 5x5 and Bench Press is stalling.
Could you switch from a 5x5 to a RPT scheme (for that lift) and continue to make progress again?

It would look like this:
Couple warm-up sets, then:

1st set: 4-6 reps
2nd set: 6-8 reps (10% less weight)
3rd set: 8-10 reps (again 10% less weight)

As soon as you hit the maximum number of reps for each set, you increase the weight by +5 lbs for that particular set only. So it's a double progression model.

Example:
Workout 1 (Monday):

1st set you do 5 reps with 200 lbs.
2nd set you do 8 reps with 180 lbs.
3rd set you do 10 reps with 160 lbs.

So next time you Bench, Workout 2 (Friday):

1st set you do 200 lbs again and try to get 6 reps
2nd set you increase from 180 to 185 and try to get 8
3rd set you increase from 160 to 165 and try to get 10

etc.

I know Jason (author of ICF 5x5) said you shouldn't mess with the program, I'm just wondering if this would work after having followed his program to the T, but finally stalling out on a 5x5 lift.

Is this style of Reverse Pyramid Training also considered regular linear progression (as 5x5 is)? So would you expect to stall out on it just like a 5x5, or could it actually work and carry someone from a 200 to 225 bench or higher?

[magician27]

not messing up with program is the way to go , even if you will mess it up, then take 200 lbs and do as many sets as you can. dont drop the weight.

[Kartiloco]

not messing up with program is the way to go , even if you will mess it up, then take 200 lbs and do as many sets as you can. dont drop the weight.

Wut? How am I dropping the weight... 1st set is just as heavy as one of the 5x5 sets, if not heavier...

Why would I continue to do 5x5 if I keep stalling over and over?

[Partyrocking]

Why would I continue to do 5x5 if I keep stalling over and over?

You don't. I however, would pick a new program instead of changing the rep scheme to your current program.

[Kartiloco]

Ok, so you're saying if someone stalled on 5x5 and switched it to that RPT style scheme I described, he would stall again just as quick?

[MyEgoProblem]

I would drop to 3x5, then 1x5 with maybe -5/10% back off sets.

So yeah, do what you want really, but 3x5 is the next step you should consider tbh if you didnt want to move to an U/L ect

[Kartiloco]

Alright thanks..
I just read a lot about RPT and I know Martin Berkhan used that a lot with his clients doing LeanGains, as well as for himself.
So is the system I described just as limited as a 5x5 over time, meaning you will stall eventually and have to change it up?

[Kartiloco]

Bump

[Kartiloco]

bump

[boathead]

have you considered, instead of dropping to 3 sets of 5, try sets of 3 instead? imo, a much better way of busting a plateau. say 3 x 3. and then to make up for some lost volume, finish off with a set or two at a lower weight.