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Originally Posted by FloppyJ
My target rest periods are 2mins but that has been drifting to closer to 3min and beyond lately on squats. I think I had at least a 3min rest before my 2nd set and after the first 2 reps I *knew* I was getting 5 easy. Hah.
Only 2-3 minutes is woefully inadequate to recover from a hard set of squats. I rest between 4 and 6 minutes depending on how hard the last set was, and some guys on this board like kidcolin have been known to rest for 10 minutes.
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Is it possible all my push-up volume is negatively impacting my bench? I thought it should help but bench has definitely been getting worse.
I think if the pushups were impacting your bench negatively, you'd know. As in, you'd feel crappy all the time like you were never getting to recover. What is your sets/reps scheme for pushups? Certainly I wouldn't do them prior to lifting, and I'd never take the sets near failure.
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For backoff sets is there a generally prescribed weight and rep scheme? I'll have to do some digging through logs and elsewhere. Will need to deal with time constraint issues too in order to sneak in some more volume.
Do your GSLP sets 5, 5, 5+, leaving just a bit in the tank on the amrap. Then take 10% off the bar, rest amply (3-5 minutes) and do another amrap.
Re: time constraints, assistance work can be done very quickly with not a lot of rest between sets. Do exercise A, do exercise B immediately after, rest for 90-120 sec, repeat for 3-5 sets. Takes 10-15 minutes tops.