old school strength training workout

[prop]

here is this workout that I found basically it says that high frequency low intensity low volume is best for consistent strength gains which I agree with because I have done workouts like this and they do work.

day 1
squat 3x5 @ 70%
bench 5x5 @ 70%
deadlifts 3x5 @ 70%

Day 2
squats 3x4 @ 75%
military press 5x5
pullups 3x

day 3

squats 3x3 @ 80%
bench 3x3 @ 80%
deadlift 3x3 @ 80%


Now my question is how do you go about going up in weight? Do you just add 5lb to the big 3 every week ???

 

[Notits]

This is pretty vauge, how many times per week? I assume its a one on one off (Mon Wed Fri) ect...
If your eating enough, eventually 70% of your max should turn into 60% of your max. Hence you add more weight - progress. So when you start seeing 6 or 7 reps instead of failing at 5 you have reached the point were it is time to add a little weight.
Contrary to popular bro science this is how it gets done.
Milo of croton and the calf - check it out.
There are some big strong guys here that can probably add to this allot more than i can.

 

[Docd187123]

There should be a progression portion of the workout by the author. Trying to guess how he intended one to progress could be spot on or ass backwards.

 

[dnoyez]

Its common sense

 

[B-train]

Just another option
after the three days,starting over again, Instead of using a % of max u will need
To add 5 lbs to top weight,same # of reps. Second and third days maybe add a rep per set same weight.
this being said because your max will increase. And unless u take a max lift u will be above or below the actual.
a good method or reference is to leave a rep or two for the first sets of the day.
Better to undershoot. Keeps away injury and excess wear n tear.
also after a couple of weeks throw in a high rep day to push around blood (perfect form of course)
These suggestions wont make or break you, More importantly keep u injury free.

 

[RThoads]

whether it be a rep or 5 lb. weight -- the key is just make sure you are adding something to the workload. consistent progressive resistance is the key to any good program.

 

[Epluribusunum]

Yes, Kinda like a 5x5 program. The goal would be to add 5-10lbs more on the next lift. Say for Squat:
135 (warmup)
225 (5)
245 (5)
265. (5)
285 (5)
305 (5)

Next lift after warm up start at
235, 255, etc... And follow that protocol. I do that style
Program mainly from Sept - Jan and in fact just finished it. It's what works for me to add bulk and overall strength. It gets fucking difficult quickly but at the end you feel accomplished. Now on to cutting.