Totally agree about leaving gas in the tank. I stopped training to failure a long time ago (after being a "HIT" disciple for many years). My progress has been leaps and bounds since my HIT days. To top it off, I practiced HIT during my early 20's -- my peak years. I've now switched to non-failure training since about age 27, and have progressed far faster.
I agree with the progression of 5x5 training. You must progress very slowly, and temper your expectations. It can be as simple as benching 170 for 5x5 on the first week. Then repeating the next week with the first set at 175 for 5x5, and then 170 for the other 4 sets. And so on, until 4 weeks later, you can do 175 for 5x5. It's a very slow progresion, but the impact of that 5 week cycle on your 1RM is huge. Your 1RM at 170 for 5x5 will probably be about 10-20lbs less than your 1RM if you can do 175 for 5x5. Most bodybuilders fail because they start adding too much weight to the bar too fast, start getting stuck at 2 or 3 reps, and then start doing forced reps to finish their sets. The forced reps just burn out your CNS and before long, your form breaks down and your elbow or wrist goes on you, and you catch a cold on top of it all. You get set back a few weeks til you heal up, then try again. It's a never-ending vicious circle.
Take your time, and do it right.
Also, totally agree on 2x6 at 85% of 1RM. My max bench right now, which I actually did, is 390 -- not a pound more, if I'm totally honest. I would die trying to do 330 lbs for two sets of six. It would crush me. But if I had to do 12 reps with 330 because my training called for it, then I'd do those 12 reps spread out over the week on two days. Like this:
Day one Tuesday:
3 sets of 2 reps with 330
Day two Friday:
6 sets of 1 rep with 330
My form would be perfect. I would feel fresh on each rep. And I'd hit the rep target. The difference on the doubles versus singles is just to change up the motor unit recruitment a bit, for freshness and some mental variety. Also, doing a bunch of singles knowing I did doubles with it a few days earlier empowers you mentally -- you'll feel unstoppable when you hit the bench.
That's how I'd do it, for what it's worth.
Everything you say is totally spot on and i subscribe to it totally.
I never ever trian to failure etc. Reading this post is like an insight into my own thoughs into training partic the 1x 175 4x170 etc...i employ something very similar. And patience is essential. I grow more by not trianing to failure and feel stronger and get bigger.
At my gym there are 1lb plates. No one uses them though apart from myself and a few likeminded friends who also trainin a similar way...guess who makes the bigger and fastest progress?
People dont realise that when they are adding 10lbs a side that is 20lb total. 10% or more to a lot of peoples bench press. Adding even 2.5lbs a side will stretch the cycle out more and yield greater gains.
One of the best deadlift cycles i done was adding 5kg (11lbs) a week. This took immense patience but after the initail "this is too easy" i learned to appreciate and enjoy the days i was ripping it off the floor. They days whgen the squat ior bench press was tough and could look forward to an easy deadlift day etc.
My CNS was not taxed at all. And due to the neurologial effect of my training i was leaving the gym feeling fresher and stronger than when i came in.
That idea regarding tapewormis probaly a better idea than mine!
