I'll read through this later.
What dictates progression on the varying percentages?
For instance, yesterday I did BP (6 sets of 3) @ 70%; do I judge progression by rep speed through the work sets? If I can complete all 6 sets do I move up?
This is my only mental block with the chart. When do I know to move up in weight?
The chart is really a guideline.
When I got to a W/O where I was unable to get all the reps in the set (say 6x6 @ 80% or 4x4 @90% ie: Russian BP program), I tried another week. If that worked good but if not I still completed the sets with lower rep numbers perhaps or rest paused the reps to get all. Then still moved up the next week.
Taking into consideration (more time between sets to recover more etc. etc.)
I like your approach to completing vs moving up.
I know guys like Sam Byrd use bar speed, and I totally agree in principle, but damn if I can judge it worth a shyt. That's no indictment of the approach, it's me not being able to accurately judge my own performance.
Another thing I need to get better at.
I vid my lifts, so I can judge it on my own. If no vid, someone who's familiar w your bar speed can do it.
Bottom line is that it shouldn't be a grinder. I'm sure you are familiar with those and have encountered grinders on your journey to hitting 400# benches, whatever squats and near 600 deadlifts. If it is you're at the top/pushing the limit. If that's ok and fits your programming so be it. I think it's not terrible if your last rep of your last set is a grinder, especially if you're working on a weakness (a grinder at low% = strength issue, grinder at high % = power issue), but you shouldn't see those anytime before your last set IMO or you're working at a higher % than you think you are/than you intended.
Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
I'd recommend using RPE instead of basing everything purely off of percentages, especially as you get to the higher end of the spectrum. For example, during the transmutation phase in block periodization, you're intentionally overreaching and you will most likely not get the allotted percentages as a result.
When I was into PLing, I used this chart religiously when planning max attempts.
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