Not to disrespect anyone’s opinion, but I do not think there is such a thing as lifting too heavy early in a cycle. You can overtrain, but lifting light early in the cycle is not the answer. Lift hard and heavy for 3-4 weeks while increasing volume. If you feel yourself getting beat up or your lifts become more difficult, reduce volume by half for a week or two.
Second, sets of 12 are not effecient for making you stronger. They’re not actually that great for hypertrophy either, especially if their too light. Strength is best built in the 1-3 rep range with weights above 85% of 1RM. Hypertrophy is best realized in the 8 rep range with weights that allow you to perform 3-4 sets of 8…barely. I suggest…
Warm Up
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Sets of 2-3, working up to a near rep max, then another set or two at that weight. Long rest breaks (3-5mins).
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3 x 8 at a weight that barely allows you to complete the last set…1-2 min rest breaks.
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Tricep work such as dips or close-grip bench press.
Throw in some board presses. Two or three 2 x 4’s on your chest with a good spotter. You will be using weights in excess of your 1RM for doubles and triples.
This is not some crazy, exotic lifting. This is bread and butter powerlifting. It will be demanding, so I would only do this off season or GPP. If you don’t compete as a sprinter, you can probably get away with it anytime.
