Re: strength increases — it’s been a nice linear improvement. I started at 160 on bench for the 3/7 a month ago, just did 205 for my 3/7 yesterday.

I haven’t done a max so not sure how that maps out yet, but can say I’ve seen a steady improvement on the strength side and steadier than with the more traditional style (i.e. 3x8–10).

Hope that helps and please post if you try it and how your strength gains go with it.