Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Powerlifting & Strength Training
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Powerlifting & Strength Training Topics related to powerlifting and strength training.

Reply
 
Thread Tools Display Modes
Old 02-15-2012, 04:22 PM   #1
Saeufer
Junior Member
Points: 11, Level: 1 Points: 11, Level: 1 Points: 11, Level: 1
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Feb 2012
Posts: 2
Reputation: 10
Saeufer is off to a bad start
Default 5/3/1 Tweak

Hello all! I've successfully utilized Jim Wendler's 5/3/1 and must say he's earned a convert. DL, Squat and Military are all coming along well, as planned, but my bench (traditionally my weakest lift) has stalled as of late. I'm looking for input on Bang for the Buck assistance exercises that can get me going again (4 day split). I currently incorporate the following, split between my upper body days, that should contribute to bench strength:

Dips (bodyweight)

Cambered curl bar skull crushers immediately supersetted with close grip bench (one of the few exercises that always makes my triceps sore, thereby leading me to believe it's working)

Dumbbell incline press

Incline Hammer Strength press

With the exception of the dips, all exercises are completed in the 8-12 rep range, with progressively heavier weights per set, though sometimes I'll go heavier for less, or lighter for more reps to mix things up. Diet should be okay, I'm getting enough calories/protein spread evenly over the course of the day and, as stated, the other lifts are coming along well.

Any constructive input appreciated.

Thank you,

-S
Saeufer is offline   Reply With Quote
Sponsored Links
Old 02-15-2012, 04:30 PM   #2
miked96
Senior Member
Max Brawn
Points: 13,418, Level: 75 Points: 13,418, Level: 75 Points: 13,418, Level: 75
Activity: 12% Activity: 12% Activity: 12%
 
miked96's Avatar
 

Join Date: Feb 2012
Location: Greenville,SC
Posts: 1,712
Reputation: 141694
miked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master member
Default

Thats a common problem with 5/3/1 and I think it stems from a lack of volume on the bench. I have two suggestions, if you want to keep the same programming.

Option 1: Do your regular sets but on the last set of the 5 and 3 week do three sets across with that weight. After your 5/3/1 week, take some weight off and do a set of 8 backoff.
ex: 400 max
week 1: 280x5,300x5, 340 3x5
week 2: 280x3,320x3,360 3x3
week 3:330x5,340x3,380xAMARAP, 315x8

Option 2: Add some lockout work, boards or floor press after your bench sets.
miked96 is online now   Reply With Quote
Old 02-15-2012, 04:49 PM   #3
Off Road
Senior Member
Max Brawn
Points: 17,091, Level: 83 Points: 17,091, Level: 83 Points: 17,091, Level: 83
Activity: 1% Activity: 1% Activity: 1%
 
Off Road's Avatar
 

Join Date: Jul 2011
Posts: 7,607
Reputation: 786994
Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!
Default

Most people find that their bench goes up, or their press goes up, but rarely do both go up at the same time. They compete directly with eachother for progress. But never fear, one will take priority but the other will eventually tag along for the ride. A lot of guys that use 5/3/1 prior to a meet will skip the press and consentrate solely on the bench.

I also like Miked's suggestion of sets accross. I know Rhodes does sets accross with his 5/3/1. Also, 5/3/1 can also be done with higher percentages; 75, 80, and 85% instead of 65, 75, 85%. That allows for more sets at a higher intensity.

Lastly, I want to point out that just because an exercise makes you sore does not mean that it is more productive. Soreness is not a good indicator of effectiveness as you can get sore from opening a pickle jar or raking leaves; neither of which is going to do a whole lot to build muscle.
Off Road is offline   Reply With Quote
Old 02-15-2012, 08:32 PM   #4
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 80,875
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2581830
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

I don't have much to add other than my bench was always stubborn when I didn't get enough volume.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Old 02-16-2012, 10:09 AM   #5
storm1507
Senior Member
Max Brawn
Points: 5,137, Level: 45 Points: 5,137, Level: 45 Points: 5,137, Level: 45
Activity: 16% Activity: 16% Activity: 16%
 
storm1507's Avatar
 

Join Date: May 2010
Location: KY
Posts: 1,111
Fav Exercise: Deadlift
Fav Supp: Con-Cret :D
Reputation: 33452
storm1507 is a lifting machinestorm1507 is a lifting machinestorm1507 is a lifting machinestorm1507 is a lifting machinestorm1507 is a lifting machinestorm1507 is a lifting machinestorm1507 is a lifting machinestorm1507 is a lifting machinestorm1507 is a lifting machinestorm1507 is a lifting machinestorm1507 is a lifting machine
Default

I'm thinking about changing my overhead press day for incline BB bench for a month or so....any thoughts? I would do this to increase my bench (my weakest of the 3) in prep for my first PL meet in a couple of months.

I lift every other day, so there will be 4 days between my bench day and the incline bench.
storm1507 is offline   Reply With Quote
Old 02-16-2012, 10:23 AM   #6
Off Road
Senior Member
Max Brawn
Points: 17,091, Level: 83 Points: 17,091, Level: 83 Points: 17,091, Level: 83
Activity: 1% Activity: 1% Activity: 1%
 
Off Road's Avatar
 

Join Date: Jul 2011
Posts: 7,607
Reputation: 786994
Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!
Default

Quote:
Originally Posted by storm1507 View Post
I'm thinking about changing my overhead press day for incline BB bench for a month or so....any thoughts? I would do this to increase my bench (my weakest of the 3) in prep for my first PL meet in a couple of months.

I lift every other day, so there will be 4 days between my bench day and the incline bench.
I'm thinking one day of 5/3/1 bench and one day of sets accross bench. Max effort one day and Repetition work the other. You could throw some overhead pressing in as assistance.
Off Road is offline   Reply With Quote
Old 02-16-2012, 11:38 AM   #7
Saeufer
Junior Member
Points: 11, Level: 1 Points: 11, Level: 1 Points: 11, Level: 1
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Feb 2012
Posts: 2
Reputation: 10
Saeufer is off to a bad start
Default

Thanks all for the valuable input. I'm not new to the gym or lifting, but certainly not beyond the beginnings of the intermediate stages either; hence why I'm here, to learn from those with experience and knowledge.

Miked96, I believe I know what you mean, but to clarify terminology new to me: AMARAP? As many reps as possible, or something similar?

Offroad, point taken on the soreness.

-S
Saeufer is offline   Reply With Quote
Old 02-16-2012, 11:58 AM   #8
miked96
Senior Member
Max Brawn
Points: 13,418, Level: 75 Points: 13,418, Level: 75 Points: 13,418, Level: 75
Activity: 12% Activity: 12% Activity: 12%
 
miked96's Avatar
 

Join Date: Feb 2012
Location: Greenville,SC
Posts: 1,712
Reputation: 141694
miked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master member
Default

Quote:
Originally Posted by storm1507 View Post
I'm thinking about changing my overhead press day for incline BB bench for a month or so....any thoughts? I would do this to increase my bench (my weakest of the 3) in prep for my first PL meet in a couple of months.

I lift every other day, so there will be 4 days between my bench day and the incline bench.
I would choose the floor press or a board press and pause your regular benches. One day for the bottom of the bench(pause bench) and the other for the transition and lockout (floor or boards).

Quote:
Originally Posted by Saeufer View Post
Thanks all for the valuable input. I'm not new to the gym or lifting, but certainly not beyond the beginnings of the intermediate stages either; hence why I'm here, to learn from those with experience and knowledge.

Miked96, I believe I know what you mean, but to clarify terminology new to me: AMARAP? As many reps as possible, or something similar?

Offroad, point taken on the soreness.

-S
Yes. As many reps as possible.
miked96 is online now   Reply With Quote
Reply

Bookmarks

Tags
tweak


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 02:11 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.