5/3/1 Tweak

[Saeufer]

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

[miked96]

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.

[Off Road]

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.

[BendtheBar]

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

[storm1507]

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.

[Off Road]

Originally Posted by storm1507

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.

[Saeufer]

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

[miked96]

Originally Posted by storm1507

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).

Originally Posted by Saeufer

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.