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  1. #1
    Registered User smitsky's Avatar
    Join Date: Jan 2006
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    Any Bench-Only Lifters Run 5/3/1?

    I'm interested to see if they are running it different than I do.

    I run four waves:

    Week 1: 75% X 5, 80% X 5, 85% X 5 and rep out.
    Week 2: 80% X 3, 85% X 3, 90% X 3 and rep out.
    Week 3: 75% X 5, 85% X 3, 95% X 1 and rep out.
    Week 4: Deload
    Next 4 week cycle I raise the weights by 5 lbs.

    Thanks!
    Bench (raw): 325 lbs. X 1
    Incline Bench Press (raw): 225 lbs. X 8
    Squat (single ply): 355 lbs. X 3
    Deadlift (single ply): 441 lbs. X 1
    Powerlifting Total (single ply): 1116 lbs.
    Barbell Curl: 140 lbs. X 1
    Standing Military Press: 190 lbs. X 1
    Weighted Dips: BW + 110 lbs. X 3
    Weighted Pullups: BW + 90 lbs. X 1
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  2. #2
    Registered User stubbee21's Avatar
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    Location: Pennsylvania, United States
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    Originally Posted by smitsky View Post
    I'm interested to see if they are running it different than I do.

    I run four waves:

    Week 1: 75% X 5, 80% X 5, 85% X 5 and rep out.
    Week 2: 80% X 3, 85% X 3, 90% X 3 and rep out.
    Week 3: 75% X 5, 85% X 3, 95% X 1 and rep out.
    Week 4: Deload
    Next 4 week cycle I raise the weights by 5 lbs.

    Thanks!
    I've been running 5/3/1 for upper and this is exactly how my buddy set it up for me. He has been powerlifting for years and said he can run it for quite some time without hitting a plateau. I'll be coming up on my 3rd cycle through the program after next weeks deload and have been seeing some nice strength numbers, including a couple of PR's.
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  3. #3
    Canadian Powerlifter shanechurch's Avatar
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    Location: Ottawa, Ontario, Canada
    Age: 30
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    I have never seen a bench only guy using it, mostly because the bench only guys i know, bench twice a week and do another day of upper body... with a fourth day of lower body
    Shane Church
    SD Pharmaceuticals Athlete
    Pro Powerlifter
    PR's
    SQ-1036
    BN-644
    DL-749
    in the 242 lbs weight class
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  4. #4
    Registered User smitsky's Avatar
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    Thanks to both of you.

    I believe in Boris Sheiko's maxim: "If you want to press more you should have to press more."

    That being said, I bench three times a week.

    Sheiko is my favorite program, but right now I don't have the long hours in the gym it calls for.
    Bench (raw): 325 lbs. X 1
    Incline Bench Press (raw): 225 lbs. X 8
    Squat (single ply): 355 lbs. X 3
    Deadlift (single ply): 441 lbs. X 1
    Powerlifting Total (single ply): 1116 lbs.
    Barbell Curl: 140 lbs. X 1
    Standing Military Press: 190 lbs. X 1
    Weighted Dips: BW + 110 lbs. X 3
    Weighted Pullups: BW + 90 lbs. X 1
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  5. #5
    Canadian Powerlifter shanechurch's Avatar
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    Location: Ottawa, Ontario, Canada
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    That is the basics of 5/3/1 (what you wrote). Something your could do is, run 5/3/1 for your bench and standing military press (not seated) then add a rep or speed day and a lower body day for a 4 day split
    Shane Church
    SD Pharmaceuticals Athlete
    Pro Powerlifter
    PR's
    SQ-1036
    BN-644
    DL-749
    in the 242 lbs weight class
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  6. #6
    Registered User smitsky's Avatar
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    Originally Posted by shanechurch View Post
    That is the basics of 5/3/1 (what you wrote). Something your could do is, run 5/3/1 for your bench and standing military press (not seated) then add a rep or speed day and a lower body day for a 4 day split
    Thanks!

    I have a medical problem that may go south on me if I work lower body at all at this point.

    I alternate between pushing and pulling sessions for bench assistance after benching. I'm training 3X a week now. I bench first, and then I do assistance. I use my 5/3/1 day as my heavy day, the other 2 days I keep the volume and intensity lower.
    Bench (raw): 325 lbs. X 1
    Incline Bench Press (raw): 225 lbs. X 8
    Squat (single ply): 355 lbs. X 3
    Deadlift (single ply): 441 lbs. X 1
    Powerlifting Total (single ply): 1116 lbs.
    Barbell Curl: 140 lbs. X 1
    Standing Military Press: 190 lbs. X 1
    Weighted Dips: BW + 110 lbs. X 3
    Weighted Pullups: BW + 90 lbs. X 1
    Reply With Quote

  7. #7
    Canadian Powerlifter shanechurch's Avatar
    Join Date: Feb 2013
    Location: Ottawa, Ontario, Canada
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    You want to keep the volume up on the other days, int the 12-15 rep range. and for the lower body, doesn't have to be a barbell involved.
    Try this for a lower day
    1a Squats 4 x 25 reps
    1b Walking Lunges 4 x 10 ea. leg (90 sec. rest)
    2 squat Jumps 5 x 10 reps
    3 Ab work
    Shane Church
    SD Pharmaceuticals Athlete
    Pro Powerlifter
    PR's
    SQ-1036
    BN-644
    DL-749
    in the 242 lbs weight class
    Reply With Quote

  8. #8
    Registered User smitsky's Avatar
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    Thumbs up

    Originally Posted by shanechurch View Post
    You want to keep the volume up on the other days, int the 12-15 rep range. and for the lower body, doesn't have to be a barbell involved.
    Try this for a lower day
    1a Squats 4 x 25 reps
    1b Walking Lunges 4 x 10 ea. leg (90 sec. rest)
    2 squat Jumps 5 x 10 reps
    3 Ab work
    Good idea! I'll try it.

    Thank you.
    Bench (raw): 325 lbs. X 1
    Incline Bench Press (raw): 225 lbs. X 8
    Squat (single ply): 355 lbs. X 3
    Deadlift (single ply): 441 lbs. X 1
    Powerlifting Total (single ply): 1116 lbs.
    Barbell Curl: 140 lbs. X 1
    Standing Military Press: 190 lbs. X 1
    Weighted Dips: BW + 110 lbs. X 3
    Weighted Pullups: BW + 90 lbs. X 1
    Reply With Quote

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