Any Bench-Only Lifters Run 5/3/1?

[smitsky]

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!

[stubbee21]

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.

[shanechurch]

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

[smitsky]

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.

[shanechurch]

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

[smitsky]

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.

[shanechurch]

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

[smitsky]

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.