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!
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02-23-2013, 06:10 AM #1
Any Bench-Only Lifters Run 5/3/1?
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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02-23-2013, 06:23 AM #2
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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02-23-2013, 06:26 AM #3
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02-23-2013, 06:29 AM #4
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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02-23-2013, 06:33 AM #5
- Join Date: Feb 2013
- Location: Ottawa, Ontario, Canada
- Age: 40
- Posts: 121
- Rep Power: 281
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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02-23-2013, 06:39 AM #6
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
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02-23-2013, 06:48 AM #7
- Join Date: Feb 2013
- Location: Ottawa, Ontario, Canada
- Age: 40
- Posts: 121
- Rep Power: 281
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 workShane Church
SD Pharmaceuticals Athlete
Pro Powerlifter
PR's
SQ-1036
BN-644
DL-749
in the 242 lbs weight class
-
02-23-2013, 06:54 AM #8Bench (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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