Dips Instead of Bench

Training 5/3/1
1

Hi
I am wondering about starting making Rest Pause set of dips instead of bench pressing in my 5/3/1 RestPause training.
I do really enjoy this exercise and I am thinking how to implement it in my plan. It seems to be the best way.

What do you Jim and Guys think about it ?

2

Dips are great. I think rest pause would be a fine way to incorporate them.

3

Its a fine assistance movement.

4

I tried weighted dips as the main lift and it didn’t translate too well to the 5/3/1 percentages. Some sets were less than bw.

I like to do them as assistance, though.

5

Thanks Jim, Guys.
Diddy Ryder - I want to use dips only in one rest pause set, bench pressing will remain main lift for 5/3/1 and down set.

Anyway, I am going to test in on nearest training session. Will let you know.

6

[quote]Diddy Ryder wrote:
I tried weighted dips as the main lift and it didn’t translate too well to the 5/3/1 percentages. Some sets were less than bw.

I like to do them as assistance, though.
[/quote]

That is entirely dependent on an individual’s strength levels. If you can do roughly +60% of bodyweight for 8-10 reps then you are strong enough to fit dips into the template.

7

[quote]amayakyrol wrote:

[quote]Diddy Ryder wrote:
I tried weighted dips as the main lift and it didn’t translate too well to the 5/3/1 percentages. Some sets were less than bw.

I like to do them as assistance, though.
[/quote]

That is entirely dependent on an individual’s strength levels. If you can do roughly +60% of bodyweight for 8-10 reps then you are strong enough to fit dips into the template.[/quote]

Makes sense. My dip 1RM was around bw + 40% when I tried it out.