Hey Jim,
I just recently started working out only at home and can only make it into an actual gym once a week where I do the military press day for training (ceilings in my basement are too low). Unfortunately the bench press I own only lets me bench with a close grip (hand within the smooth part on the bar that I own) and I have been unable to bench with a medium/normal grip since late December. On my bench press day, I do 5/3/1 6 week strength cycle with the close grip bench. My worry is that only close grip benching will eventually lead to my regular width bench press numbers dropping. My bench press and military press days look like this.
Sunday
5/3/1 close grip bench with 5 pullups in between each set
Weighted pushups (working up in sets of 3 until a set of 3 can no longer be achieved and then worked back down for 3 total pyramids)
5/3/1 Bent over row
Bicep/Tricep work if time permits
Thursday (at the gym)
5/3/1 military press with 5 pullups in between each set.
Incline Bench Press 3 sets of 5 65%,70%,75%
Dumbbell row 5x10
bicep/tricep work
Would my current template still keep my regular width bench numbers up or should I be adding some regular width bench as assistance on my military press day? Any help on this matter would be greatly appreciated. Hope I haven’t overcomplicated it.
just keep your incline and OHP at the same width as your regular grip bench, and I bet the next time you try regular regular grip, you will have gone up, not down.
[quote]49CB49 wrote:
Hey Jim,
I just recently started working out only at home and can only make it into an actual gym once a week where I do the military press day for training (ceilings in my basement are too low). Unfortunately the bench press I own only lets me bench with a close grip (hand within the smooth part on the bar that I own) and I have been unable to bench with a medium/normal grip since late December. On my bench press day, I do 5/3/1 6 week strength cycle with the close grip bench. My worry is that only close grip benching will eventually lead to my regular width bench press numbers dropping. My bench press and military press days look like this.
Sunday
5/3/1 close grip bench with 5 pullups in between each set
Weighted pushups (working up in sets of 3 until a set of 3 can no longer be achieved and then worked back down for 3 total pyramids)
5/3/1 Bent over row
Bicep/Tricep work if time permits
Thursday (at the gym)
5/3/1 military press with 5 pullups in between each set.
Incline Bench Press 3 sets of 5 65%,70%,75%
Dumbbell row 5x10
bicep/tricep work
Would my current template still keep my regular width bench numbers up or should I be adding some regular width bench as assistance on my military press day? Any help on this matter would be greatly appreciated. Hope I haven’t overcomplicated it.[/quote]
I think it looks good except no squats or Deads.
[quote]49CB49 wrote:
Hey Jim,
I just recently started working out only at home and can only make it into an actual gym once a week where I do the military press day for training (ceilings in my basement are too low). Unfortunately the bench press I own only lets me bench with a close grip (hand within the smooth part on the bar that I own) and I have been unable to bench with a medium/normal grip since late December. On my bench press day, I do 5/3/1 6 week strength cycle with the close grip bench. My worry is that only close grip benching will eventually lead to my regular width bench press numbers dropping. My bench press and military press days look like this.
Sunday
5/3/1 close grip bench with 5 pullups in between each set
Weighted pushups (working up in sets of 3 until a set of 3 can no longer be achieved and then worked back down for 3 total pyramids)
5/3/1 Bent over row
Bicep/Tricep work if time permits
Thursday (at the gym)
5/3/1 military press with 5 pullups in between each set.
Incline Bench Press 3 sets of 5 65%,70%,75%
Dumbbell row 5x10
bicep/tricep work
Would my current template still keep my regular width bench numbers up or should I be adding some regular width bench as assistance on my military press day? Any help on this matter would be greatly appreciated. Hope I haven’t overcomplicated it.[/quote]
Just do 5’s PRO or something similar on your press day with the competition grip bench press - problem solved.
Sunday
5/3/1 close grip bench with 5 pullups in between each set
Weighted pushups (working up in sets of 3 until a set of 3 can no longer be achieved and then worked back down for 3 total pyramids)
5/3/1 Bent over row
Bicep/Tricep work if time permits
[/quote]
What kind of results have you had with the bent over row? Better than Kroc rows?
Also, pendlay row or traditional bent over?