hi guys, i am new with the 5/3/1 workout approach, i have some questions for you if you have the time to answer. I used to train for powerlifting competition, i always did thing by my self but now i would like to try the 5/3/1 because it look simple and effective.
I would like to do the main 5/3/1 with deload the 4th week but i will add a few singles after the 3x5 and 3x3 week.
my first question is : is it possible to do bench/ military press 5/3/1 and assitance the same day, and the day when im supposed to do only military press to do closed grip bench press + military and assistance ! so ill it my bench and my shoulder 2x a week.
second question : how many times can i run the program this way with the same assistance lift ? should we change after a couple week or the body don’t addapt to the system ?
last question: i take 85% of my 1 rm to start the workout, but after the first cycle when i start the second one, witch % do i take if its never higher than my actual 1 rm how can i progress ?
If you want to do each lift twice swap the Press assistance around so on Bench day do the OHP Assistance and vice versa, try the triumvirate or BBB program if you want to do both twice a week. I have seen a version where you do 5X3 @80% of your TM as the pressing assistance
The assistance lifts can be different each time but if you want to do bench and OHP twice a week that will be your main pressing assistance.
You add 5/10lbs to each lift each cycle depending on how well you did on your 1+ set for the last week.
I’ve only done on cycle of this but it’s really good and the assistance doesn’t matter too much either
thats the trimvirate that i want to do ! so on the day 1 the program look like this Shoulder press 3x5, dip 5x15 and chip up 5x15.
do i keep the dip and chin up in assistance if i add close grip bench ? do i start with the close grip bench or i do it after the shoulder press ? how do i set this up ?
samething with the bench, do i change the press assistance for shoulder press or i keep the shoulder press + press assistance and other one ?
You keep the close Grip Bench for both days as it’s just a Tricep Assistance exercise so do that when or after you do Dips and chins.
It’s your choice what press assistance to do so you could do shoulders if you like but you can do Chest Assistance instead for 5 Sets but just not both
I do Bicep work once or twice a week for 4/5 Sets of 10 reps, abs normally on lower body day but I don’t do traps but I probably should once a week, I do have a training log of my 5/3/1 triumvirate program if that helps too
The close grip bench is not an assistance exercise with 531. It’s supplemental and would take the place of your bench (or maybe press) supplemental work.
I don’t do it it mine but I presumed that it would be just a tricep exercise which the triumvirate program tells you to do as well as the press assistance
why not run the program as written? and CGBP is NOT assistance, nogearoridea, it is a supplemental lift as kbama has correctly pointed out, so it should be programmed and accounted for as such.
with the original 531 program you can do 50-100 reps of push assistance per training day, which include dips, pushups, all kinds of DB presses, triceps pushdowns, front raise …
if you cant get enough triceps work in with 400 reps of those exercises a week then idk either
50-100 reps of push, pull and single-leg/ab assistance PER training day. with 400 pull reps a week, which include chins, rows, facepulls, shrugs, CURLS and so on u will get enough biceps work