Hey guys I was wondering what you thought about 5/3/1 with DB’s for benching. I hurt my shoulder about 2 months ago benching and I think it’s probably fine now but just to be on the safe side…also I feel like it might be working my chest better than normal benching anyway. I’m working out at home so I can add as little as 2.5lb to each dumbbell.
[quote]pumped340 wrote:
Hey guys I was wondering what you thought about 5/3/1 with DB’s for benching. I hurt my shoulder about 2 months ago benching and I think it’s probably fine now but just to be on the safe side…also I feel like it might be working my chest better than normal benching anyway. I’m working out at home so I can add as little as 2.5lb to each dumbbell. [/quote]
If I recall correctly, Jim is against this. If you want to do DB Bench, just use it as accessory work. That’s what I’m doing anyway.
[quote]TisDrew wrote:
[quote]pumped340 wrote:
Hey guys I was wondering what you thought about 5/3/1 with DB’s for benching. I hurt my shoulder about 2 months ago benching and I think it’s probably fine now but just to be on the safe side…also I feel like it might be working my chest better than normal benching anyway. I’m working out at home so I can add as little as 2.5lb to each dumbbell. [/quote]
If I recall correctly, Jim is against this. If you want to do DB Bench, just use it as accessory work. That’s what I’m doing anyway.[/quote]
Do you know why? I guess I could, I’ve just been making good progress with DB bench lately.
If you were doing DB bench press wouldn’t it be much more difficult to estimate your 1RM and then do your work sets based on a % of a DB? Not to mention how would you increase the weight each month?
[quote]pumped340 wrote:
[quote]TisDrew wrote:
[quote]pumped340 wrote:
Hey guys I was wondering what you thought about 5/3/1 with DB’s for benching. I hurt my shoulder about 2 months ago benching and I think it’s probably fine now but just to be on the safe side…also I feel like it might be working my chest better than normal benching anyway. I’m working out at home so I can add as little as 2.5lb to each dumbbell. [/quote]
If I recall correctly, Jim is against this. If you want to do DB Bench, just use it as accessory work. That’s what I’m doing anyway.[/quote]
Do you know why? I guess I could, I’ve just been making good progress with DB bench lately. [/quote]
I do not know why nor did I find it in the book. It’s probably in one of the 5/3/1 threads on here. I’m not going to look through 120+ pages though, sorry.
I feel like you don’t have to do 5/3/1 with all your lifts simultaneously. Maybe just make your bench day start off with DB Bench using a pyramid scheme or straight sets with a set weight. If you feel like progress is made with DB Bench, then keep at it and switch back to BB and 5/3/1 when your shoulder is ready. Also, I saw you posting over in the BB forum, are you doing 5/3/1 or some bodypart split?
Brief question. I’m adding the clean to my 5/3/1. I’m putting it before squat, and I’ll be doing the 5/3/1 reps. My question is on the final set, do I only do the prescribed reps or do I push it like the press/dead/bench/squat? I haven’t found a place where Jim specified it.
Thank you all for any help.
Olympic lifts are generally used with low weights. Have you asked over at the Olympic lifting forum how to program them?
[quote]TisDrew wrote:
Olympic lifts are generally used with low weights. Have you asked over at the Olympic lifting forum how to program them?[/quote]
No. I’ve never “trained” clean per se. By that I mean I’ve never done rep work. In my training history every three or four months or so I’ve worked up to a max clean just for fun. My latest clean was a couple weeks ago and I landed 210, about 15 lbs over my bodyweight. Not great, but not bad.
Only now have I decided to actually train my clean. I’ll be using 190 as my training max (90% of 210), like Jim suggested. The only thing I’m unsure of is the final set, like I said. I didn’t think of going to the Oly Lifting section, because I’m sure almost no one in there uses 5/3/1.
I don’t think lots of reps on power cleans is a good idea. The guys over at the olympic lifting forum will probably know how you improve your clean. I’d ask them. Olympic lifters train in really low rep ranges.
[quote]walkinbazooka wrote:
Brief question. I’m adding the clean to my 5/3/1. I’m putting it before squat, and I’ll be doing the 5/3/1 reps. My question is on the final set, do I only do the prescribed reps or do I push it like the press/dead/bench/squat? I haven’t found a place where Jim specified it.
Thank you all for any help.[/quote]
do them before your squats, Jim has suggested this. you can do them 5/3/1 and push the last set or just do the prescribed # of reps. both are fine.
“cant do olympic lifts for high reps” is dogma bullshit.
as with all the lifts in 5/3/1, start lighter rather than heavier. if youve havent done higher reps with cleans, it may just be a change that works out for you.
Well it may be dogma bullshit, but I got injured doing just that. Lower back.
x2 what tisdrew said, but my posterior chain was really weak when it happened. go figure.
[quote]TisDrew wrote:
Well it may be dogma bullshit, but I got injured doing just that. Lower back. [/quote]
can you clean more than you deadlift? do you skip out on higher rep sets of deads at 85-95% as you should be doing with 5/3/1? do you see what im getting at? maybe your form was terrible, like worse than a drunken monkey doing a reverse curl.
[quote]Fandango wrote:
If you were doing DB bench press wouldn’t it be much more difficult to estimate your 1RM and then do your work sets based on a % of a DB? Not to mention how would you increase the weight each month?[/quote]
It would be hard to test a 1RM but honestly if I’m within 2.5-5lb I’m sure it’s fine. And as far as increasing weight each month I can add as little as 2.5lb per side so that would be fine. It’s not a huge deal though if I couldn’t, I just didn’t see why (I understand it’s a little unconventional though).
[quote]TisDrew wrote:
[quote]pumped340 wrote:
[quote]TisDrew wrote:
[quote]pumped340 wrote:
Hey guys I was wondering what you thought about 5/3/1 with DB’s for benching. I hurt my shoulder about 2 months ago benching and I think it’s probably fine now but just to be on the safe side…also I feel like it might be working my chest better than normal benching anyway. I’m working out at home so I can add as little as 2.5lb to each dumbbell. [/quote]
If I recall correctly, Jim is against this. If you want to do DB Bench, just use it as accessory work. That’s what I’m doing anyway.[/quote]
Do you know why? I guess I could, I’ve just been making good progress with DB bench lately. [/quote]
I do not know why nor did I find it in the book. It’s probably in one of the 5/3/1 threads on here. I’m not going to look through 120+ pages though, sorry.
I feel like you don’t have to do 5/3/1 with all your lifts simultaneously. Maybe just make your bench day start off with DB Bench using a pyramid scheme or straight sets with a set weight. If you feel like progress is made with DB Bench, then keep at it and switch back to BB and 5/3/1 when your shoulder is ready. Also, I saw you posting over in the BB forum, are you doing 5/3/1 or some bodypart split?[/quote]
I’m not doing 5/3/1 right now, but what I’m doing isn’t all that different from a split standpoint. Right now I’m doing
Upper pull
Upper push
pull/legs
upper push
So the 4 lifts would fit in there well if I wanted to do them
make fixing your shoulder a priority so you can get back to the basics. stretch, do dante’s broomstick shoulder prehab stuff, warm up your shoulder joints before your pressing and do foam rolling stuff. t cell has a ton of stuff on shoulder rehab/prehab.
or you could shift to more leg work and less upper body work to give your shoulders a break. do you ever deload?
[quote]dez6485 wrote:
[quote]TisDrew wrote:
Well it may be dogma bullshit, but I got injured doing just that. Lower back. [/quote]
can you clean more than you deadlift? do you skip out on higher rep sets of deads at 85-95% as you should be doing with 5/3/1? do you see what im getting at? maybe your form was terrible, like worse than a drunken monkey doing a reverse curl. [/quote]
I injured my lower back two and some years ago. And at that point I was doing 5x10 on deads with about a ninety pounds more than my clean weight. And it would only take a drunken monkey to realize that injury results from bad form. However, high-rep work with intensity on the olympic lifts didn’t do me well and I’m advising someone else not to do it. You can advise however damn well you please but I’ll stick to my experience.
I’ve successfully implemented cleans on DL day, with a 5/3/1 scheme; I use them as a warm-up and normally I just get a couple of reps more than the bare minimum (7 on 5s week, 5 on 3s, etc…). Working fine so far.
Have decided to add a second ME exercise to some (depending on how I feel that day) of the 5/3/1 training, prior to an upcoming meet. Anyone else done this in the past?
Here is an example of my last d/l session as a demonstration.
Thanks for stopping by MJ and ||Rug, as well as the kind words… my shoulders have been giving me problems for years now, but just live with it now… 
MAY 9TH 5/3/1 (week 3)
bodyweight 272
DEADLIFTS
bar
135x10
225x5
315x3
405x1
($$)
430x5
495x3
545x2
REVERSE BAND DEADS (GREY AVERAGE BANDS)
495x1
585x1
675x1
700x0 (got it to knees, no go- if I was fresh bet I would get it)
675x1
HACKSQUATS
180 x 5 sets, different tempos and reps, paused, atg- last set x 15 reps
HANGING LEG RAISE
4 sets x10
SIDE BENDS
60 lb kettlebell 4 x 10 each side no rest between sets
even though losing weight, don’t seem to be losing strength, too much. Endurance (not that I really had any) seems to have suffered a bit though. Feel good all in all, might see abs in the future, lol!
Not so much a 5/3/1 question: We’ll be getting a Fat Bar soon at my club and I intend to bench (and curl) with it. Do I need to reset my bench (and curl) numbers in some way?
[quote]walkinbazooka wrote:
Brief question. I’m adding the clean to my 5/3/1. I’m putting it before squat, and I’ll be doing the 5/3/1 reps. My question is on the final set, do I only do the prescribed reps or do I push it like the press/dead/bench/squat? I haven’t found a place where Jim specified it.
Thank you all for any help.[/quote]
Jim’s advice to me when I started this was “being aweseome twice in one workout is not asking too much”. So push them on the last set like you would any other lift.
Note that for me, rep maxing on the cleans usually means that I will not get a PR on the squat, although once or twice I did get a pr on both.