[quote]UFgator11 wrote:
or you could deload and recalculate the weight to something more appropriate. you could also just bench once per week like it says in the ebook.[/quote]
Appreciate your reply but I want to stay with 5/3/1 as its progressed my other lifts. I’ve already done the deload twice and my current training maxes are set at about 80% of my actual max and I use the 3 day per week template so i’m training bench less than 1 per week.
Cheers for your input
[/quote]
Here’s what worked for my bench:
Deadlift 5/3/1
Kroc Rows w/ 100s
Weighted Pull Ups
Bench 5/3/1
Bench BBB 5x10@135
Seated Row 5x10
Curls 2x10
squat day whatever
OHP 5/3/1
5x10 BW Pull Ups
4x10 Weighted Dips
2x10 Curls
I feel like the BBB worked wonders for technique and how to strain against the weight. Following that up with the Seated rows got my lats to work in that same plane of motion. And you can see I was doing plenty of upper back work (pulls ups, deadlifts, kroc rows) and of course, dips. Hope this helps.[/quote]
thats interesting, I only used the BBB for first couple of months then moved onto the trimutive method, as I’m pulling pretty heavy weight right now on deadlift day I dont think my back could handle that amount of work in one session tbh, I know this goes against the ebook(which I have purchased, waiting on 5/3/1 powerlifting!) but what about making a sustained effort with accessory work. I also purchased the EFS basic training manual many moons ago and that dwells along the lines of hit the shit out of assistance lifts. Sorta caught up between the two. I know, I know keep it simple but after this length of time I feel that i’m not built for benching high reps but this has again brought me up massively in my Squat, 80 lbs for ye americanos.
Keep the ideas coming, I’m sitting here like fucking rain man!
[quote]irishlifting wrote:
[quote]UFgator11 wrote:
or you could deload and recalculate the weight to something more appropriate. you could also just bench once per week like it says in the ebook.[/quote]
Appreciate your reply but I want to stay with 5/3/1 as its progressed my other lifts. I’ve already done the deload twice and my current training maxes are set at about 80% of my actual max and I use the 3 day per week template so i’m training bench less than 1 per week.
Cheers for your input[/quote]
I misunderstood you when you said changed to 3x/week. i understand now; i was justtrying to point you toward some knowledgeable resources because i’m not a strength coach haha
[quote]PB Andy wrote:
[quote]UFgator11 wrote:
what kind of stance do you guys use on front squats? i’m just this cycle switching from back squats, so i’m still figuring the little things out. i’ve usually been going about shoulder width, toes a little out?
should i go wider?[/quote]
Like this… of course, it depends on your levers, but with front squats, use some Oly shoes and shoulder width stance, and squat DOWN, not back, regardless of what the powerlifters want to tell you, haha.[/quote]
i’ve just been taking my shoes off before each set, but i’ve thought about chuck’s, and i’ve heard good things about vibrams. thanks for the tip, i am finding it’s easier to go down compared to “sitting back into the hole”.
irish, it sounds like your assistance work just isn’t working for your bench. Keep your split set-up the same and all that, but see what assistance works for your bench. Some ideas for you:
Board Presses
Manpon Presses
Dips
Military Presses
Tricep Push Downs
DB Bench Presses
Close Grip Bench Presses
Reverse Band Presses
Chain Bench Presses
And I think big lats = big bench, so include some rows in there somewhere (Kroc, BB, Seated, DB, Hammerstrength). Find whatever works for you man. Good luck
My Bench has been sucking a lot lately too, If I reset based on my current 1RM it would put me about back where I started in October. I think I might work more on Bench variations for a while. Other lifts have been going better.
[quote]irishlifting wrote:
thats interesting, I only used the BBB for first couple of months then moved onto the trimutive method, as I’m pulling pretty heavy weight right now on deadlift day I dont think my back could handle that amount of work in one session tbh, I know this goes against the ebook(which I have purchased, waiting on 5/3/1 powerlifting!) but what about making a sustained effort with accessory work. I also purchased the EFS basic training manual many moons ago and that dwells along the lines of hit the shit out of assistance lifts. Sorta caught up between the two. I know, I know keep it simple but after this length of time I feel that i’m not built for benching high reps but this has again brought me up massively in my Squat, 80 lbs for ye americanos.
Keep the ideas coming, I’m sitting here like fucking rain man![/quote]
You don’t need to do the BBB for all your lifts. I only use it for the deadlift, the guy who suggested it only uses it for the bench.
My bench has started to come around. I’ve mostly heeded the words of Dave Tate and realized that my bench technique actually sucks. I’ve been working and working it, and making sure if I’m still a little tired after the MP day, to take an extra day of recovery before I bench.
I firmly believe in having the intestinal fortitude to go to train when I don’t feel like it, but now at 43 years old, if I’m not physically ready, then I’m just not ready.
Anybody have problems with military press and how did you overcome your sticking points?
[quote]danjo228 wrote:
My bench has started to come around. I’ve mostly heeded the words of Dave Tate and realized that my bench technique actually sucks. I’ve been working and working it, and making sure if I’m still a little tired after the MP day, to take an extra day of recovery before I bench.
I firmly believe in having the intestinal fortitude to go to train when I don’t feel like it, but now at 43 years old, if I’m not physically ready, then I’m just not ready.[/quote]
Yeah I watched that video recently on elite, I thought that style of bench was more towards equipped lifters but after those last few posts, I’m considering doing BBB on bench day and really working my form, thanks for all your posts and any more are greatly appreciated
Not much to add except starting this tomorrow and can’t wait
Is the “Training 3 days a Week” e-book any good? I already got the 5/3/1 Manual.
[quote]irishlifting wrote:
[/quote]
Here’s what worked for my bench:
Deadlift 5/3/1
Kroc Rows w/ 100s
Weighted Pull Ups
Bench 5/3/1
Bench BBB 5x10@135
Seated Row 5x10
Curls 2x10
squat day whatever
OHP 5/3/1
5x10 BW Pull Ups
4x10 Weighted Dips
2x10 Curls
I feel like the BBB worked wonders for technique and how to strain against the weight. Following that up with the Seated rows got my lats to work in that same plane of motion. And you can see I was doing plenty of upper back work (pulls ups, deadlifts, kroc rows) and of course, dips. Hope this helps.[/quote]
thats interesting, I only used the BBB for first couple of months then moved onto the trimutive method, as I’m pulling pretty heavy weight right now on deadlift day I dont think my back could handle that amount of work in one session tbh, I know this goes against the ebook(which I have purchased, waiting on 5/3/1 powerlifting!) but what about making a sustained effort with accessory work. I also purchased the EFS basic training manual many moons ago and that dwells along the lines of hit the shit out of assistance lifts. Sorta caught up between the two. I know, I know keep it simple but after this length of time I feel that i’m not built for benching high reps but this has again brought me up massively in my Squat, 80 lbs for ye americanos.
Keep the ideas coming, I’m sitting here like fucking rain man![/quote]
Drop your training max for bench by 5-10kg. Let the reps make you strong.
[quote]PB Andy wrote:
[quote]UFgator11 wrote:
what kind of stance do you guys use on front squats? i’m just this cycle switching from back squats, so i’m still figuring the little things out. i’ve usually been going about shoulder width, toes a little out?
should i go wider?[/quote]
Like this… of course, it depends on your levers, but with front squats, use some Oly shoes and shoulder width stance, and squat DOWN, not back, regardless of what the powerlifters want to tell you, haha.[/quote]
meh…I’ve done that before, for ONE rep, weighing about 250lbs…FML
Drop your training max for bench by 5-10kg. Let the reps make you strong.[/quote]
My max bench is 160kg i’m currently running my percentage off 90% of 140 and this still hasnt helped.
[quote]tjr-dk wrote:
Is the “Training 3 days a Week” e-book any good? I already got the 5/3/1 Manual.[/quote]
The 3-a-week book has a lot of variations of the conjugate method training, and a rather short section on the early version of 5/3/1 - I think it was the first time 5/3/1 was published. I actually bought it when it came out (Summer '08 if I’m not mistaken), and was surprised that a seperate book on just 5/3/1 had to be published - to me the short section in 3-a-week was plenty sufficient (got the manual anyway:)).
All in all, “Training 3 days a week” is a great book on training efficiency, but if you’re using 5/3/1, then you’re good with the manual you already got.
[quote]irishlifting wrote:
Drop your training max for bench by 5-10kg. Let the reps make you strong.[/quote]
My max bench is 160kg i’m currently running my percentage off 90% of 140 and this still hasnt helped.[/quote]
Change your training max for bench to 130kg. so on the 5 week, you will do sets of 5 at 85, 100 and 115. On the 115, you will go for max reps. If you get 12, then your calculated max is 161. The following week you will get 3 sets of 3 at 95, 105, and 120. on the 120, go for max reps. If you get 11, then your calculated max is 164, and you have a new PR. on the last week you will get 5x 100, 3x 115, 1x 125. Again, try for max reps at 125, if you get 10, that’s a calculated max of 167, and another PR.
In 4 months, your training max will once again be 140kg (and your max calculated from reps will be much higher), except now you will be getting much higher reps BECAUSE YOU HAVE LET THE REPS MAKE YOU STRONG. This method has punched through every plateau I’ve had. I started doing this on my deadlift and added almost 50lbs to my max since the first of the year. Note that going for a max every time you bench (except the deload) may affect progress on your other lifts to a small degree. doing this with your deadlift affects all the lifts.
If figuring the numbers is a problem, pm me your email address and I will send you my spreadsheet with instructions.
Good Luck
old lardass
[quote]heavythrower wrote:
[quote]PB Andy wrote:
[quote]UFgator11 wrote:
what kind of stance do you guys use on front squats? i’m just this cycle switching from back squats, so i’m still figuring the little things out. i’ve usually been going about shoulder width, toes a little out?
should i go wider?[/quote]
Like this… of course, it depends on your levers, but with front squats, use some Oly shoes and shoulder width stance, and squat DOWN, not back, regardless of what the powerlifters want to tell you, haha.[/quote]
meh…I’ve done that before, for ONE rep, weighing about 250lbs…FML[/quote]
he must be on teh roidz
How do you guys feel about floor presses as an assistance exercise for bench. I’ve done it for a month and love it.
If it works for you, who cares what others think.