>increases your bench by 0.5lbs in a year
Increases your bench by 0.5lbs in a year
Other urls found in this thread:
t-nation.com
twitter.com
t. 3rd week of SS. just hit 55lb ohp
beyond 5/3/1 (four 5-week cycles) brought my bench from 117kg to 148kg x3, squat from 140kg x 5 to 180kg x7, deadlift from 192kg to 230 x5, ohp from 72kg x2 to 95kg x 4
531 is a King's routine, weak people wouldn't understand
How does 5 weeks work? I thought it was 3 + a deload week
t-nation.com
change the last number from 1 to 2,3,4 for the next cycles. recalculate TM every cycle.
I went from benching 180 for 1 to 180 for 8 in 6 months
cope harder
That better be kgs
5/3/1 is phenomenal for getting up to the intermediate/low advanced levels of lifting, but then it really starts to show its flaws. It doesn't have nearly enough volume work for OHP and bench, and because it shields you from ever lifting truly heavy you don't get to train your CNS resulting in failing out on new 1RM
> It doesn't have nearly enough volume work for OHP and bench
You‘re not supposed to do just the main lifts. There are dozens of 531 variants and Wendler specifically recommends to do asistance exercises. For example, the Boring But Big variant has you do 5x10 OHP on bench day, 5x10 BP on bench day, 5x10 squats on deadlift day, and 5x10 deadlifts on squat day.
>shields you from ever lifting truly heavy
Wendler has "Joker sets" and a lot of templates for maximal training.
Dude I ran BBB for about 8 years, I know everything you are saying and I will say it again. 5/3/1 does not have enough volume for upper body exercises. Hitting OHP once a week with those 5x10 is not enough.
> increases your bench by 25 lbs TODAY
In other words 5/3/1 was so shit he had to make a brazilian variations to plug up whatever new flaw someone would point out and that version would be lacking in a different area. If you want to get to 1.5/2.5/4/5 5/3/1 will do the trick, anything past that move on to a more advanced program
Nigga 5x10 is definitely enough. If you‘re not satisfied you can also do 5x10 at 70% TM. Adding endless volume is absolutely retarded!
>ran BBB for 8 years
>saw no results
Zamn bro, might be genetics.
Moving the goalposts.
Want to get good at bench pressing? Bench press 4 times a week, eat a fuck ton of protein,
3-6 eggs and drink at least 4 glasses of milk (morning & evening) every day bare minium.
What is your OHP?
Not what I said
I agree, having to change the program dozens of times to try and fix every shortcoming like whack a mole is definitely moving goalposts
>531 doesn't allow you to x
>yes it does
>REEEEEEEE
Your strawman of 531 is a shit program, but the actual program is great.
what is a more advanced program? juggernaut method?