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  • 5-3-1 question

    I've been running 5/3/1 for a while now and feel great. My lower body is definitely improving a ton and I feel a lot stronger there. My presses though, that's another issue. I've benched more weight in the past, regularly, than I have been during the last 4 months or so of this program. I completely understand that shit happens, squats and deads have more room to grow, that at times your pulls and squats will be good and presses will not be. What I am wondering is if doing a moderate rest pause, or cluster type intensity adder (Can't think of the right word for my life) would be a viable option. I've done 315 for 5 before but this last week I could only muster 310 for 4(not absolute failure but it would take a miracle for me to get another full rep). Would it be detrimental or even worth the effort to throw a rest pause extra rep or two on the pressing movements.

  • #2
    Keep 5/3/1 main exercise/rep scheme the way it is. I'd say never mess with it.

    What I do is for my 5x10 assistance exercise, I switched to CGBP for bench days and I do them paused each rep.

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    • #3
      What's your accessory work look like? Personally I find my bench responds well to frequency. Perhaps just adding some lighter bench work as an accessory lift on your OH press day would help.

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      • #4
        315x5 and 310x4 is not a big difference - that could easily be a result of form being slightly off, less energy... could even be mental.


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        • #5
          Accessory is in my journal. Was doing dips, rolling DB extensions and pull ups. This wave started doing 5x10 but wanted todo some speed shit. I understand the difference isn't much but it's been 4 months and not really noticeable improvement, even worse compared to pulls and squats. I was gonna throw spoon press in on bench day and push ups on OHP day. We'll see what happens next wave.

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          • #6
            Reset your training max.
            Journal http://www.intensemuscle.com/showthread.php?t=51093

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            • #7
              I am definatley no expert.... but I have found that if I do alot of work during a cycle I can at times feel pretty run down. I have made good progress on a couple of cycles by just doing the main lifts and hardly any assitance work at all and on some days none. Maybe you need a rest!

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              • #8
                Any chance that all that heavy squatting and pulling is affecting your press? Your body can only improve so much at any given time...
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                • #9
                  I'm still hitting the target reps for every exercise so no need to reset them yet. I treat accessory work like accessory work. Was just wondering if there was a glaring weakness I had or a specific "thing" I was missing.
                  I think you may be right about you can only improve so much at a time. I don't take any supps right now and school has been kickin my ass. Things will probably come up again in the summer when I get my money right and less school stress.

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