T Nation

3/5/1 Programming question


#1

I am thinking to start a new cycle, in order to bring my bench up, I am thinking to replace the OHP with bench. so the new program would be like this
Monday-clean, squat 5/3/1, paused squat 70%TM 5x5, hip thrust 5x10
Tuesday-bench, 5/3/1, joke set, FSL, OHP 80%TM 5X5 CHIN UPS AND ROWS IN BETWEEN
THURSDAY-CLEAN, Deadlift, joke set, front squat 5x5, hip thrust 5x10
Friday-bench, 5/3/1, joke set, OHP 80%TM 5x5, weighed dips 50 reps, rows, chins in between

is it gonna be ok? or i should just stick with the original 5/3/1 program, do bench and ohp 5/3/1 once a week.

thanks for any comments.


#2

Take out the Hip Thrusts. Replace with back raises and hanging leg raises. You should be able to do these like a champ.
Take out the planned Joker sets.
Take out the OHP 80%TM 5X5 (Where did you read that this was to be done AFTER FSL work? NOWHERE.)


#3

Sorry Jim, it was my bad. There was no FSL actually. It was the BBB 5x5 variation. Use OHP 80%TM 5x5 as supplementary for bench.

Is the layout ok? Or should i just do one bench day and one OHP day


#4

Layout is fine except for the hip thrusts, lack of low back/ab work. Remember we only do certain rep schemes for 3-6 weeks. So while this is fine, it needs to be part of a larger program.


#5

Yes, i will replace hip thrust with a lower back exercise.
this program is only going to last for 6 weeks. After deloading, i will do BBB 5x3 variation for another 6 weeks. Then i will see if i need to go back to do 5x10 or keep going to do 5x1 variation.

Also i decide to do one bench day and one OHP day, my weak OHP is the factor to cause my weak bench.

Thanks so much Jim.