Has anyone ever thought of, or even better, tried using 531’s progression, but instead of just once a week, using it twice a week?
Theres all these high volume programs out there (smolov, sheiko, etc.), was thinking we can use this great slow/calculated progression, but applying it twice a week.[/quote]
Do you mean: during the fives week for all other lifts, you do the 5’s for bench 3’s for bench in the same week. The next week when you do 3’s for all other lifts, you do the singles for bench and the “deload” session. Then that cycle would repeat with +X lbs during the singles and deload week for all other lifts. Correct?
But on the other hand, why not instead add a bench press variation as assistance on OHP day: DB bench, DB Incline, BB Incline, close grip bench etc? I assume your goal is to progress faster? If thats your goal why not do smolov jr?[/quote]
You are correct, that was my idea.
And the reason im even running 531 is because i am so prone to shoulder injury. 3x5 on SS aggravated my shoulders.
Im going to simply follow 531 as it is written, do BBB bench on OHP day, make slow and consistent progress, and avoid injury. So that 2 years down the line, i can finally have a somewhat respectable bench. Theres no rush.
Fair enough. Even so, you might look into smolov jr. It’s only a month long cycle. I bet you could run smolov jr one month, 5/3/1 the next, smolov jr again, etc for a while and bring your bench up pretty quick without any other lifts falling very far behind. Use a close grip and your shoulders should stay healthy.