T Nation

531 Bench Twice a Week

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.

i thought about it a lot for a while. I was thinking I would do close grip bench instead of ohp. However I never tried that so it might not work

[quote]budreiser wrote:
i thought about it a lot for a while. I was thinking I would do close grip bench instead of ohp. However I never tried that so it might not work[/quote]
I am going to give it a try as i just started with 531

If it doesnt work, no biggie, will jump back on regular 531.

sounds good man let me know how it goes

Ive thought about doing this aswell but maybe doing ohp on squat day or throwing in a bench day with squats. I was thinking of working up to some heavy singles or doubles no more then 90% and not alot of reps. But aslong as i’m making good progress im just going to continue to run 531.

[quote]bdocksaints75 wrote:
Ive thought about doing this aswell but maybe doing ohp on squat day or throwing in a bench day with squats. I was thinking of working up to some heavy singles or doubles no more then 90% and not alot of reps. But aslong as i’m making good progress im just going to continue to run 531.[/quote]

I would still do 531 OHP either in between the bench days or even after a bench session of course (Bench Mon/Fri, Military Wed).

OHP isnt taxing at all to be honest, and take no time at all between sets.

Why don’t you just do 5x10 (BBB) on the second day? Or you can do the Inverted Juggernaut Method and do 10 sets of 5 with a weight around 60% or so?

[quote]PB Andy wrote:
Why don’t you just do 5x10 (BBB) on the second day? Or you can do the Inverted Juggernaut Method and do 10 sets of 5 with a weight around 60% or so?[/quote]
Ive been on 531 for 2 weeks now, and Im already doing BBB with 50-60% of training max on OHP day. My bench is so bad compared to my other lifts 365/200 true max (dropped it to 165 for 531 calculations)/455.

Im not exactly sure if it is lack of benching frequently at “workable” percents, or if i need to take things slow and follow 531 as to aviod injuries.

Shoulder injuries have held me back. Im 6’1 skinny, so i bench very narrow to keep things safe.

I was on Starting Strength but 3x5 irritated my shoulders.

EDIT:

YOU KNOW WHAT? Screw it, there is no rush. Ill eventually hit a wall running 531 twice a week. Ill be a couple months ahead sure, but i look years down the road. Im too prone to injuries to push it. Ill stick with 531 and BBB on OHP day.

[quote]mg3 wrote:

[quote]PB Andy wrote:
Why don’t you just do 5x10 (BBB) on the second day? Or you can do the Inverted Juggernaut Method and do 10 sets of 5 with a weight around 60% or so?[/quote]

EDIT:

YOU KNOW WHAT? Screw it, there is no rush. Ill eventually hit a wall running 531 twice a week. Ill be a couple months ahead sure, but i look years down the road. Im too prone to injuries to push it. Ill stick with 531 and BBB on OHP day.

[/quote]
smart decision my friend. The key to 5/3/1 is simplicity, patience, and consistency. Work with the program, not against it. :slight_smile:

I’ve thought about doing the last set three times instead of just one for the bench press, since one heavy set a week is not alot of benching for a beginner. But havent tried this yet, so not sure how it’s gonna work out for me.

I just started doing this again. I think you have to take account what you’re doing the whole week. I definitely pare back the other upper body pushing exercises a bit.

Wendler has a 5/3/1 high frequency available on his website.

[quote]asooneyeonig wrote:
Wendler has a 5/3/1 high frequency available on his website.[/quote]
you actually only bench once a week with that program
it’s a great program btw

[quote]mg3 wrote:
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]Facepalm_Death wrote:

[quote]mg3 wrote:
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.

[quote]mg3 wrote:

[quote]Facepalm_Death wrote:

[quote]mg3 wrote:
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.
[/quote]
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.

I also suck at benching, and used to suck even worse due to past “shoulder problems”. I eventually realised my weak shoulders were a result of poor form and being weak all over. Thicken your upper back, lats and rear delts… that should keep your shoulders happy and make you stronger in general.

if you do the flip flop, with BBB, means you bench day one (531) followed by military (5x10) than on day three you military (531) followed by bench (5x10) thats lots of bench twice a week. Unless you’ve been livin and breathing competative weightlifting for 25yrs, are nationaly ranked and respected, I don’t know why you’d try to tinker with a program thats worked and followed by millions, your just starting out, give it 6-9mths and see.

I just started with Smolov Jr. for bench, I’ll let you know how it goes. My max is 250 and I’m hoping to get 275 in a couple of months.

I may be wrong but pressing 5/3/1 and extra singles on workout 9 and 11, and 21 and 23 seems excessive. And there is no 5/3/1 day for bench so I just assumed it was a typo. But I may be completely wrong.

Edit: mods removed my previous post and link to 5/3/1 frequency project. Must consider Wendlers sites spam.