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BBB 531 Plus

So what you guys thing about this routine. Ive figured out my weak spot in my bench is my triceps. My current bench is 385. Today I did the 5’s on 531 and followed it with dumbell bench for 5 sets, followed by some JM presses(1st time trying these, they are very unique)

I was thinking of throwing floor presses into this… So 531, then Dumbells, floor presses, then finishing with JM presses. Is this too much in your opinion? I know Jim said keep it simple, but Ive gotta get the triceps stronger.

Seems that you are looking for more volume, but to do BBB then dumbell press, then floor press, then Jm press is taking it too far. I recommend to do triumvirate, since you need equal push and pull, but take out dumbell bench and do floor press. Then on military press day do Jm press instead of dips, or whatever you perfer. One way to keep volume in bench tho that I found is great, is to do your final set for 4 sets, this goes for all lifts, and pause all your reps. This will keep the volume up, but keep you assistance work in check.

[quote]MrEdofCourse wrote:
So what you guys thing about this routine. Ive figured out my weak spot in my bench is my triceps. My current bench is 385. Today I did the 5’s on 531 and followed it with dumbell bench for 5 sets, followed by some JM presses(1st time trying these, they are very unique)

I was thinking of throwing floor presses into this… So 531, then Dumbells, floor presses, then finishing with JM presses. Is this too much in your opinion? I know Jim said keep it simple, but Ive gotta get the triceps stronger.[/quote]

Alright so our benches are similar. Last Wednesday I did 405 off a two board. I did that 2 times to make sure it wasn’t a fluke ha. The Wednesday before that I did 385 off the chest for 2. I try not to go to the chest every time cause I have a labrum issue in the ol left shoulder and that gets it aching… Anyways, my 2 board with just enough arch to stay on the traps and to stay tight plus a moderate leg drive is almost identical to my off the chest with my full arch and lots of leg drive plus I don’t get the back cramping afterwards for the win.
I do a lot of board presses to build my triceps strength. 2,3,4. These will directly affect your bench press in a positive way. They do several things. They allow you to handle heavier weight than you would be able to get off your chest. They get you used to handling this weight which is a huge confidence builder. Benching with chains is another way to get more weight on the bar to over load the top half for your tri’s while easing into a weight off your chest. Chains get expensive but you can buy a 2x6 for $4 and cut it to lenght, screw them together. I put an eye bolt into the bottom board and use a caribiner to attach it to my belt to hold it on my chest as I train alone 99.8% of the time. Plus it free’s up a buddy ( if I have one there) to actually spot me or give lift offs since they don’t have to hold a board on my chest. Do a 425 board press and see how light the 300’s are…

JM presses are a great thing as are floor presses. To vary the height of my floor press I use these foam mats under my elbows to decrease my ange of motion Kind of the same theory as the board press. The thing with floor presses is to just lay there with your legs straight out. If you get on your feet you’ll “cheat” and use leg drive to get more weight up. Then you’ve kind of negated the full benifit of a floor press. Hope this helps man.

Both great ideas. The problem with board presses is theres none im my gym i lift at and no one to hold them most the time. So thats why the floor press was an idea. Ive gotta get a good mix up going for tris. So i may start traing one exercise after my bench and Mil days.

[quote]MrEdofCourse wrote:
Both great ideas. The problem with board presses is theres none im my gym i lift at and no one to hold them most the time. So thats why the floor press was an idea. Ive gotta get a good mix up going for tris. So i may start traing one exercise after my bench and Mil days. [/quote]

did you read what I wrote? you put an eye bolt in the bottom board and use a caribiner to hook the boards to your lifting belt, this way it stays on your chest and problem solved. Since you are still on a bench it has direct carryover to a bench press.

[quote]StrengthDawg wrote:

did you read what I wrote? you put an eye bolt in the bottom board and use a caribiner to hook the boards to your lifting belt, this way it stays on your chest and problem solved. Since you are still on a bench it has direct carryover to a bench press. [/quote]

Or, he could just double up a mini band, put it around his body, and place the board under the band.

So if a lift is done on a bench, it is guaranteed to carry over to your bench?

[quote]black_angus1 wrote:

[quote]StrengthDawg wrote:

did you read what I wrote? you put an eye bolt in the bottom board and use a caribiner to hook the boards to your lifting belt, this way it stays on your chest and problem solved. Since you are still on a bench it has direct carryover to a bench press. [/quote]

So if a lift is done on a bench, it is guaranteed to carry over to your bench?[/quote]

I wouldn’t use the term guarantee but those are highly effective movements… the board press can be done with the exact same form as ones regular bench but the boards will cut the range of motion down. Since it is the same form it will have direct carryover to the top portion of the bench press due to training the tris harder than thwy would get with an off the chest movement.
A floor press where one just lays in the floor and presses is different in that you don’t arch or use leg drive. It “should” be harder since you are taking away all the things that optimize the movement. A floor press will help develop bottom end strength and starting strength for a press. It will have direct carryover to a bench press also. I have done floor presses with a board on my chest and its brutal. I’ve done reverse band floor and bench presses. whatever it takes to find a weakness and make it stronger.
Basically any movement that mimics the bench press will have carryover in some capacity whereas a movement like dumbbell kickbacks may build the tris but wouldn’t necessarily help your bench.

It’s kind of like the guy at the gym that can leg press a fuck ton of weight but get stapled in a real squat.

Yeah I agree with strengthdawg. After talking to meat some time ago, I started training supramaximally as well. When I was stuck at 275 for a long time I just started doing 4-board presses and when I got them up to 340 the 275 FLEW. Then when I was stuck ~300 I hammered 3-4 board presses as well as a lot of reverse band work. Once I reverse banded 375, 315 didn’t feel so heavy.

The trick is, at least for me, to rotate supramaximal work with bottom end work, such as floor presses, pause benches, illegal wides, even chains with more chain hanging. Anything that makes me take the weight to the chest, cause if I am not training that first third of the movement, it doesn’t matter what I can handle on top, ya know, if I can’t get there. I’ve also noticed that tons of back work helps with keeping you strong at the bottom as well.

Cheers!

[quote]StrengthDawg wrote:

did you read what I wrote? you put an eye bolt in the bottom board and use a caribiner to hook the boards to your lifting belt, this way it stays on your chest and problem solved. Since you are still on a bench it has direct carryover to a bench press. [/quote]

My bad man, I missed that very important fact haha. That makes a lot of sense now.

[quote]mlekava000 wrote:
Yeah I agree with strengthdawg. After talking to meat some time ago, I started training supramaximally as well. When I was stuck at 275 for a long time I just started doing 4-board presses and when I got them up to 340 the 275 FLEW. Then when I was stuck ~300 I hammered 3-4 board presses as well as a lot of reverse band work. Once I reverse banded 375, 315 didn’t feel so heavy.

The trick is, at least for me, to rotate supramaximal work with bottom end work, such as floor presses, pause benches, illegal wides, even chains with more chain hanging. Anything that makes me take the weight to the chest, cause if I am not training that first third of the movement, it doesn’t matter what I can handle on top, ya know, if I can’t get there. I’ve also noticed that tons of back work helps with keeping you strong at the bottom as well.

Cheers![/quote]

Im gonna start the board presses next week. You guys do these after the 531 or whatever standard bench routine?

[quote]MrEdofCourse wrote:

[quote]mlekava000 wrote:
Yeah I agree with strengthdawg. After talking to meat some time ago, I started training supramaximally as well. When I was stuck at 275 for a long time I just started doing 4-board presses and when I got them up to 340 the 275 FLEW. Then when I was stuck ~300 I hammered 3-4 board presses as well as a lot of reverse band work. Once I reverse banded 375, 315 didn’t feel so heavy.

The trick is, at least for me, to rotate supramaximal work with bottom end work, such as floor presses, pause benches, illegal wides, even chains with more chain hanging. Anything that makes me take the weight to the chest, cause if I am not training that first third of the movement, it doesn’t matter what I can handle on top, ya know, if I can’t get there. I’ve also noticed that tons of back work helps with keeping you strong at the bottom as well.

Cheers![/quote]

Im gonna start the board presses next week. You guys do these after the 531 or whatever standard bench routine?[/quote]

When I did 5/3/1 I just did them straight after the working sets on bench as supplementary exercise since the bar was already loaded and would save time. So something like

  1. Bench, warmups, 5/3/1 sets, finish with the tops set of the day
  2. 3-board presses - start off with my my last set of bench from 5/3/1 or add whatever lbs and work up to 1-3-5rm, depending
    3, etc… other shit

Note that if you wanna go heavy on the boards, I would not go balls-to-the-wall on the 5/3/1 sets. I found that the hard way in the beginning, but then adjusted and just did either the prescribed reps only or +1/+2 at most. This way I was not too tired come board presses and heavier weights. The whole point of that board press work is to handle weights much bigger than you are comfortable with, so you might as well not feel like shit come that time.

[quote]mlekava000 wrote:

[quote]MrEdofCourse wrote:

[quote]mlekava000 wrote:
Yeah I agree with strengthdawg. After talking to meat some time ago, I started training supramaximally as well. When I was stuck at 275 for a long time I just started doing 4-board presses and when I got them up to 340 the 275 FLEW. Then when I was stuck ~300 I hammered 3-4 board presses as well as a lot of reverse band work. Once I reverse banded 375, 315 didn’t feel so heavy.

The trick is, at least for me, to rotate supramaximal work with bottom end work, such as floor presses, pause benches, illegal wides, even chains with more chain hanging. Anything that makes me take the weight to the chest, cause if I am not training that first third of the movement, it doesn’t matter what I can handle on top, ya know, if I can’t get there. I’ve also noticed that tons of back work helps with keeping you strong at the bottom as well.

Cheers![/quote]

Im gonna start the board presses next week. You guys do these after the 531 or whatever standard bench routine?[/quote]

When I did 5/3/1 I just did them straight after the working sets on bench as supplementary exercise since the bar was already loaded and would save time. So something like

  1. Bench, warmups, 5/3/1 sets, finish with the tops set of the day
  2. 3-board presses - start off with my my last set of bench from 5/3/1 or add whatever lbs and work up to 1-3-5rm, depending
    3, etc… other shit

Note that if you wanna go heavy on the boards, I would not go balls-to-the-wall on the 5/3/1 sets. I found that the hard way in the beginning, but then adjusted and just did either the prescribed reps only or +1/+2 at most. This way I was not too tired come board presses and heavier weights. The whole point of that board press work is to handle weights much bigger than you are comfortable with, so you might as well not feel like shit come that time.[/quote]

Awesome idea, Appreciate it man!

[quote]MrEdofCourse wrote:

[quote]mlekava000 wrote:

[quote]MrEdofCourse wrote:

[quote]mlekava000 wrote:
Yeah I agree with strengthdawg. After talking to meat some time ago, I started training supramaximally as well. When I was stuck at 275 for a long time I just started doing 4-board presses and when I got them up to 340 the 275 FLEW. Then when I was stuck ~300 I hammered 3-4 board presses as well as a lot of reverse band work. Once I reverse banded 375, 315 didn’t feel so heavy.

The trick is, at least for me, to rotate supramaximal work with bottom end work, such as floor presses, pause benches, illegal wides, even chains with more chain hanging. Anything that makes me take the weight to the chest, cause if I am not training that first third of the movement, it doesn’t matter what I can handle on top, ya know, if I can’t get there. I’ve also noticed that tons of back work helps with keeping you strong at the bottom as well.

Cheers![/quote]

Im gonna start the board presses next week. You guys do these after the 531 or whatever standard bench routine?[/quote]

When I did 5/3/1 I just did them straight after the working sets on bench as supplementary exercise since the bar was already loaded and would save time. So something like

  1. Bench, warmups, 5/3/1 sets, finish with the tops set of the day
  2. 3-board presses - start off with my my last set of bench from 5/3/1 or add whatever lbs and work up to 1-3-5rm, depending
    3, etc… other shit

Note that if you wanna go heavy on the boards, I would not go balls-to-the-wall on the 5/3/1 sets. I found that the hard way in the beginning, but then adjusted and just did either the prescribed reps only or +1/+2 at most. This way I was not too tired come board presses and heavier weights. The whole point of that board press work is to handle weights much bigger than you are comfortable with, so you might as well not feel like shit come that time.[/quote]

Awesome idea, Appreciate it man!
[/quote]

I’ve been doing something similar to this as well.

Board presses are better if you are a shirted(wear a bench shirt) lifter. Floor presses are better for raw lifters.

Whatever route you go, you could try making one of them the core 531 lift for a while and then go back to regular bench press. You seem to really want to make your tris stronger, so giving them this kind of attention could be the way to do that.