I’ve been doing a U/L split with a similar layout to the 531 program based around the 4 big lifts, but without a real progression plan. “3 sets of 6-8 reps, hit the top end of the rep range for the first set and try to get the next 2 sets in the 6-8 range before moving up in weight.” Saw some initial results but I’ve hit a plateau the past month.
Yesterday I decided to switch to 531 BBB. Did my first workout (bench press, duh) and because of my stalled lifts I knew my 3 rep max exactly (which is about 90% of my 1RM) which I used as my TM (minus a few pounds to start out lighter as suggested).
First impression: I love the minimalistic setup and the workout kicked my ass. I got 10 reps (with 1 left in the tank) on my 5+ set (which is a rep PR for me!). Then I picked bb row and incline bench press as assistance. I knew that I could get 3x12 with a certain weight so I picked that weight to do my 5x10 sets. Last two reps of the final set were really hard but since the weight was pretty “light”, my form didn’t break down.
I feel like I’ve overdone on the assistance exercises, although I completed all sets and reps. I was unsure how to pick the weight for my incline bench press as I don’t know how it relates to my flat bench press. I also read that you should not base incline on flat TM, like front squats and back squats. As it turns out, I did 60% of my TM for flat bench on the incline. How should I pick the weight for the incline assistance?
Another thing is: I can complete 5 dips with 35lbs added to my waist, but I struggle with 10 reps with bodyweight. Should I just try to complete 50 reps, regardless of how many sets it takes and try to improve my dips until I get 5x10? Or should I pick another assistance exercise?