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Good Results on 5/3/1 Program


#1

I have been through 5 cycles on beyond 5/3/1 program here are my results:

35lbs on my squat (just did 480 raw yesterday)
5 on my bench maybe (I'm at about 390 now)
30lbs on my strict overhead (at about a 240 max)
30lbs on my deadlift (550 dead about)

I have been lifting consistently for 25+ years and drug free. I have increased my food and protein intake and put on 15lb slowly over the many months I weight 262 now. The bench improvements haven't been that great but with the way the other lifts have increased it's definitely worth it. I will try to tweak a few things on bench so I can get some better results but my overhead press has improved enormously.


#2

Nice results especially on the OHP!!!


#3

Agreed on the OHP. That's a ton of improvement there. That lift is extremely slow going for me. I was hoping to get 225 by December, but looking more like Feb/Mar now


#4

I remember you saying you were having some trouble with bench in a previous thread, so I thought I'd give an example of what I've been doing that is paying dividends. Your mileage may vary, but if it helps you out, than that's great

5/3/1 as prescribed, always AMRAP on last set

Single - heavy, but doable even on a shitty day

First set last - dat volume

5x5 pause bench - I chose 60% of my training max, but I don't up the weight until I'm speeding through each rep and dominating it. I use CAT, which is to say, I try to push the bar through the roof on every rep

For accessory:
DB bench - Paul Carter's 350 method - using same weight, try to accumulate 50 total reps with 2 minutes in between sets
High rep (Kroc) DB row - usually about 30-40 reps before upping weight
Chins
Band pullaparts, facepulls, and triceps extensions

Just last cycle, I benched my all-time ball busting PR for an easy single. I'm keeping my nose to the grindstone and see where this programming takes me before I'll make any adjustments


#5

That's some good info thanks. I will try some more volume.


#6

I believe the root of my improvement has been the addition of the pause benches. I can't emphasize enough that is shouldn't be about the weight; rather, it's trying to explode and working on your rate of force development. The addition of pause benches and squats to my program has spurred new-found gains in strength