OHP vs Bench Press in 5/3/1 "A Beginner Suggestion"

[bazookahand]

I want to run 5/3/1 in this manner

A Beginner Suggestion

I posted this and it got lost - but this is another way we train beginners. It is very, very simple but it works. Remember that the program isn’t as important as the execution AND the consistency. "Bench and Press - 5’s PRO with 5x5 FSL. In between every set of bench/press do 10 reps of DB Squat with as heavy a weight as you can. I have kids that squat 185 that do 10x10 with a 100lbs dumbbell. So anyone can do this. Squat and Deadlift - 5’s PRO with 10x5 of FSL In between every set, alt…

Here Jim wrote that his trainees only use bench press and not OHP

A Beginner Suggestion

The latter. Truth is we don’t even press when we do this program. And this is just the beginning. We’ve had kids do some insane shit and the size/strength and speed is best Ive seen. So proud of kids and this program WORKS. Being in a HS situation has made me a better coach/programmer.

I want to ask what is better on this program: do only bench press (6 workouts per month), do only OHP (seems like it can be an option too, I also like overhead pressing more than bench; same 6 workouts per month) or alternate them? I would like to do both lifts, but if I will alternate them their frequency will be low (3 bench press workouts and 3 OHP workouts per month). Of course I understand that we do pressing movements every workout with dips on squat/deadlift days.

[JFG]

If you want to do both, do the latter.

Simple.