Due to various reasons, for which I don’t intend this topic to discuss, I plan to bag the overhead press for some time, and keep the power lifts as my only barbell exercises. No suggestions on alternative exercises, please.
Currently I’m doing Krypteia twice/thrice per week, which is a great fit for me, and I will probably stick with it for another run (2 leaders & 1 anchor). But I don’t want to do the same program forever, the problem is that all other 5/3/1 programs includes the overhead press.
I have ideas on switching between squat and deadlift like:
C1W1 Bench & Squat
C1W2 Bench & Deadlift
C1W3 Bench & Squat
C2W1 Bench & Deadlift
C2W2 Bench & Squat
C2W3 Bench & Deadlift
That would imply for each “week”, skip overhead press and squat or deadlift. Another alternative would be to just replace the overhead press in whatever program with extra bench. The difference is mainly shorter vs. longer cycles.
The obvious question is for how this substitution is to be done. If lifting more than twice per week, here I think that it would be needed to keep every other bench session lighter in some sense, at least stick to the prescribed reps instead of going for PRs.
I ask for experience and any ideas in this controversial topic, to fit 5/3/1 programs to power lifts only.