I’ve got limited mobility from shoulder surgery last year so I’m running 5/3/1 with Deadlift, Bench Press, and Front Squat.
Each cycle I’ve been increasing my Deadlift by 10 lbs./cycle and my Bench Press and Front Squat by 5 lbs./cycle. At the time I expected Front Squat progress to come slower than Back Squat so I chose not to increase at 10 lbs./cycle.
Now that I’m a few cycles in, I’m concerned 5 lbs./cycle may have been too conservative of an approach for Front Squat.
Here is a summary of my “1+” set progress from 6/12/2016 compared to 9/11/2016:
Deadlift: (235 lbs. x 6) to (260 lbs. x 6)
Bench: (150 lbs. x 6) to (160 lbs. x 7)
Front Squat: (120 lbs. x 7) to (135 lbs. x 10)
Looking at these numbers (particularly for Front Squat), one part of me says:
“Consistent, long-term progress is part of the beauty of the 5/3/1 philosophy. Stay at 5 lbs./cycle”
Another part of me says:
“Increasing at 5 lbs./cycle for a lower body lift was a mistake and was over-conservative. Especially at this stage in your development you can afford to be more aggressive and your progress suggests this. Try 10 lbs./cycle and at least see how it goes.”
I’m not sure whether I’d be more in alignment with 5/3/1 by following the recommended lower body lift increase, or by following the recommended approach of being conservative.
What say you all? Should I start increasing at 10 lbs./cycle or stay the course?
Thanks in advance!