Less than one year, getting close to a lmao3plate bench
Started at 80kg rm, never gave a fuck about any dieting besides getting enough broteins.
Unironically changed my life his book is uberbased
>inb4 shill
I pirated it and I suggest you to do the same
Ran boring but big accessory work but reduced the workload as I could not close 5x10 with 80% of the load (I still struggle more with 10 reps 85 kg rather than 110 x5, guess is me sucking with volume)
Some 5x10/15 dips as former califag and some light tricep isolation.
Can’t suggest it enough, but also arching played a good part (no exorcist level and without rising my ass off the bench, just to save shoulders)
Also I had a fucked up elbow (old fracture) so grinding pr was impossible, this shit made me a new person unironically
I still have to reach the lmao3plate, theorical rm max is 130 as now
I was doing lmaotaekwondo in the meantime, pretty sure it did not add anything but extra fatigue
Accessory work was 3x10 80% bench
Dips to failure x5
Some tricep isolation
But i already had a full bridge and that helped with arching, not to cut rom but to save shoulders
I'm confused about the 5/3/1 reps. Programs says you should do 5+ reps on first week, but on internet everyone says you should be able to do way more reps and recalculate your TM if you can't
Wendler says 5 minimum and close to that is fine, but redditors and discord groups are more conservative. Both methods work and I personally prefer the latter method.
The base 531 is great but the accessories and variants are dumb af and you could do the same by just doing the base 531 se, doing random shit, and giving it a cringe ass name after a shitty album
I love 5/3/1
Can you shills fuck off?
It's a free program you fucking mongoloid
So you're not even being paid to shill this powershit garbage? LOL, LMAO EVEN
Post body
No
You know ~~*they*~~ get paid per reply, right? Just ignore them
For me, it's this variant
531 reps is way too much
No argument here
2 years of 5/3/1
Still getting stronger
Unreal
Less than one year, getting close to a lmao3plate bench
Started at 80kg rm, never gave a fuck about any dieting besides getting enough broteins.
Unironically changed my life his book is uberbased
>inb4 shill
I pirated it and I suggest you to do the same
Did you do BBB or just the 5/3/1 progression for bench? Thinking about switching soon.
Ran boring but big accessory work but reduced the workload as I could not close 5x10 with 80% of the load (I still struggle more with 10 reps 85 kg rather than 110 x5, guess is me sucking with volume)
Some 5x10/15 dips as former califag and some light tricep isolation.
Can’t suggest it enough, but also arching played a good part (no exorcist level and without rising my ass off the bench, just to save shoulders)
Also I had a fucked up elbow (old fracture) so grinding pr was impossible, this shit made me a new person unironically
You went from less than 2 plates bench to 3 plate bench in one year? Nice
Weight and height?
Do you do the conditioning part or play any sports?
Just regular BBB?
I still have to reach the lmao3plate, theorical rm max is 130 as now
I was doing lmaotaekwondo in the meantime, pretty sure it did not add anything but extra fatigue
Accessory work was 3x10 80% bench
Dips to failure x5
Some tricep isolation
But i already had a full bridge and that helped with arching, not to cut rom but to save shoulders
Am I doing it wrong?
I'm confused about the 5/3/1 reps. Programs says you should do 5+ reps on first week, but on internet everyone says you should be able to do way more reps and recalculate your TM if you can't
Oh well I mean if random, anonymous strangers with no know qualifications say something...
Yeah like in the 5+ week you should be able to do around 9 reps. If you are doing like 15 then definetly your TM is off
Wendler says 5 minimum and close to that is fine, but redditors and discord groups are more conservative. Both methods work and I personally prefer the latter method.
>1st set: 5 reps
>2nd set: 5 reps
>3rd set: As many rep as you can (minimum 5)
>program says to do 5+
>internet says to do 5+
y-yeah?
The base 531 is great but the accessories and variants are dumb af and you could do the same by just doing the base 531 se, doing random shit, and giving it a cringe ass name after a shitty album
>*stalls you at intermediate stage*
heh, nothing personnel kid