>increases your bench by 0.5lbs in a year

>increases your bench by 0.5lbs in a year

  1. 5 months ago
    Anonymous

    t. 3rd week of SS. just hit 55lb ohp

  2. 5 months ago
    Anonymous
  3. 5 months ago
    Anonymous

    beyond 5/3/1 (four 5-week cycles) brought my bench from 117kg to 148kg x3, squat from 140kg x 5 to 180kg x7, deadlift from 192kg to 230 x5, ohp from 72kg x2 to 95kg x 4

    • 5 months ago
      Anonymous

      How does 5 weeks work? I thought it was 3 + a deload week

      • 5 months ago
        Anonymous

        https://www.t-nation.com/workouts/beyond-5-3-1-program-1-1/

        change the last number from 1 to 2,3,4 for the next cycles. recalculate TM every cycle.

  4. 5 months ago
    Anonymous

    531 is a King's routine, weak people wouldn't understand

  5. 5 months ago
    Anonymous

    I went from benching 180 for 1 to 180 for 8 in 6 months
    cope harder

  6. 5 months ago
    Anonymous

    That better be kgs

  7. 5 months ago
    Anonymous

    5/3/1 is phenomenal for getting up to the intermediate/low advanced levels of lifting, but then it really starts to show its flaws. It doesn't have nearly enough volume work for OHP and bench, and because it shields you from ever lifting truly heavy you don't get to train your CNS resulting in failing out on new 1RM

    • 5 months ago
      Anonymous

      > It doesn't have nearly enough volume work for OHP and bench
      You‘re not supposed to do just the main lifts. There are dozens of 531 variants and Wendler specifically recommends to do asistance exercises. For example, the Boring But Big variant has you do 5x10 OHP on bench day, 5x10 BP on bench day, 5x10 squats on deadlift day, and 5x10 deadlifts on squat day.

      • 5 months ago
        Anonymous

        Dude I ran BBB for about 8 years, I know everything you are saying and I will say it again. 5/3/1 does not have enough volume for upper body exercises. Hitting OHP once a week with those 5x10 is not enough.

        • 5 months ago
          Anonymous

          bro 5x10 is definitely enough. If you‘re not satisfied you can also do 5x10 at 70% TM. Adding endless volume is absolutely retarded!

          • 5 months ago
            Anonymous

            What is your OHP?

        • 5 months ago
          Anonymous

          >ran BBB for 8 years
          >saw no results
          Zamn bro, might be genetics.

          • 5 months ago
            Anonymous

            Not what I said

    • 5 months ago
      Anonymous

      >shields you from ever lifting truly heavy
      Wendler has "Joker sets" and a lot of templates for maximal training.

      • 5 months ago
        Anonymous

        In other words 5/3/1 was so shit he had to make a brazilian variations to plug up whatever new flaw someone would point out and that version would be lacking in a different area. If you want to get to 1.5/2.5/4/5 5/3/1 will do the trick, anything past that move on to a more advanced program

        • 5 months ago
          Anonymous

          Moving the goalposts.

          • 5 months ago
            Anonymous

            I agree, having to change the program dozens of times to try and fix every shortcoming like whack a mole is definitely moving goalposts

            • 5 months ago
              Anonymous

              >531 doesn't allow you to x
              >yes it does
              >REEEEEEEE
              Your strawman of 531 is a shit program, but the actual program is great.

              • 5 months ago
                Anonymous

                Another DYEL fuming over his lifting for lazy fucks program getting called out. $100 you can't even bench 3pl8

              • 5 months ago
                Anonymous

                You don't bench 3pl8 either.

                If you want to be mediocre at everything it's great

                >n-no! 3 week waving amraps I'm going INSAAAANE

              • 5 months ago
                Anonymous

                >N-NO U!
                Hahahahahahahahahaha! Why the fuck do dyels like you try to talk with authority like this?! Blows my fucking mind man jesus christ

              • 5 months ago
                Anonymous

                Because you made your claim without posting proofs. Anyone can claim anything while anon.

              • 5 months ago
                Anonymous

                What is really confusing to me is this. I tell you I ran 5/3/1 for years, obviously I liked it. Can I assume you've run it for 1, 2 or even 3 years? If so don't you think you should be at 3pl8 by now? It shouldn't take that long. Can I also assume you've hit plateaus on OHP? If so why ignore what I'm saying? If not, why aren't you at decent numbers yet? Either way you slice it 5/3/1 doesn't come out looking good. I was honestly trying to prevent guys like you from making the same mistakes but if you are determined to continue because it's easy to program and you're intimidated by more advanced programs, be my guest.

              • 5 months ago
                Anonymous

                If you want to be mediocre at everything it's great

            • 5 months ago
              Anonymous

              He didn't change the program. 531 is not a program, it's a method of training of which various programs are instances. You can make up your own versions to fix whatever alleged "flaws" you find in the "531 program". Like say you think it doesn't have enough upper body volume. Fine, do this, deloading every 7th week:
              Day 1.
              Squat 531
              Accessories
              Day 2.
              Bench 531
              50 more fucking sets for chest or whatever
              Day 3.
              Deadlift 531
              Accessories
              Day 4.
              OHP 531
              a trillion sets for biceps or whatever
              There, there's a 531 program with "enough" volume. It's still 531 because of the methodology it follows. Straw man, like the other anon said.

              • 5 months ago
                Anonymous

                It's also a frequency issue though. Your shoulders take no time at all to recover so by the time a week goes by you've basically made no gains. There is a very good reason why no major powerlifters use 5/3/1, again, intermediate program

        • 5 months ago
          Anonymous

          what is a more advanced program? juggernaut method?

          • 5 months ago
            Anonymous

            Conjugate

            • 5 months ago
              Anonymous

              >Conjugate
              How the fuck do I do this in a small gym with limited equipment? Can I do cube instead?

  8. 5 months ago
    Anonymous

    > increases your bench by 25 lbs TODAY

  9. 5 months ago
    Anonymous

    Want to get good at bench pressing? Bench press 4 times a week, eat a fuck ton of protein,
    3-6 eggs and drink at least 4 glasses of milk (morning & evening) every day bare minium.

  10. 5 months ago
    Anonymous

    wendler is just a retarded cornball gay. why would anyone listen to him?

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