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5/3/1 Template without benching

Discussion in 'Strength & Conditioning Discussion' started by bowlie, Jan 18, 2013.

  1. bowlie Purple Belt

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    Benching hurts my shoulders, I have experimented with form, just using the bar, using DB's, it still hurts. Im seeing a doc on monday but they will probably send me to physio, which has a waiting list several months long. In the mean time I am thinking about doing military instead, seeing as apparently athletes can do without it. I was wondering if military pressing is and better for shoulder health, and how you structure a 5/3/1 program.
     
  2. casperthegst Blue Belt

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    post a form check....military is structured the same way as any other lift
     
  3. TheeFaulted Inzer Belt

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    3 Day Split

    1.Squat
    2.Deadlift
    3.Press


    You seriously needed a thread to ask this question?
     
  4. bowlie Purple Belt

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    I know the press itsself is done like any other lift, but I was wondering about the overall program.

    I like having a dedicated pull day for upper body so I was wondering about what pulling one would be best. how important are bent over rows? would it be stupid to have a vertical press and horizontal pull?
     
  5. Keosawa Black Belt

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    Of course it wouldn't be stupid. If you have the space in your programming, why not do both?
     
  6. livingdeadmoose Silver Belt

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    The doc will most likely tell you that bench, squatting, and heavy lifting in general is bad for you. I'm not saying avoid the doc, but like another poster said, post a form video. It could be related to that.
     
  7. Pearse Shields Amateur Fighter

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    I wonder if one could do 5/3/1 with weighted dips... Factor BW + Weight, and then calculate from there. For example, my 3RM weighted dip is +45kg, so that's 117kg total...
     
  8. bowlie Purple Belt

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    There was a link in the FAQ to a Q&A with wendler about it, he mentions which exercises it works with, bent over rows was one, dips could well be another but I dont remember now.

    I have space in my program because I like to double up days, i.e. one upper and one lower lift. That way I can get more squatting volume in which is both fun and prevents DOMS. I currently do

    Light squats and Military press, Rows and Deadlifts and Bench and Heavy squats. Granted im only two weeks in, but it feels good so far, apart from the benching.

    I guess I just need to decide on the three best upper body exercises apart from bench and do that, although I could double up on the press. I could have a Light repetition Squat and press day, a Row and Dead lift day and then a Heavy squat and press day.

    I am going to try and find where he says which exercises work, but would you say that Weighted Chins and Military Press would make more sense than Rows and Press?
     
  9. bowlie Purple Belt

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    http://www.t-nation.com/free_online_article/most_recent/531_reloaded

    This is what I was looking for, but it doesnt really answer the question
     
  10. IX Micheal XI Orange Belt

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    I guess I don't understand the question. The Press is a basic lift of the 5/3/1 template. If you don't want to bench, just do as TheeFaulted said and stick the the 3 days.

    Squat
    Deadlift
    Press

    It doesn't seem like you have a good grasp of what the 5/3/1 program is. Just nut up and buy the E-book, it'll explain almost everything.
     
  11. bowlie Purple Belt

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    I know the press is part of 5/3/1 already, the question is what should I replace bench with if im not doing it? Like I said, I like to have an upper body pull day and to do a lower body exercise every day at a lighter weight. I guess I could do Squat, Dead lift, Press, and add in upperbody pulls after squats and deadlifts as assistance and light squats after military press.
     
  12. Ice 9 Cobra Black Belt

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    If he isn't doing the bench, how will that affect his scheduled gains on the military? Would pressing only one a week allow the same progression?
     
  13. IX Micheal XI Orange Belt

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    Nothing, or whatever you want. BB Rows would be fine, if thats what you want to do. You never stated whether you intend to do a 3 day or 4 day split.

    If you plan on doing 1/Off/2/Off/3 Off Off or something similiar, what you've got would probably be fine.

    If you plan on going 1/2/Off/3/4/ Off Off, I wouldn't add the squats to the upper body days. When I was on a 4-day, I used Front Squats as an assistance exercise on the days I deadlifted.

    my 2 cents
     
  14. JauntyAngle International man of mystery

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    I don't think it even needs the the E-book. At the end of the day it is just a 4-week meso-cycle for single lift done once a week, giving you sets, reps and intensities. All the other stuff is just a bunch of optional templates for structuring the lifts and adding assistance, which you can follow or not, as you like.
     
  15. JauntyAngle International man of mystery

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    The problem would be during deload week, when you have to do 45%, 55% and 65%. For most people, the lower percentages will be way under their BW. APRE, which is somewhat similar to 5/3/1, works with bodyweight exercises better since you don't use percentages..
     
  16. Henry Huggins Green Belt

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    we have an assisted dip/pullup machine at my gym for the fatties and weaklings
     
  17. LZD Purple Belt

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    A million options. Second day of press at lighter intensity. Replace bench with push press. Use dumbbells etc.

    Full body split would be my choice

    Squat
    OHP
    Chins

    DL
    DB OHP
    DB row

    Squat (lighter)
    Push Press
    BORs
     
  18. JauntyAngle International man of mystery

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    I've heard of those, but I think a hell of a lot of gyms don't have them.
     
  19. dawgpnd81 Blue Belt

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    Which I'm sure you have used.
     
  20. belph Pissing into the wind.

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    I have.
     

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