5/3/1 or ??? for once - a - week bencher

[trsettles]

I had to lay off any heavy benching for about 18 months due to rotator cuff issues (low pin presses tore it) followed by a strained pec minor (heavy singles with incline bench). About 3 months ago I started benching with a medium grip for reps in the 5 - 15 range. I don't do any close grips or ultra-wide because it bother my shoulders.

I'm pain-free now and ready to start a new program but can only get to the gym once a week (Saturday). I was thinking of doing a Wendler 5/3/1 for flat bench followed by rotation of assistance exercises, or following a program that Blackstone laid out here a couple years ago:
5 x 3 @ 90%    Week 1
5 x 5 @ 80%    Week 2
10,8,6,4,2        Week 3
Max singles       Week 4

I can and usually do 4-5 sets of pushups for high reps on Tuesday at home.

My problem with many programs I've tried in the past is that I plateau after 4-5 weeks. I tried Paul Bossi's routine and it worked well until week 6 and then plateaued. After deloading and trying higher reps for a few weeks I started the Bossi routine again but saw no gains.

I tried a routine with lots of 2, 3 and 4 boards which upped my strength on the boards, but did nothing for my raw full range bench.

I would appreciate feedback from anyone who has a successful once a week raw benching program that I could run for 3-6 months. My current raw bench 1RM is 305, and I'm 50 years old.

Thanks !

[trsettles]

I found this from old powerlifter Dan Weil:
www.criticalbench.com/bench-press-routine.htm

Has anyone tried a routine like this?

[osu122975]

Wendler's base 531 program is good and I use it for the base percentages. I never max out on reps. In his new Beyond 531 book, there are many many variations to use w/ 531. Pyramid schemes, singles, speed work, etc all worked into the basic 531 plan. I would recommend that book to you. I have it and it's got 5 years worth of training cycles in it and none are the same.

I personally run a base 531 and that is basically my warmup and gives me a foundation for the rest of my workout. I only do the required reps because I like training more often and doing less work in each workout. I really like heavy singles focusing on explosive power and technique in the 80-100% range. I don't grind very often. Everything needs to be smooth.

If I feel good, I take the weight up. If not, I drop down and do speed work - sometimes utilizing bands. If it's speed work, I work on power off the chest by doing half reps.

Also - get a slingshot. You can program that as well. Helps you handle heavier weight w/o shoulder/pec strain. It will make your bench climb.

No matter what - 531 is a good base to work with because you will always be making some type of progress. I train by feel but 531 is always my base.

[3speed]

Aug 16, 2013 23:20:42 GMT -5 trsettles said:

I found this from old powerlifter Dan Weil:
www.criticalbench.com/bench-press-routine.htm

Has anyone tried a routine like this?

Just my personal opinion, but I think one of the biggest mistakes people make in training their lifts is to try to copy the routines of the true masters of the lifts.

Rick Weil was an amazing bencher.  He set the all time bench press records in the 165 and 181 classes 30 years ago that still stand today.  He retired from lifting and then attempted a comeback a few years ago that he cut short.  The reason given for the aborted attempt was that the desire to return to using steroids was very strong and he didn't want to go down that road again. Steroids will not give you an all-time bench record (2 of them). It also takes good genetics as well as an incredible desire and an unfaltering work ethic.  They do, however, give considerable aid to the quest.  The only natty lifter that could maintain the progression he suggests would be a beginner.  The fact that you have a 305 bench at 50yo tells me you are not a beginner.

osu122975 gave you good advice with Beyond 531.  It is full of good routines and addresses many of the problems with his original 5/3/1 plan.  I would also highly reccomend Strength Life Legacy by Paul Carter.  You can find it here: store.lift-run-bang.com/e-books/

Good luck with your training.

[trsettles]

I appreciate the input from both of you. I was afraid that the Weil routines were for drugged lifters. I had heard that he might be part of the Larry Pacifico crowd. Years ago (1993) I lifted with a group of guys at Golds in Honolulu and one of the guys started taking Dianabol - injecting it under his tongue - and his bench went from 265 3RM to 325 3RM within 45 days. He went on to compete and win the overall Hawaii Open bodybuilding contest and passed a urine test (with someone else's urine). A year later his hair started falling out and he developed serious kidney problems. NO THANKS !

I will buy Beyond 5/3/1. A lifter at my gym gave me his original copy of the "Training Three Days A Week" Wendler spiral bound book.
I am going to use the 5/3/1 and add a 3RM day at the front for a 3/5/3/1/Deload and add heavy negatives or heavy 3 boards after my flat bench work on the 3RM days, to get used to the "over 100%" weights. The guy that gave me the Wendler spiral book said he used this program over and over to go from a 275-285 bench to 365, and then messed up his neck real bad and can't lift heavy anymore.

If that doesn't work after a couple cycles I will do Paul Carter's program. The only thing I'm concerned with his program is it seems like there's very little volume, but maybe less is more at my age.
It's funny that you mentioned Paul Carter because I just looked at his website last night and bookmarked it.

Thanks Again !

[lockout]

Metal Militia workouts can be tweaked for raw lifters. They can also be done once or twice per week. And yes, I have known plenty who have had success with this style, even for raw lifters. In fact, everyone I've known who trained with this style got the results as long as they were willing to put in the work. I've even known old ladies that trained with this style.

The workouts really are the same, but without the shirt, and with more emphasis on low boards and low pin presses. So the workout might look like this:
1. bench press - work your way up to a top set of 1-3. (Always cycle through every week and aim for a new 1RM, 2RM, or 3RM.) Then back off in weight and work on some sets of 5.
2. low board press or low pin press - work up to top sets of 3 reps at your sticking points.
3. Include any other assistance work if you have time.

I hope that helps.

[Deleted]

The thing about 5/3/1 is that you need to be consistent with it (several months to a year.) From everyone that i've talked to about this program, those that did it for around 2-3 years got massive gains consistently whenever they 1rm/3rm. I can give you a copy of 5/3/1 if you'd like. Just pm me.

EDIT:  i'm sure you already know this, but, it's worth saying.  No program is a fix all or a magic pill.  you need to sweat, bleed and cry over a program.  people that have succeeded in this sport didn't do it in 3-4 years.  they trained their entire life to get to where they are now.

[bulldawg56]

Some people drop weight and start the program over to get past plateaus...just a thought...