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Morgan McPherson
08-09-2011, 02:44 PM
I was doing 531 and hit 285 on the bench. Then a cycle later I went for 295, and missed it. So I deloaded and started over. Recently decided to switch up my programming and maybe do some westside. So last night I did close grip bench, and hit 285, it was a grinder. What I am wondering is this, what does this say about my weaknesses if my close grip and regular grip bench presses are basically the same? Are my shoulders and pecs underdeveloped, while my triceps are strong?

Travis Bell
08-09-2011, 05:29 PM
Most likely you're technique is breaking down when you go with a wide grip.

theBarzeen
08-10-2011, 08:04 PM
Most likely you're technique is breaking down when you go with a wide grip.

this, probably

Dank27
08-16-2011, 03:38 PM
I agree. I have the same problem. My form tends to really break down sometimes on my wide grip sets.

vdizenzo
08-16-2011, 10:24 PM
It's either form or weak lats.

joey54
08-17-2011, 05:11 AM
Sounds like working on technique and building your back would be a good plan.

drew
08-17-2011, 06:22 AM
It's either form or weak lats.

Probably both.

Also, stick with the 531. Don't be a Jonny Jumparound.

Morgan McPherson
08-17-2011, 03:11 PM
Got it! Going to try and do even more lat work, and I think I need to touch lower with a wide grip. One thing I noticed about the close grip is that my arms could really rest on my lats on the way down and I think it saved them a bit. Thanks for the advice, perhaps I will take some video soon.

Morgan McPherson
08-17-2011, 03:12 PM
Also, any raw bench programs you would suggest? I am just really sick of 531, been doing it for about a year now and just want to do something else.

JRD
08-18-2011, 12:04 PM
Also, any raw bench programs you would suggest? I am just really sick of 531, been doing it for about a year now and just want to do something else.

Westside will work fine. Just pick the right ME exercises, get your upper back stronger, and keep working on your technique.

joey54
08-18-2011, 03:29 PM
2-6-3 is getting finalized and should be available for release soon.

Niko_El_Piko
08-20-2011, 07:32 PM
2-6-3 is getting finalized and should be available for release soon.

2-6-3? Huh!?!?!?!

drew
08-20-2011, 08:49 PM
2-6-3? Huh!?!?!?!

a-hee hee hee

joey54
08-21-2011, 06:23 AM
Snoop Dogg and Dr. Dre just released 1-8-7 and it us going to revolutionize powerlifting. I believe they are affilated with the RPS.

thecityalive
08-21-2011, 07:03 AM
Do you get to smoke weed in that program?

joey54
08-21-2011, 07:32 AM
Do you get to smoke weed in that program?

It's an integral part of the program.

Niko_El_Piko
08-21-2011, 04:54 PM
Snoop Dogg and Dr. Dre just released 1-8-7 and it us going to revolutionize powerlifting. I believe they are affilated with the RPS.

hehe

That on is MUCH better than the 3 - 9 & 3/4 - 17 !?!??! :clown:

theBarzeen
08-22-2011, 12:58 PM
Im just starting my wife on MY new revolutionary program. Its called the 36-24-36 program. It does work better for women than for men though.

mchicia1
08-22-2011, 01:53 PM
Also, any raw bench programs you would suggest? I am just really sick of 531, been doing it for about a year now and just want to do something else.

Link your entire 5/3/1 program...there are many ways to set it up. Sounds like you just need more frequency in the bench so you can work on your form. In that case, set up flat bench as an accessory to your military press day and don't train it to failure or go too heavy. Something like a 3x8 would be fine. Alternatively, you can do a related movement like floor presses or pin presses...just experiment to find something that works. This happens a lot on 5/3/1...people stalling on bench. Generally speaking, it is due to lack of frequency.

On your bench day, pick a shoulder exercise that also hits chest as your "shoulder" accessory after your bench. Something like a high incline press...same protocol as the bench accessory...don't go too heavy and don't train to failure.