I am doing something a bit crazy, and I am sure most would not recommend it, but so far it is working out good. I have under developed shoulders and a rather weak overhead press and for some time was wondering how to incorporate it into my training.
I attempted to use overhead press as a supplemental lift after my max effort and dynamic effort work but it was a struggle. My shoulders were usually fatigued and I didn't get much out of it. Bearing that in mind I decided to train my shoulders on a different day using 531. Heres an example of my routine.
Monday ME lower body
work to a max triple on good morning.
Parallel box squats 4 sets of 6 reps.
45 degree back raises working to heavy set of 5.
dumbell side bends 4 sets of 10.
Wed. ME Bench
work to max single on 3 board
4 sets of 6 on dumbell bench press
4 sets of 10 tricep extensions
4 sets of 10 chest supported rows.
4 sets of 15 face pulls.
3 sets of 10 hammer curls.
Thurs DE lower body
10 sets of 2 on squats with straight weight
6 sets of 2 on speed deadlift (one rep conventional and one rep sumo).
4 sets of 10 pylo leg press
4 sets of 20 band curls.
Ab Pulldowns 4 sets of 20
Friday 531 shoulders
Overhead press 3 x3
bent over lateral raises.
Sunday DE Bench
8 sets of 3 reps.
4 sets of 12 dumbell bench press
4 sets of 10 pec deck
4 sets of 10 tates
4 sets of 10 dumbell rows.
This is not set in stone but rather simply what I did last week. I also exclude the pre-hab work I do in the form of band work, etc.
I always do rotator work before and after benching. I am now finishing my second round of the 5/3/1 and its going great. My overhead press is getting a lot stronger and I am constantly setting PRs on my bench. Not to mention my nagging pain in my right shoulder has gone away.
I am not sure how long term this will be, as I assume the stronger I get on my overhead press the more I will be hammering my shoulders, but it seems to be helping out considering how bad my shoulders were lagging.