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Barbell Pressing to Dumbbell Pressing; How much weight?

Shfiftyfive
Shfiftyfive Posts: 261
edited December 2024 in Social Groups
So I'm starting Jim Wendler's 5/3/1 tomorrow, and I like the idea of using the "Boring But Big" template, which is where you do the main lift, but with less weight and for more reps. Except, I'd like to do that accessory lift with dumbbells. I think it will be good to change it up and show what strength imbalances I might have in my pressing. The question is, how much less weight to use with dumbbell exercises?

My training max for the Overhead Press is 100lb., and my training max for the Bench Press is 150.75lb. (so 150).

For doing 5x10 with the barbell movements, the program calls for 50% of the training max. I'm wondering what percentage I should use for dumbbells though. Also, he says to use 5x15 for the Dumbbell BP for some reason. So, I guess that weight would be even lower.

Replies

  • whiskeycharged
    whiskeycharged Posts: 400 Member
    So your 1 rep. max for overhead press is 100lbs.? Converting to dumbbells at 50% of your max to go 5 x 15...

    I'm going to say to start with 20-25lb dumbbells.
  • Shfiftyfive
    Shfiftyfive Posts: 261
    So your 1 rep. max for overhead press is 100lbs.? Converting to dumbbells at 50% of your max to go 5 x 15...

    I'm going to say to start with 20-25lb dumbbells.

    Well, the way the program works is that you take 90% of your 1RM and use that as your "training max" which you base the percentages off of for the main lifts.

    And I wasn't sure if 50% would be too much for dumbbells since they require more stabilizing effort.
  • FoxyMcDeadlift
    FoxyMcDeadlift Posts: 771 Member
    Just stick to 50% of your training 1RM
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    It's gonna be rough to figure out exactly because dumbbells are so different.
    If anything, just take a rough guess and figure out what you can handle for 5 sets of 10.
    personally I like doing 2 sets of DBs very close to failure after my pressing.


    I did the BBB for a while and when I did that, I had mine alternated so I wasn't just benching a ****ton , etc.
    If I benched heavy, I'd do BBB overhead.
    On squat day I'd do BBB deads.
    you get the point.

    I quit doing it for deads after about a month because my form was breaking down when I'd get tired.
  • guppy1697
    guppy1697 Posts: 148 Member
    A question off of this discussion topic. So I joined a gym but do not have a workout partner/spotter. I heard somewhere that if you don't have a spotter and want to use free weights, the next best bet is to use dumbbells. So instead of barbell bench, use dumbbells. Anyone have much experience with this that could confirm this assumption?

    Thanks
  • Shfiftyfive
    Shfiftyfive Posts: 261
    A question off of this discussion topic. So I joined a gym but do not have a workout partner/spotter. I heard somewhere that if you don't have a spotter and want to use free weights, the next best bet is to use dumbbells. So instead of barbell bench, use dumbbells. Anyone have much experience with this that could confirm this assumption?

    Thanks

    It's not a replacement. Assuming your gym isn't completely empty when you're there, just ask someone to spot you. They won't say no. However, you need to be specific with your instructions on how to spot, because people like to turn the Barbell Bench into a two-man exercise. If you want a liftoff (where your spotter helps you take the bar off the rack and into the starting position), say so. Let him know that you don't want him grabbing the bar unless you're absolutely stuck and the bar isn't moving.
  • Shfiftyfive
    Shfiftyfive Posts: 261
    It's gonna be rough to figure out exactly because dumbbells are so different.
    If anything, just take a rough guess and figure out what you can handle for 5 sets of 10.
    personally I like doing 2 sets of DBs very close to failure after my pressing.


    I did the BBB for a while and when I did that, I had mine alternated so I wasn't just benching a ****ton , etc.
    If I benched heavy, I'd do BBB overhead.
    On squat day I'd do BBB deads.
    you get the point.

    I quit doing it for deads after about a month because my form was breaking down when I'd get tired.

    I followed the Triumvirate suggestion of 5x15 for DB Bench. Maybe I'll lower it. It seems like 40% of the training max is a good estimate for 5x10 with dumbbells though.
  • _Refried_
    _Refried_ Posts: 194
    If you are asking what are the differences between DB and BB presses here are my #'s and I use DB 95% of the time.
    DB BP 105's (each hand) 4-5 reps after stepping up 60x12, 75x10, and so on
    BB Bench press 275x4 after the same ramp up, could do more but BBB really kills my rotator cuff
    DB shoulder press 80's (each hand)x6 with a ramp up
    BB shoulder press 205x4
    I have to do the ramp up because I am getting old and **** hurts till it gets warmed up lol.
  • Absref71
    Absref71 Posts: 75 Member
    Dude your best off starting on low weights for the first time and working up from there. Like you said, it will expose any weak spots neglected by not doing free weights that may not be able to handle a percentage of ur 1 rep max. Always go slow with something new or spend the time recovering from injury
  • Shfiftyfive
    Shfiftyfive Posts: 261
    Dude your best off starting on low weights for the first time and working up from there. Like you said, it will expose any weak spots neglected by not doing free weights that may not be able to handle a percentage of ur 1 rep max. Always go slow with something new or spend the time recovering from injury

    I'm not gonna die from trying to do a 30lb. DB as opposed to a 25lb. one. Also, I do use free weights. 5/3/1 main lifts are all barbell lifts. Either way, I figured out my starting weights for the DB lifts.
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