Just wanted to say that i did the bench workout on this wednesday, and i dont think ive ever been this sore in my life… I think im on to something good… last set was 260x9(might have had 1 or 2 left…cant wait till this time next yr… Great fucking routine!
That’s good. I was curious if you would like the 5/3/1 BBB template.
[quote]MrEdofCourse wrote:
Just wanted to say that i did the bench workout on this wednesday, and i dont think ive ever been this sore in my life… I think im on to something good… last set was 260x9(might have had 1 or 2 left…cant wait till this time next yr… Great fucking routine![/quote]
Nice on “Da Bench”…I switched to Boring But Big after about 6 months but tapered a little off of Boring But Big because it was slowing my recovery probably my bad selections. GREAT PROGRAM though.
Ill say this routine was what ive been searching for for yrs, bought the book which was a great investment. Explains everything, and Jim is great/funny…
i do boring but big plus add some assistance exercises too for fun.
squat day I add some RDL, calf raises and TRX lunges.
chest day I add some incline db and dips
dead lift day, I add pull ups, supported db rows, some curls
shoulder day, I add shrugs, and cable lateral raises.
sometimes i pussy out on the assistance stuff, don’t get all the reps, but I don’t let that bug me too much. yesterday was chest day…had a great chest work out,but my dips sucked…oh well. maybe next week my dips will feel better…i’ll get over it.
I do bench w/ db and my back on a stability ball…helps my shoulders…check out my vid on my hub if you’re interested…looks gay, but it is really great…
yesterday:
flat bench on stability ball w/db
60x5
70x5
80x5
90x3
100x3
112.5x6
80x11
80x9
80x6
80x5
80x5
incline db on stability ball
75x7
70x8
70x6
70x6
body weight dips
10
8
8
5
tricep push downs
three sets with the stack, plus two sets adding some chains (never done that before, sorta cool)
wasted.
have a good weekend.
yo just a question with 5/3/1 , i know in the article it says to do it as it is and not modify it. But, my back and bicep strength really sucks, was thinking of replacing the shoulder presses with bent rows and adding Hammer curls in.
Ps- im a noob strongman, place 2nd in the novice overall in first comp.
Log Lift- 95kg
Deadlift -200kg
dont know why i decided to throw my stats in there …
[quote]deadsquat wrote:
yo just a question with 5/3/1 , i know in the article it says to do it as it is and not modify it. But, my back and bicep strength really sucks, was thinking of replacing the shoulder presses with bent rows and adding Hammer curls in.
Ps- im a noob strongman, place 2nd in the novice overall in first comp.
Log Lift- 95kg
Deadlift -200kg
dont know why i decided to throw my stats in there …[/quote]
right,don’t “modify” it…but the bent rows would be a great assistance exercise to add the deadlift day. The curls could also fit with back day,pulling,but remember, your assistance exercises will be limited to a couple really great ones. Like pullups on deadlift day. read the Cressy article about working biceps. best one out there is the pullup. ( i hate pullups,can’t do 'em,but I’m working on it. those of us blessed with actual legs and an ass seem to be gravitaionally challanged.)
[quote]PDJD wrote:
right,don’t “modify” it…but the bent rows would be a great assistance exercise to add the deadlift day. The curls could also fit with back day,pulling,but remember, your assistance exercises will be limited to a couple really great ones. Like pullups on deadlift day. read the Cressy article about working biceps. best one out there is the pullup. ( i hate pullups,can’t do 'em,but I’m working on it. those of us blessed with actual legs and an ass seem to be gravitaionally challanged.)[/quote]
HAve you got link to the actual article, cant seem to find it.? So the real question is, is it allright to add a few , by few i mean 2-3 exercises on 2 of the days?
[quote]PDJD wrote:
[quote]deadsquat wrote:
yo just a question with 5/3/1 , i know in the article it says to do it as it is and not modify it. But, my back and bicep strength really sucks, was thinking of replacing the shoulder presses with bent rows and adding Hammer curls in.
Ps- im a noob strongman, place 2nd in the novice overall in first comp.
Log Lift- 95kg
Deadlift -200kg
dont know why i decided to throw my stats in there …[/quote]
right,don’t “modify” it…but the bent rows would be a great assistance exercise to add the deadlift day. The curls could also fit with back day,pulling,but remember, your assistance exercises will be limited to a couple really great ones. Like pullups on deadlift day. read the Cressy article about working biceps. best one out there is the pullup. ( i hate pullups,can’t do 'em,but I’m working on it. those of us blessed with actual legs and an ass seem to be gravitaionally challanged.)[/quote]
I’m personally a fan of doing rows/chins on the bench and military days. That way your hitting your back more than once a week. I think do leg assistance exercises on the deadlift day.
well just finished 2nd wk of bench and my last set was 275x9, last wk i got 260x9. What is up with this, think its possible to gain strength in a wk?? I worked within a 1rep faliure tonight and same w last wk. Not complaining though…
[quote]deadsquat wrote:
yo just a question with 5/3/1 , i know in the article it says to do it as it is and not modify it. But, my back and bicep strength really sucks, was thinking of replacing the shoulder presses with bent rows and adding Hammer curls in.
Ps- im a noob strongman, place 2nd in the novice overall in first comp.
Log Lift- 95kg
Deadlift -200kg
dont know why i decided to throw my stats in there …[/quote]
I did a few cycles replacing bench with bb rows due to some shoulder issues, and it worked well for me. I also prefer to keep my upper body stuff more push/pull with rows/bench and pullups/OHP grouped together
I’m using 5/3/1 BBB template on a cut, do you think its enough volume considering the higher % loads?
[quote]spyoptic wrote:
I’m using 5/3/1 BBB template on a cut, do you think its enough volume considering the higher % loads?[/quote]
I think it’s plenty of volume. I would actually take it easier on the last work set, maybe just get the prescribed reps, maybe one or two more, but don’t take it to the max. The BBB assistance work will give you enough volume to maintain without beating yourself up with the heavier loads while cutting