I’ll start here a training log, but we’ll see if i keep logging. First cycle of 5/3/1.
1RMs: squat: 160kg, bench, 114kg, deadlift: 195kg, press: 70kg
Starting BW: 76-77kg
First week i did: squat 122.5x10 reps, bench 87.5x9, deadlift 150x10, press 52.5x11
monday
squat: 100x3, 115x3, 130kg x 6, 72.5 5x10, some leg ext and leg raises
I could probably do more reps on the squat, but they would be hard. My goal is to hit 10/8/6 for week 1/week 2/week 3. Calculating 130x6 1RM seems like 5kg decrease.
Where are you getting these rep schemes from?
From a spreadsheet. 90% of 160 is 144. 70% of 144 is 100.8, 80% of 115.2, 90% is 129.6.
tuesday
bench: 72.5kg x 3, 82.5 x 3, 92.5 x 8 (last rep was a grind), 52.5 5x10. Later i did some dumbell rows 5x10, pull ups, lateral raises and bicep curls.
He’s running 3/5/1 with PR sets for his main work, rather than the more traditional 5s pro approach.
I’m doing 5/3/1 with PR sets. I’m on the second week right now.
This is not the traditional one?
Jim has recommended 5s pro with BBB for quite a while now. The idea being that, since BBB is hard supplemental work, the main work doesn’t get pushed as hard. PR sets tend to be reserved for periods where the supplemental work is easier (like 5x5 First Set Last).
So the PR sets are hard on 5/3/1, therefore it makes BBB accessories hard, so we want to make the PR sets easier so we can push harder on the accessories? I’m actually not feeling the accessories hard. Maybe a little bit on squats and deadlift.
therefore it makes BBB accessories hard
No, not the accessories (which Jim calls assistance): the supplemental. The 5x10 barbell work following the main work. THAT is the hard work of BBB, and it’s what drives the bodyweight growth.
we want to make the PR sets easier
No: the PR sets don’t happen at all. The main work is 5s pro, rather than PR sets.
Remember: BBB is boring but BIG. The point is to drive bodyweight growth. It’s not about increasing how much we can move on the main lifts. 5s pro is there to maintain the feel of the lifts. The main lifts should be powerful, explosive, and technically sound. It’s like “strength practice”. The BBB sets are where we push hard, and then the assistance work is where we can grind, since we’re not going to be at too much risk grinding out a set of dips or leg extensions.
Yes that’s the one i’m talking about.
So why are we adding barbell weight each cycle? To make the supplemental hard (again)?
We add barbell weight each cycle because of the principle of “progressive overload”. Without progress, we stay the same.
Is it reasonable to switch to 5s progression now? Should i even switch? I’m feeling alright currently, though i only did 130kg x 6 yesterday.
I see no harm in implementing 5s progression.
thursday
deadlift: 122.5x3, 140x3, 160x7. 87.5 5x10.
Did some leg curls 5x10 leg raises 3x10, and bar hold.
friday
press: 45x3, 50x3, 57.5x7, 32.5 5x10
Did dumbell rows 50kg 5x10, pull ups, full rom lateral raise and a bit of bicep curls. Wish there were heavier dumbells.
Overall pretty easy workout.
Current BW: 77kg
It seems i didn’t really advance in bodyweight, even though i eat more. I do feel like i have more definitions, primarily in the legs. But it might just be psychological or something so i don’t give it much thought. I just push through and we will see how it goes.
even though i eat more
You may be, but you’re output is increasing as well. You’ll need to eat more to compensate.
The workouts tho don’t feel harder than what i used to do. The volume is a bit more but most of the volume is pretty easy work (the 5x10).
How do you explain the situation then? 