If for example I want to do 405lb x5, I would rather do a warm up to 315, then 355 for like 2 reps, another 375 for 1 rep then do 405x5, instead of doing 355x5, 375x5 then 405x5.
I don’t understand why you would already know how much weight you wanted to lift before you started if you’re doing joker sets. The point is to get better at handling heavier weights. It’s not about establishing a new max: that’s what the 7 week protocol is for.
I can’t even lift that weight, it was an example. I’m just talking about building for a new max.
But that sorts it out.
2nd cycle - 5/3/1 BBB - Week 3 - Deadlift
Deadlift: 135kg x5, 155x3, 172.5x5, 90 5x10. Hamstrings were feeling fatigued before even the workout, but pushed through it.
Accessories: leg curls superset leg raises.
1 Like
2nd cycle - 5/3/1 BBB - Week 3 - OHP
OHP: 50x5, 55x3, 62.5x5, 32.5 5x10. 5x10 is really easy, I might increase the percentage a little bit.
Accessories: Pull ups 3x10, 2x10 rows, 5x10 dips, then biceps and lateral rises. Got tired from the pull ups so moved to rows.
Final BW: 79.2KG after a workout without eating any food. It seems i’m advancing so that’s nice. Doesn’t look like I added fat.
Next week is the 3rd cycle, where I’ll be doing 5s progression. I won’t do any deload week this time.
2 Likes
Congrats on the gains dude!
Thanks, appreciate it.
3rd cycle - 5/3/1 BBB - Week 1 - Squat
Squat: 100x5, 115x5, 130x5, 77.5 5x10. 130x5 set was harder than I expected. Not grindy but had to work for it. I got a small strain on my butt during basketball, so it limited my explosiveness from the hole. Probably next week will be better.
Accessories: 5x10 leg ext superset leg raises.
1 Like
3rd cycle - 5/3/1 BBB - Week 1 - Bench
Bench: 70x5, 80x5, 92.5x5, 55 5x10. Pretty easy work.
Accessories: Dumbbell rows 5x10: decided to add some weight instead of reps, so I took the heaviest dumbbell the gym has and just piggyback with 5kg dumbbell. Worked well. Then did some of the usual: 5x10 dips +5kg, curls and lateral raises.
1 Like
3rd cycle - 5/3/1 BBB - Week 1 - Deadlift
Deadlift: 120x5, 140x5, 157.5x5, 92.5 5x10. Was a little bit hard than I expected, but good. I think I’m approaching numbers where week 1 is starting to be a little bit harder. Maybe it’s because I didn’t do a deload, but we will see.
Accessories: leg curls 5x10 superset leg raises. Did those quickly.
3 Likes
3rd cycle - 5/3/1 BBB - Week 1 - OHP
OHP: 45x5, 50x5, 57.5x5, 35 5x10. Felt stronger. Good sets. About a 1.5 minutes rest between the 5x10 sets.
Accessories: Dumbbell rows piggyback 5kg, dips 5x10 +5kg, lateral raises and curls. Don’t know if I should continue with pull ups. I’m pretty fatigued after the rows so I switched to pull downs with less than my bodyweight, but don’t know if that’s actually necessary.
Overall ready for week 2.
4 Likes
3rd cycle - 5/3/1 BBB - Week 2 - Squat
Squat: 107.5x5, 122.5x5, 137.5x5, 77.5 5x10. Warmup was feeling great. I actually felt strong, although, the last one working set was tougher than I thought. I was expecting it to be easier, but I had to use my lower back more to finish the reps. I did go deeper in the hole (I know) this time because I felt stronger, but anyway still I expected. Next week will probably be a hard one not gonna lie. Felt a bit of a pinch around the Coccyx bone because I used more ROM, so that’s interesting. My rest times were something like: 3min, 3m, 4m, 3m 5x10.
Accessories: 5x10 leg extension superset leg raises.
2 Likes
3rd cycle - 5/3/1 BBB - Week 2 - Bench
Bench: 75x5, 85x5, 97.5x5, 55 5x10. Overall good. Need to work some on my technique.
Accessories: dumbbell rows 5x10, dips 5x10, biceps and lateral raises 3x10.
2 Likes
3rd cycle - 5/3/1 BBB - Week 2 - Deadlift
Deadlift: 130x5, 150x5, 167.5x5, 92.5 5x10. The gym’s deadlift floor is uneven, ruins my technique by some kind of knee cave. But overall good.
Accessories: leg curls 5x10 superset leg raises.
2 Likes
3rd cycle - 5/3/1 BBB - Week 2 - OHP
OHP: 47.5x5, 55x5, 60x5, 35x5x10. Overall pretty easy, every rep flies. 60x5 is pretty much my PR set, so doing this set easily this time was kind of a PR. Still got week 3, then I’ll do 65x5.
Accessories: 5x10 dumbbell rows, 5x10 dips, biceps 3x10 superset lateral raises.
OHP workout is the easiest workout of each week.
Overall looks like my upper body got bigger. Might be the pump but from other pumps I had I now have a bigger pump so… Or might be the pizza from Pizza Hut yesterday 
5 Likes
3rd cycle - 5/3/1 BBB - Week 3 - Squat
Squat: 115x5, 130x5, 147.5x3, 77.5x5x10. Couldn’t do 147.5 for 5 reps, at least while being cautious. Probably it’s because I didn’t actually do a deload for 3 cycles for the squat specifically. I did once but I used the wrong percentage and actually did something closer to week 1 of 5/3/1. Not sure if I should add 5kg to the next cycle or not. I thought maybe I should add 2.5kg or nothing at all, but the BBB sets are pretty easy so am not sure.
Accessories: leg extensions 5x10 superset leg raises.
Current BW: ~80kg. BW still going up so that’s good. At least am getting big. I probably added some fat but it’s unnoticeable really. Doubt I added like 3kg of muscle in 3 cycles.
2 Likes
3rd cycle - 5/3/1 BBB - Week 3 - Bench
Bench (paused): 80x5, 92.5x5, 102.5x5, 55x5x10. 102.5 set was grindy. Good benching.
Accessories: dumbbell rows 5x10, dips 5x10, bicep curls and lateral raises. Dips give the lateral side of my shoulders some pain, need to figure it out.
3 Likes
3rd cycle - 5/3/1 BBB - Week 3 - Deadlift
Deadlift: 140x5, 157.5x5, 177.5x5, 92.5x5x10. Hamstrings were cooked before the workout but now they’re even more cooked lol. I need some rest for sure.
Accessories: leg curls 5x10, 5x10 leg raises.
3 Likes
3rd cycle - 5/3/1 BBB - Week 3 - OHP
OHP: 50x5, 57.5x5, 65x4, 35x5x10. Expected I would do 65x5, but I felt fatigued, especially after the deadlifts yesterday. My lower back is pretty fatigued so bending back a little bit wasn’t very possible. I also didn’t eat enough yesterday.
Accessories: 5x10 dumbbell rows, 5x10 dips, biceps and lateral raises.
Overall I’m ending this cycle pretty fatigued after not taking a deload from the previous cycle. Got gains and now gonna rest for this up to come deload week.
5 Likes
4th cycle - 5/3/1 BBB - Week 1 - Squat
Did a deload week, was pretty chill. Helped me recover for sure.
Squat: 102.5x5, 120x5, 135x5, 80x5x10. My form was a little off today. 135x5 the form was really off. In the middle of the set I felt something moving, so I stopped for a moment, I think it was the plates spinning. It ruined my form, one leg came too forward so the set was obviously more draining and harder. I had to adjust my feet again. Anyway not the perfect set but alright. For some reason my feet also mid sets on squats just turn outwards. I think it’s the “opening the legs” and feet just slipping outwards.
Accessories: 5x10 leg raises superset leg ext.
Was hard to walk down the stairs after the workout not gonna lie.
3 Likes