4th cycle - 5/3/1 BBB - Week 1 - Bench
Bench (paused, always has been): 72.5x5, 82.5x5, 92.5x5, 55x5x10. Alright.
Accessories: Dumbbell rows 5x10, dips 5x10, curls and lateral raises. Did some pull ups also. I really like pull ups but the db rows just fatigue my back I can barely do like 10 reps for sets.
Today it was also hard to walk down the stairs because of yesterday session hitting legs. Gotta massage the quads somehow.
Current BW: 79.5-80kg. At the deload week I lowered my food intake a bit. I started to see some fat gathering at the lower abdomen area, so I figured I will eat a bit less. Back at it though.
2 Likes
4th cycle - 5/3/1 BBB - Week 1 - Deadlift
Shit the quads DOMS. Can barely flex the quads. It seriously affecting my day to day. It gets better.
Deadlift: 125x5, 142.5x5, 162.5x5, 95x5x10. Actually easier than expected.
Accessories: leg curls 5x10, leg raises 5x10 +10kg.
3 Likes
4th cycle - 5/3/1 BBB - Week 1 - OHP
OHP: 45x5, 52.5x5, 60x5, 35x5x10. This is also was easier than expected.
Accessories: db rows 5x10, 5x10 dips, biceps, lateral raises and some pull ups
3 Likes
4th cycle - 5/3/1 BBB - Week 2 - Squat
Squat: 112.5x5, 127x5, 142.5x5, 80x5x10. 142.5x5 felt harder than expected. Not sure next week I can do 150x5. I mean this set had some grind in it. Maybe it was fatigue, so I reduced today the amount of accessories for legs. The last few weeks I did start playing more basketball so maybe that’s it? My best set PR is actually 150x3.
Accessories: 2x10 leg ext (instead of 5x10), 5x10 leg raises.
3 Likes
4th cycle - 5/3/1 BBB - Week 2 - Bench
Bench: 77.5x5, 87.5x5, 100x5, 55x5x10. It was alright. On the 5/3/1 sets my technique was pretty bad, so I took the BBB sets slower to work on my technique while being explosive.
People say I got big, so I guess it’s a good indicator I’m progressing so that’s nice.
Accessories: db rows 5x10, dips 5x10, biceps and lateral raises.
5 Likes
4th cycle - 5/3/1 BBB - Week 2 - Deadlift
Deadlift: 137.5x5, 152.5x5, 172.5x5, 95x5x10. Today was a little tough, felt a bit weaker. But didn’t stop me from finishing the sets. Today I also dropped down the accessories a bit because how the training went.
Accessories: 2x10 leg curls, 5x10 leg raises. Had a nice abs pump.
3 Likes
4th cycle - 5/3/1 BBB - Week 2 - OHP
OHP: 50x5, 57.5x5, 62.5x5, 35x5x10. Not hard at all, was pretty good.
Accessories: db rows 5x10, dips 5x10, biceps and lateral raises. Good pumps overall.
4 Likes
4th cycle - 5/3/1 BBB - Week 3 - Squat
Squat: 120x5, 135x5, 150x4 (PR), 80x5x10. Did a 1 rep PR without any peaking. Could probably do another rep but I was losing my balance a bit so I settled for 4. The 135x5 was tough, so I thought maybe I shouldn’t do the next set or at least lower the weight, but fuck it and did it anyway. Felt pretty fatigued today also, especially my hip flexors. Anyway next cycle I’ma lower the squat TM by like 5-10%, but increase my BBB % for squats because it’s not feeling hard.
Accessories: 5x10 leg raises, 2x10 leg extensions.
3 Likes
Seems like you’re really getting a handle on 5/3/1 and phasic training in general.
Check out BBB Beefcake. You use higher percentages for the BBB work.
It seems tough and for someone that recovers well.
I’ll fail on the second week lol
Argue for your limitations and you shall have them 
Is this Socrates or something
Definitely “or something”, haha.
1 Like
4th cycle - 5/3/1 BBB - Week 3 - Bench
Bench: 82.5x5, 92.5x5, 105x4 (fail), 55x5x10. Failed on the 5th rep because I wanted a PR, but next time.
Accessories: db rows 5x10, dips 5x10, pull ups, biceps and lateral raises
3 Likes
4th cycle - 5/3/1 BBB - Week 3 - Deadlift
Deadlift: 142.5x5, 162.5x5, 182.5x5 (PR), 95x5x10. Another (big) PR for this week. I’ll probably lower the TM anyway by like 5% the next cycle or make a smaller jump, but up the BBB %.
Accessories: 3x10 leg curls, 5x10 leg raises.
2 Likes
4th cycle - 5/3/1 BBB - Week 3 - OHP
OHP: 52.5x5, 60x5, 67.5x3, 35x5x10. Gonna reduce TM by like 10%, but up the BBB %.
Accessories: db rows 5x10, dips 5x10, pull ups, biceps and lateral raises.
Next cycle I’m gonna increase the BBB % from 50% to like 55%, so I can keep the progress on the supplemental work. Good cycle overall. Not gonna do a deload next week as recommended.
4 Likes
