Hi, I’m confused. I’m following the 5/3/1 BBB from Boostcamp. I started the first day, and the template gave the following for day 1, the kg are set from my own 1rm.
Week 1 · Day 1
Mon, Jun 17, 2024
Overhead Press (Barbell)
Set 1 : 40 kg x 5
Set 2 : 47.5 kg x 5
Set 3 : 52.5 kg x 7
Overhead Press
Set 1 : 32.5 kg x 10
Set 2 : 32.5 kg x 10
Set 3 : 32.5 kg x 10
Set 4 : 32.5 kg x 10
Set 5 : 32.5 kg x 10
Lat Pulldown
Set 1 : 52 kg x 10
Set 2 : 66 kg x 10
Set 3 : 66 kg x 10
Set 4 : 66 kg x 10
Set 5 : 66 kg x 10
It says to do no extra assistance work. But here is what don’t understand. It says 90 min program, but I finished the set in 35 minutes. Any idea’s?
This is the issue you run into when you pirate material: it gets misrepresented.
This program is lacking the assistance work that Jim directs, along with the jumps and throws. Rather than running the program from an app, you would do yourself a favor by running it from the book.
Yes. 1rm used for calculating training max. The question is more, why it takes 90 minutes to do these 3 exercises according to the description.
I can understand doing extra assistance work, but it specifically says not to. And the template comes from Jim Wendler. At least, it says so. I don’t think it’s pirated like someone stated.
It is because Jim did not write/program a 531 Boostcamp app. He has no app: only his books. This app took his program and uploaded it without his permission, and, in doing so, did not actually capture the program correctly. BBB DOES have assistance work. And, quite often, it does NOT have PR sets for the main work. Jim spent a lot of time writing and developing these programs, and apps don’t really capture the process.
And, they are his intellectual property that has been stolen and bastardized. Which is why you should buy the book rather than using the app.
Most long time lifters use pen and paper rather than apps.
As for the time, as you get closer to maxes your rest time will by necessity increase. For example, I am running 531 with my true TM. I know my maxes because I was close to stalling on Starting Strength.
Today was my Squat day and it took me 35 minutes to do my sets (warmups, working sets, and FSL) because I rested as long as I needed between sets because I am strength training, not exercising.
For my FSL I rested a minute between sets.
So 35 minutes for one exercise - If I was doing three exercises, well, you can do the math.
Yeah… as i posted in another thread. Amazing how many indviduals are trying to leech off his work for clicks. Trying to ride the old coat tails as it were. Its becoming enjoyable watching some of the You Tube guys go over 5/3/1 Just for the entertainment of how much they miss the mark.
Just to show ppl that its not some made up template. Here is the template from the man himself.
I do have the pdf book. But I like an app because it’s more easy to cary around, doesn’t get lost, and easy to use in calculating. I wonder if any of you know the app, or just assuming it’s no good.
I am saying that it is stealing from Jim, which is not an untrue thing. Jim has no app.
It’s worth appreciating you’re referencing an 11 year old article here. It still works, absolutely, but Jim has written much more extensively on BBB (and 5/3/1 in general) since this time, with 5/3/1 Forever in particular containing MANY different approaches to that very program.
As far as finishing in thirty minutes, are you doing mobility and conditioning in those thirty minutes?
Do you have the bootleg PDF or did you buy the eBook?
If you bought the eBook, using the app as an assist to track or schedule your workouts is cool. If you just downloaded the PDF without paying for it, you are technically infringing on copyrights/stealing from Jim.
Most people don’t get this. Just because someone scanned a book and posted the PDF on the webz doesn’t absolve you morally from your responsibilities as a consumer.
If you didn’t buy it, then you are stealing from Jim.
BBB is an outstanding program indeed. I’ve done a few reviews of a few variations of it. I’m a big fan of “BBB Beefcake”, which is also on that blog you referenced, and gives a bit more prescriptive dose of assistance work.
At this point it seems that the blanket advice we have is that you shouldn’t give that much weight to the random parameters set by the app with regards to workout time or crap like that.
His blog post explains all you need to know. His book covers everything you need too.
There was no additionnal assistance to boring but big in the first books and the program still worked then. I remember running it in 2012 when I was in my early 20’s and eating a ton. Went from 175 lbs to 185 lbs in 3 months and hit PRs on every lift.
I did a mobility warm up before the lifting and sessions were around 40-45 minutes including that warm up so if the 35 minutes you are mentioning exlude the warm up it is indeed plausible. Especially on the day that you press because you lift a lot less weight and can recover faster. Conditioning in my case was done separatly which I hope is the case for you too.
I was taking longer rest period on deadlift and squat day and was getting close to an hour on squat day the 3rd month because I was doing BBB 3 month challenge so 5 x 10 was at 70% of TM.
