You are absolutely a moster. With these maxes you beat our national powerlifting female competitors in two higher BW classes , dear girl. I hang out in gym circles over a decade and believe me I haven’t see a ‘‘normal’’ girl with this BW- max ratio. 3xBW female row deadlift without steroids, that’s freeky. In years ahead if you concentrate more on strenght training (over ‘‘condition’’ an so on) you will hit 150 may be.
You are magnificent! <3
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Thanks! My goal is 300lbs (140kg) by my 19th birthday
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I believe typically the ratios change for women in terms of upper and lower strength. @queen_cobra hit the nail on the head I think when she said the majority of training programs are written for men. The majority of training articles are also written for men.
If technique is your thing, why not combine BBB with @T3hPwnisher’s idea of higher weights, and voila BBS, 10 x 5 supplemental work.
Also: FWIW, I’ve always found bench responds most to increased body weight. I know you don’t want to hear that, but it’s something I hear a lot and see a lot. That doesn’t mean it’s true, just food for thought.
Nope! it’s definitely not the programs’ problems- if anything, programs written for men tend to overemphasize upper body. I’ve always had trouble motivating myself to complete all the upper body volume. I will say; however, I did find the bench frequency on BTM a bit low. I tend to do better with more frequency for bench
Then do more. Maybe full body full boring 3 days a week. Leaves you plenty of time to pile on as much conditioning as you want, while still taking care of progress on the big 3.
That’s the plan. I’m going to follow BBB. I’m honestly more interested in my squat and deadlift
I feel like this trying to make 5/3/1 into a powerlifting program is too much square peg into a round hole.
It really looks like your goal is powerlifting: why not train like powerlifters?
My mistake, I always thought 5/3/1 was for powerlifting.
Earlier you and I discussed this: it’s for getting bigger and stronger (along with faster and better conditioned). Powerlifting is about maximizing your ability to hit a top single for 3 movements. They relate, but 5/3/1 is, at best, an off season approach. It’s not going to have the frequency you desire because specialization works against getting bigger and stronger in the pursuit of getting better.
I don’t have competitve plans any time soon, so I’m pretty much in an indefinite offseason.
I understand 5/3/1 isn’t for peaking; I just thought it was for off season powerlifters looking to get stronger
It can work for that purpose, but it isn’t it’s design. It is just general base building and athletics.
If you aren’t planning on peaking, I would stay away from 1rms in general. Get out of your own head.
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Noted. I’ll still run BBB then and “peak” in may when I want to actually test my real maxes. I tested today because I needed numbers to run BBB
531 can be a lot of things to a lot of people. BBB is kind of a Powerlifting thing, but, it’s Boring But Big, you have to eat.
BTM, kind of the same thing.
You can do 531 for Bodybuilding as well. It’s both the beauty and the drawback - it’s all things. Just pick your program and roll.
I just see it being too far away to try to force it. Like learning to box at an MMA club. It’s close, but different enough that the time vested would be better spent doing it right.
so what would you recommend? Juggernaut?
I see juggernaut the same as 5/3/1. I would train as powerlifters train. Check the forum on here. I am pretty far removed from the sport, but I hear good things about Swede Burns 5th set, Greg Panora and Sheiko. I always liked Westside, but it can be complicated.
Can I take next week as a ‘deload’
Yeah. You can deload whenever you want really. Only wrong time is when it’s too late.
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Max Test pt.2
Squat: 75kgx2- I didn’t feel like taking a max so I decided to see what I could do with 75kg. It felt really smooth and good- probably had another rep or 2 in the tank, but mentally failed. Did a few singles after that
Pullup: 9- definitely mentally bailed out, probably could have eeked out a 10th rep
HSPU: 37- I was supposed to test my press, but decided that HSPU would be more fun 
I then decided to play around with deadlifts and felt AMAZING @T3hPwnisher it’s amazing how far even a little practice goes
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Deload: Day 1
10min moderate hard bike- around 2miles w/ “hills” +100 pushups+10min moderate hard bike
DB incline bench: 1x8,6-35lb DBs
Technique: HS work
- the cardio part felt pretty intense and really pumped legs, but was really fun and quick. DB bench felt heavy, but a lot better than expected. I almost got a free standing HSPU!