Hey, i’m gonna start my next bulk next week and i plan on doing the BBB template, but i haven’t figured which assistance exercises to do after the BBB sets. For now i figured something like this:
Day 1:
Military Press 5/3/1
Bench BBB
Chins 5x10 (not sure i can do all 5 sets with 10 reps, i’ve managed to get 3x10)
Bicep curls 3x10
Face pulls 3x10
Day 2:
Deadlift 5/3/1
Squat BBB
Shrugs 3x15
ab work
Day 3:
Bench Press 5/3/1
Military BBB
Dumbbell Rows 5x10
Weighted Dips 3x10
Face Pulls 3x10
Day 4:
Squat 5/3/1
Deadlift BBB (Wonder if i can do some variations to keep it not so boring life Sumo or snatch grip, what do you guys think about it?)
Front Squats 5x5 (trying to keep a progression on these)
ab work
When I did it I did Bench/OH - whatever day it is and 50 chins. Then for squats/deadlifts I did 50 ab wheel reps. Just what I did you are always able to do more if you think your body can handle it but I wouldn’t do much more than some chins, curls, triceps, and abs. Don’t let month 1 fool you, you have a war to fight.
I would probably do the program as written out and not change anything. There is a reason it was written and a reason why it works. Don’t you think that would be best?
[quote]Jim Wendler wrote:
I would probably do the program as written out and not change anything. There is a reason it was written and a reason why it works. Don’t you think that would be best? [/quote]
You’re right, Jim. But from the original 3 months challenge template, can i just do that one and just add some weighted dips, not too heavy tho?
And it’s great to have a direct answer from you.
[quote]Jim Wendler wrote:
I would probably do the program as written out and not change anything. There is a reason it was written and a reason why it works. Don’t you think that would be best? [/quote]
You’re right, Jim. But from the original 3 months challenge template, can i just do that one and just add some weighted dips, not too heavy tho?
And it’s great to have a direct answer from you. [/quote]
The only things I would add would be light (LIGHT) rotator cuff work, but I never truly program that or track it (it’s assumed that it will be done). It should just be done to keep your shoulders healthy. So in general:
Do BBB as written, smash PRs and hit the volume work hard.
Eat lots.
Eat more.
Better eat more, just to be safe.
Consider doing GOMAD or something similar. I found 1-2 litres of chocolate milk a day helped my recovery and mass gain significantly. Ingest more or less depending on goals and tolerance of milk.
[quote]littlebones wrote:
The only things I would add would be light (LIGHT) rotator cuff work, but I never truly program that or track it (it’s assumed that it will be done). It should just be done to keep your shoulders healthy. So in general:
Do BBB as written, smash PRs and hit the volume work hard.
Eat lots.
Eat more.
Better eat more, just to be safe.
Consider doing GOMAD or something similar. I found 1-2 litres of chocolate milk a day helped my recovery and mass gain significantly. Ingest more or less depending on goals and tolerance of milk.[/quote]
Hope you don’t mind OP but I have a related question… I do 2 531 lifts per session (Mon squat/bench, Wed power clean/dead lift, Fri front squat/press) and I’m going to do BBB for the next 6 weeks. I’m thinking I should do the 2 531s first then the 2 BBBs rather than the first 531 then its BBB followed by the second 531 and its BBB.
I’ll do a load carry after that and pull ups at home. Any thoughts?
[quote]homo habilis wrote:
Hope you don’t mind OP but I have a related question… I do 2 531 lifts per session (Mon squat/bench, Wed power clean/dead lift, Fri front squat/press) and I’m going to do BBB for the next 6 weeks. I’m thinking I should do the 2 531s first then the 2 BBBs rather than the first 531 then its BBB followed by the second 531 and its BBB.
I’ll do a load carry after that and pull ups at home. Any thoughts?
[/quote]
I would probably do both 5/3/1 lifts first, just so you give each the attention it needs to keep increasing your strength. For the loaded carry, as long as you find it doesn’t hinder your recovery and it’s applicable to your goals then go for it.
With the eat more advice, I found that what Jim suggests in the book, a shake after each meal, worked really well for me. Just because you’re eating more doesn’t mean it has to be shitty food, also. If you are doing a shake after each meal, it really lets you focus on the quality of your solid foods, especially making sure you get enough vegetables in, rather than just eating assloads of meat or junk food and getting consipated.
Thanks for the advice guys, i think i’ll just the original template then, and about the eating i’m going for a clean bulk, so like 300-400 hundred surplus with lots of carbs, moderate fats and high protein. Is this enough of a surplus? And about the chins, can i just do them between my sets of BBB bench on monday and have a longer rest since its a superset?
