BBB 3 Month Challenge: Optional Exercises/1RM/Weight Questions

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@mortdk

I don’t get it brother.

let’s just look at bench how on earth did you put 120,989 on the bar this is what really puzzles me.

you deadlift 163,889 I’m using kg on my bar: that would be 162,5 kg or 166 kg for deadlift I would have to have 0,5 kg plates to get to 163,5 kg (okay I got those) but how do you load 0,389 kg ?

I’ll try one more time:

Your training max the one in the picture stated as Wendler 's training max I really don’t know what that is, my guess is it could be the training max used to calculate the weights used during your workout.

I’ll just go with the bench press it seems that is the most desired lift:

It says the Wendler’s training max should be 1 x 110.

I’ll assume you use this as the training max I’ll refer to it as the TM.

IF 110 is you TM then I will ask: can you lift 110 for 5 solid reps if you can then 110 is a good starting point to calculate you workouts.

week 1: 110 diveded by 100: 1,1, First set 1,1 x 65 71,5, second set 1,1 x 75 82,5 third and top set is 1,1 x 85 93,5 this is your top set for the first week you do that for as many reps as possible.

Then you do the BBB sets after which would be 110 divided by 100 x 50 : 1,1 x 50 = 55
5 sets x 10 reps with 55 on the bar.

I’ve explained this to you countless times.

delete that app, find a pencil and a piece of paper write down your workout.

Triumvirate with a barbell, DB and a pull up bar

Squat, Bulgarian split squat or front squat, and pull ups
bench, DB incline or flat, BB row (acces to do dip bars do dips instead of DB bench)
DL, front squat, good morning
OHP, DB press seated or standing, chin ups or db rows

Do some core exercises as well.

Triumvirate is about finding 2 exercises to do after the main lift, not what the app says, you have to think a little here, what is the best assistance for my main lift.

I can’t understand your new schedule it’s a lot of red text that gives no meaning.

You could write:

cycle 1 week 1 day 1 (C1W1D1)

Squat: 65 x 5, 75 x 5, 85 x amrap
Squat BBB: 55: 5 x 10

5 rounds of
chin
push up
crunch

That would make sense.

The weird weights behind the comma does the calculator. I had to fill in my 1 rep wendler max. I thought that’s 85% of my real 1 rep max. The calculator fills in the weights itself with decimal places apparently.

I know what you mean. tomorrow I’m going to take pen and paper and I’m going to make the schedule myself. It is also possible to do it like this anyway

I also looked up the schedule on t-nation.

5/3/1: How to Build Pure Strength

This makes it a lot easier.

So if I understand everything correctly:
I’m picking up a weight that allows me to do 5 reps for bench,press,squat and deadlift.

I divide the kilos by 100 and multiply the percentages. The result are my work weights.

The BBB sets I start at 50%, do I build the percentages as well? This is a bit unclear.

My dumbells are not heavy enough. Should I substitute this exercise for incline bench press or fly’s?

I also have no leg press and leg curl. As soon as my gym opens again I can do these exercises.

I can replace the leg press for front squat. Should I replace the leg curl for romanian deadlifts?

should i write the weights down from the BBB excercise or just go heavy and don’t keep track of it.