Sounds like a good plan, yeah.
Ok. Thanks again!
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I already know what I’ve done. As you can see on the screenshot, I did 10x110 pounds. Then I thought I could probably do 3x112. Then you’ll be higher up in the calculator
So what should i insert in the calculator?
Dont over think it. Use your original numbers and start month 2 over.
The numbers from my screenshot?
I’ll admit I didn’t check your screen shot.
Now that I have - that’s not BBB.
Read the programme (it’s in a link above) and run it unaltered.
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Yeah i know. I run thad program before BBB. I posted the screenshot so you know what i lifted.
I did 10 sets of 3x 110kg on bench press. So i don’t havr the exact numbers to insert in the calculator.
Makes sense now lol. I’m off for a bike ride if it’s not answered when I return I’ll have a look
Yeah I’m struggling to know what to suggest. You dont have an accurate max. So you cant set an accurate TM.
You could work up to your 3-5 rep max in each of the exercises.
But what I’d do (and that’s no guarantee it’s a good option) is run The Triumvirate for 1 month. And use a very conservative estimate of my max.
2 reasons;
Its the simplest version. It will teach you how to run the programme.
On you 1+ week you might squeeze out 7-10 reps if you set a conservative TM. But you’ll have an accurate max effort. Which will let you set your TM on BBB with a degree more certainty.
In the mean time you dont waste any time. Even with a low TM The Triumvirate is a great programme.
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X2 on this advice.
Okay. Triumvirate I’ve never heard of. I’ll look it up. but what you’re saying might not be such a crazy idea.
My plan was to cut after the BBB challenge and then get dry by August. This won’t work if there’s an extra month in between.
I thought I’d do all the exercises on Tuesday:
For example:
bench presses: 100kg as much as possible
Deadlift 120kg as much as possible
Military press 45kg as much as possible
squat 100kg as much as possible
Then I can also enter the result in the calculator
Alright - now I cant decided if you’re a troll or not.
Talk of cutting and getting “dry”. Sorry dude; but your sphere of knowledge around this environment seems to be out of kilter with your goals.
No one that’s developed a physique worthy drying out would be caught up on the minutiae in this thread. That’s not a dig. But this thread says to me you’ve not been in the game long enough to be big enough to warrant a drastic cut.
Btw max effort all 4 lifts in one day. I mean would you really think that a great idea?
Id forget BBB, run this for 3 months:
You’ll end up just as 99% as big. But its more forgiving if you dont know your lifts very well.
Just make sure your TM is suitable low…
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I’m not sure there’s anyone in the history of people that needs to cut with a 110kg squat. Unless you’re obese.
Do regular ass 5/3/1 for a year.
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Wait, what? Are you using pounds now or kilos?
kilo’s.
my mistake.
I’ve had a lot of problems with my knee. Had surgery on it, too. That’s why it’s relatively low. started with 50kg when I was allowed to exercise again.
Kilo’s
yeah or lean. Whatever lol. what does is matter how i call it. i don’t want to be 20% BF and then get lean. This take’s way too long. 14% is my max. Than cut to 10 and so on.
Hey I’ve just read through this whole thread, and I don’t get it.
Sorry dude I got carried away, tl:dr just do 531 as it is, don’t overthink it, start too light and progress slowly.
5/3/1 philosophy is so simple and straightforward, it’s been explained many times above. You’ve been linked to articles here and you’ve bought the book.
You stated in your first post I want to add mass. Answer: EAT.
So you want to put on muscle BBB challenge is a good call.
But you have to understand the philosophy behind it, before starting.
So do the original version the one Carl mentioned how to build pure strength.
Do it for about a year, let me give you an example with bench:
you did 107,5 kg x 3 let’s for simplicity say you can do 5 easy clean reps with 100 kg.
Then your TM would be 100 kg, not 105 not 110 but 100 kg.
Try to follow me.
you first 3 weeks topset would be:
week 1: 85 x AMRAP as many reps as possible
week 2: 90 x AMRAP
week 3: 95 x AMRAP at least 5 reps
After three weeks you increase your TM by 2,5 kg
You next three weeks would look like
week 1: 87, something
week 2: 92, something
week 3: 95, something AMRAP at least 5 reps
then you do a week of deload, many to choose from
I like to build up to 1 single with 102,5 kg, and do no supplemental and just a minimum of assistance.
Going forward now you get to
cycle 3 TM is now 105 kg
cycle 4: 107,5 kg
deload
cycle 5: 110 kg
cycle 6: 112,5 kg
deload
cycle 7: 115 kg
cycle 8: 117 kg
deload
cycle 9: 120 kg
cycle 10: 122,5 kg
That is about 35 weeks or 9 month
In 9 month from now
you last week the 531 week will have you do
a topset of 116,3 kg done for a rep max and your aim is to get at least 5 reps with this weight.
Let’s just say you start your squat cycle with a TM of 100 as well 10 cycle x 5 kg that is a massive TM of 150 kg that will have you squatting 142,5 kg for at least 5 reps.
Every damn topset you push for reps, your goal is to beat your previous rep PR by just 1 rep, you’ve become stronger.
You want to add a little bit of mass: then do the first set last, after you top set take the first working set and rep that one out for as many reps as you can too.
In between you sets you superset pull ups one day, BB row one day, chin ups one day and underhand BB row one day.
On squat and deadlift day you add dips one day push ups one day.
On bench and OHP you ad goblet squat one day and DB one leg RDLs + core work.
All days add Band pull aparts and facepulls.
Do the above for 10 cycles, you have now dipped your toes into the Jim wendler universe and are ready to explore more.
Oh btw ditch the black iron beast, pull out a calculator and figure the weights out by yourself. This gives you much better understanding of the philosophy.
Lifting weights is very boring and takes a lifetime, no one builds a massive physique in 2 months.
Eat clean, eat big, don’t put on massive amounts of weight in a few weeks.
Keep doing the cycles, you can easily lean out a bit every now and then, 1 cycle of dieting will not harm you progress if you’ve done 5 cycles eating good.
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Hi!
Sorry for the late reaction. Thank you for your message and your time to explain it so clearly.
I’ve been stubborn and finished the challenge.
I got all the lifts except:
Month 3 - Deadlift 5x5. Last set was 4x
Bench press 5x10. Last set was 9x
With the 5/3/1 set of bench presses I even printed 1x120kg instead of 1x110 due to a calculation error.
Furthermore, I have done everything and certainly satisfied with the results.
I would also like to do the challenge again with some assistance exercises.
What is the best way to do this with regard to entering the correct weights? Will I just take the 1 repetitive weight of all 5/3/1 exercises and then start again?
OR
2.5kilo on the upper exercises and 5 kilos on the lower exercises and then 75% on the assistance?
Thanks in advance!
First of good work finishing the challenge well done, by now you know something about Jims work and what to expect.
If you want to do the Challenge again then do it again.
If you got at least 5 good clean reps on the 531 day, you’ll up the TM by 5 / 10 lbs.
Start over with 5x10 50% first cycle 60% second cycle 70% third cycle.
That’s the challenge.
You could try this one:
next cycle BBB work 75% 5 x 8
cycle 2: 80% 5 x 7
cycle 3: 85% 5x6
cycle 4: 90% 5x5
cycle 5: 95% 5x3
cycle 6: TM 5x1
What do you mean by assistance?
I’m using 3 kind of movements
Main set: that is the main workout the 3 top set of the day
Supplemental set: that is a big compound movement, usually something like FSL or BBB
But it could be RDL, Front squat, close grip bench, and push press a variation of the main lift, where you work on weakness.
The last is assistance: it’s assistance and involves chins, pull ups, BB rows, DB rows, Lat pull down big back exercises. And Curl, tris, lunges, Bulgarian split squat, dips and push ups.
Done in a body building style chasing the pump rather than the weight.
you add 2.5 /5 to the max not the training weight.
-you still don’t ‘get’ the system go read the original book(2nd edition) and do a template from there.
Reading a bunch of Jim’s Blood and Chalk articles here wouldnt hurt either.
Triumvirate is probably your best bet. Once you get the system can tack on extra beach/assistance work ONE day a week
Btw fuck that Blackbeast calculator or whatever it is -get a pen and paper and work out what the book tells you. its very easy once you understand. Stop being lazy
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