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

[n-big]

@mortdk

You should be able to do 5 strong reps with your TM at the start of the challenge.
That’s why I’ve said again and again use your current 5RM as your TM.

If you on the last day of last cycle did 110 kg x 5 reps and those where good, then it’s the new TM.

On the last days of the challenges you got a little guideline for the next cycles of 531:
If you on the 95% 1+ days gets more than 5 reps you’re golden, you can then add 2,5 and 5 kg to the new cycle.

Ah! Yes you are right! You did say it multiple times. I did not use my 5rm as training max. I used the 90% as my trainingsmax.

Did you see the modifications on the Excel sheet?

[mortdk]

@n-big

Did you see the modifications on the Excel sheet?

Seems the same, but I think you got it by now.

[n-big]

@mortdk

Seems the same, but I think you got it by now.

Okay, weird. I adjusted the superset for triceps and biceps to 3 sets and moved chin and pull ups to legs. I do these supersets with abs.

That’s what you meant, right?

[mortdk]

Yes exactly.
I see the changes now, looks fine to me.
I wouldn’t do Rdl, good morning and front squats you lower back is going to take a beating from the BBB work.

I would do fly’s after the BBB presses on bench day and lat raises or another delt exercise after BBB bench on press day.

Reason: you’ve done a ton of volume for chest no need to do extra volume for chest but you did a topset of press then you could do a bit of volume for delts too.
Same on bench day do the flys after the presses. Your main focus is the main set and the BBB sets. You can always make the BBB sets harder by slowing down the eccentric.

But it’s just thoughts for you to work on. Listen to your body and work hard on the top set and the BBB sets those are the money work.

[n-big]

Got it! Changed it. Thank you so much for your patience and help!It took a while, but then you have some.

Now I’m heading to the gym and try this masterpiece out

[simo74]

This is the very reason I don’t visit this part of the forum very often. Time to leave and come back in months.

[n-big]

@simo74

This is the very reason I don’t visit this part of the forum very often. Time to leave and come back in months.

bye…

[n-big]

Ok. I am almost done with the challenge(next week) .

I’m not gonna make it to the bench and press assistance on a few reruns. Furthermore I passed the compound exercises with about +2.

Now it’s time for a serious cut. Can I continue the triumvirate for this and then leave out the bbb and add some insulation or is this too heavy and should I get a new program?