BBB @ FSL for Assistance

[maxxforce]

I’ve been doing BBB rule of 50 after my work sets on bench. I use FSL weight for that day. Does that sound ok?

Thanks,

Lonnie

[T3hPwnisher]

Are you getting results with that approach?

[hankthetank89]

How do you measure your results and how would you advice to measure them for an advanced lifter?
I mean, hypertrophy wise none of the advanced guys has not gained any noticable muscle in whatever many years probably. And strength or rep gains usually are more whenever you change stuff while you adapt to the new method, but then it kind of slows down.
What im trying to say, anyone who has been doing stuff seriously, wont make much gains in like 3-6 months to judge a program, or a diet or a supplement, right? So how would you suggest someone can know, which supplemental plan of 531 works best, for example?

[T3hPwnisher]

@hankthetank89

How do you measure your results and how would you advice to measure them for an advanced lifter?

I’m not a coach, so I don’t ever advise others on how to measure them, and I’ve never trained an advanced lifter, so I definitely wouldn’t advise them.

For myself, I measure results using a combination of the mirror, how my clothes/weight belt fits, and my performance in the gym.

@hankthetank89

So how would you suggest someone can know, which supplemental plan of 531 works best, for example?

If they’re getting the results they want from it: it’s doing the job.

Whenever I run 6 weeks of BBB Beefcake, I get the results I want from it. I did a recent write-up of it here

How I Squatted 5x10x405 Using 5/3/1 BBB Beefcake

This morning, at 0435, I achieved a goal that was a LONG time coming: I squatted 5x10x405. I did this with an Ironmind Buffalo Bar and a variety of bumper plates, by myself, in my power rack, in my garage, while a summer thunderstorm crashed around me, with Foo Fighters’ “All My Life” on a loop for the entire 18:58 time it took from start to finish (I billed it as 18:28 in my training log, because I give myself that first 30 seconds of the first set to walk up to the bar and get set up, but fro…

[FlatsFarmer]

Advanced coaches often use sets or reps or methods that they never use in training as “Tests” or “Bench Marks.”

Like if you never floor press in training, you could do it every 3-6 months to see if you got stronger.

Or you could do some specific, special High Volume workout every few months. And if you got through it in less time, you’d know you were more Powerful.

That way if you’re “better” you know it wasn’t an adaptation to the method, it was Gains.

[T3hPwnisher]

I love that thought process! Remove skill from the equation and focus on strength. It’s why I’m such a big fan of the original WSM. No one could prepare for that: just show up and throw down.

[FlatsFarmer]

Same thing with Kumite. You can’t prepare for the variety of styles and body types so you just gotta be Good.

[maxxforce]

Yes my bench is going up.

[T3hPwnisher]

If it works, I wouldn’t change it