Blending 5/3/1 BBB and Full Body

Bigger Stronger Leaner Jim Wendler 5/3/1 Coaching
1

Hopefully the title is accurate enough, I’m not really sure what the best way to describe this “template” is. I wanted to incorporate Wendler’s focus on progress and results, with some of CT’s lifts and a bit of Dan John’s conditioning.

Been lifting on and off for 10 years, and have been back at it consistently for the past year. I try to play sports 2-3x a week, and lift to increase performance on the field as well as to try and add lean mass. I really enjoy the variety that BB training/splits gives me in my training, but know that I still need to really focus on the big lifts for building overall power. Based on what I like and what has worked for me, this is what I put together. It’s mostly a 5/3/1 BBB template, but with each day working upper and lower body. Each day has a warm-up/potentiation lift for the focus of that day, as well as structural/accessory work at the end.

Mon - Squat focus
Box Jumps warmup
Squat - 5/3/1 pattern, with FSL/high rep drop sets after final work set
DB bench - slight incline, 5 sets of 10
Leg Press - 4x8
Rear Delt work
Tricep work

Tues - Press focus
Power Snatch warmup
Standing OHP - 5/3/1 with high-rep final sets
Hang Clean -5x5
Lat Raises - 3x12-15
Lat/Bicep work
GHR/Hypers - 3x10-15

Weds - Conditioning
Tuck Jumps warmup
Sprints - 40y slight hill, 10 reps
Broad Jumps - 8y gap, minimal rest, 4 sets 5 reps

Thurs - Bench focus
Med Ball throw warmup
BB flat Bench - 5/3/1 (again with FSL)
Front Squat - 5 sets 10
Power Flyes - 3x10-12
Rear Delt work
Tricep work

Fri - Deadlift focus
C+J warmup
Deadlift - 5/3/1 with supermaximal/Joker sets
Standing OHP - 5 sets 10
Snatch-grip High Pull - 5x5
Lat/Bicep work
GHR/Hypers - 3x10-15

Sat - Conditioning
Skipping warmup
Sprints - 75y slight hill, 8 reps
Broad Jumps - 8y gap, minimal rest, 4 sets 5 reps

Sun - OFF

I realize this puts bench and shoulder work somewhat close together, but 1) it works out better for me this way with my sports schedule, and 2) my upper body seems to recover faster than my lower body, so I spaced out squat and deadlift day as priority.

I’d love any feedback from folks who may see big omissions in my programming, or things that should be changed or removed. So far, this amount of work feels just right for me, and has enough variation that I look forward to every day equally. A big thanks to all the people who contribute to this site for helping supply us with their information and experience.

2

What do you mean by “Box Jumps warmup” etc.? Do you not push these exercises? Or do you just mean you do them first? I would recommend actually pushing yourself on the box jumps and your other “potentiation” exercises if you are not already doing so.

I find it a bit odd your do DB bench and tricep work the day before OHP.

Seems a bit high volume for my tastes, but you know yourself best.

Personally I would board jump before the sprints.

You say you want "to increase performance on the field " which sport or you referring to?

3

[quote]JMac31 wrote:
What do you mean by “Box Jumps warmup” etc.? Do you not push these exercises? Or do you just mean you do them first? I would recommend actually pushing yourself on the box jumps and your other “potentiation” exercises if you are not already doing so.

I find it a bit odd your do DB bench and tricep work the day before OHP.

Seems a bit high volume for my tastes, but you know yourself best.

Personally I would board jump before the sprints.

You say you want "to increase performance on the field " which sport or you referring to?[/quote]

Huh, guess this got moved from beginners to 5/3/1. Weird.

For all the warm-up stuff (jumps, throws, etc), they’re high effort and done first, not just “go through the motion” activities. Sorry if that was unclear or not labeled properly.

You’re right though, the pressing movements ARE close together, which is a concern for me. I saw that Jim had a similar set up in one of the Beyond templates (Dead/Press, then Squat/Bench), so I figured it wasn’t the worst thing in the world. Having pressing closer together than leg work seems to be the better of the 2 options, for me. Same with volume, I guess my weights aren’t serious enough yet to get maximum stimulation from lower volume or something.

To be honest, I was just kind of throwing darts at the jump and speed training, as I haven’t done any of that in a loooong time. I’ll try putting broad jumps first, and see how that goes.

Sports (and their goals) in general for me would be softball (speed around bases, power for hitting, speed/vertical for fielding), football/ultimate (speed/lateral for routes), volleyball (vertical and lateral power), and rock climbing (pretty much everything).

4

Frankenstein is alive I see.

You try to play sports 3 times a week, you are inconsistent (as per your own words) and you want to add to an already hard and proven program?

At the end of the day, do what you like, but call it what it is. Cluster fuck.

It has been said many times to NOT do BBB and joker sets.

Stick to a program that will complement your goals and stick with it.

Also, nothing wrong with using jumps for warm ups. I still use it for leg day.

5

Fair enough. Most of the inconsistency was from having a career/obligations that did not allow me to plan my training times due to varying shifts and work locations, which is no longer a problem. Bottom line, that’s an excuse/cop out, I could have made it work, but wasn’t willing to. Since I’ve been back with my new job etc, I’ve not missed a day and don’t plan to. Not getting defensive, I appreciate getting called on past transgressions and bullshit when it’s applicable.

The only Jokers I have in are for Deadlifts, which I only hit once a week and have no BBB for. I thought that was allowed/acceptable? The Jokers are in place of BBB for that lift/pattern, and have half the frequency. If I misunderstood though, I can easily remove the Joker component.

6

[quote]Apothecary wrote:

You’re right though, the pressing movements ARE close together, which is a concern for me. I saw that Jim had a similar set up in one of the Beyond templates (Dead/Press, then Squat/Bench), so I figured it wasn’t the worst thing in the world. Having pressing closer together than leg work seems to be the better of the 2 options, for me. Same with volume, I guess my weights aren’t serious enough yet to get maximum stimulation from lower volume or something.
[/quote]

Keep in mind Beyond 1.1 - 1.4 have you lifting 3 days per week with at least 1 day rest between any session. If you like that style I would try those programs as written before trying to write your own.

7

[quote]JFG wrote:
Frankenstein is alive I see.

At the end of the day, do what you like, but call it what it is. Cluster fuck.

[/quote]

Correct.

If the 531 philosophy appeals to you then buy Beyond, pick a program that you think meets your needs and run it until you feel confident enough to make any amendments that you feel necessary.

8

Yeah, I’m not in any way trying to bastardize Jim’s program or out-think a well thought out program. That’s why I didn’t post this in the 5/3/1 forums, since it’s NOT a 5/3/1 program or template (just uses some of the principles). Apparently, it got moved here, and that understandably makes me look like I’m trying to mess with a perfectly functional program. Not my intention at all.

I enjoy some parts of 5/3/1, and not others. Same with a few other coaches and their philosophies. I tried to put together something that meshed those things together, and one that would keep me motivated, enjoying training, and making progress.

9

[quote]Apothecary wrote:
Yeah, I’m not in any way trying to bastardize Jim’s program or out-think a well thought out program. That’s why I didn’t post this in the 5/3/1 forums, since it’s NOT a 5/3/1 program or template (just uses some of the principles). Apparently, it got moved here, and that understandably makes me look like I’m trying to mess with a perfectly functional program. Not my intention at all.

I enjoy some parts of 5/3/1, and not others. Same with a few other coaches and their philosophies. I tried to put together something that meshed those things together, and one that would keep me motivated, enjoying training, and making progress. [/quote]

appreciated. in that case maybe the best way forward is do whatever you want to do, however you want to do it.

but then validation comes from your own satisfaction - or lack of.

try your routine; see if it gets you the results you want; if not then amend as you see fit.

good luck.

10

[quote]Apothecary wrote:
Yeah, I’m not in any way trying to bastardize Jim’s program or out-think a well thought out program. That’s why I didn’t post this in the 5/3/1 forums, since it’s NOT a 5/3/1 program or template (just uses some of the principles). Apparently, it got moved here, and that understandably makes me look like I’m trying to mess with a perfectly functional program. Not my intention at all.

I enjoy some parts of 5/3/1, and not others. Same with a few other coaches and their philosophies. I tried to put together something that meshed those things together, and one that would keep me motivated, enjoying training, and making progress. [/quote]

Fair enough. Jim, CT, and Dan John are all great. However, you have to be careful when combining programs. Programs are written for a reason with specific goals in mind. In theory it seems like a good idea to attempt to get the benefit of two different programs, but what happens all too often is by combining you end up with the benefits of neither.

That being said it is important to find a routine that you believe in and one the keeps you motivated. What you have above may or may not be it. Like Jim says so often, try it for a 6 week block then reevaluate and adjust where needed.