hello jimmy I want to ask you some questions about your program
The program states that it uses tm rather rm which means that for each exercise will remove 10%
For practical reasons, let’s say that I have all my exercises are at 110lbs
so go to 100lbs for the first month and 50 for The Assistance Lifts
the first to mention that ‘’ Last sets on the 5/3/1 are not taken to failure; only the required reps are done. ‘’
whenever the first week for example 'll do 85lbs for 5 (85% oF tm) and will end there? next week I will do 90 for 3?
there should improve from week to week as the other programs of 5/3/1
After the first month will increase 5 Lbs exercises the upper body and 10 for the lower body ? and then from there you recalculate 60 % ?
extra days in the lower body will add some kits for the calves , I think it is acceptable
the first to mention that ‘’ Last sets on the 5/3/1 are not taken to failure; only the required reps are done. ‘’
whenever the first week for example 'll do 85lbs for 5 (85% oF tm) and will end there? next week I will do 90 for 3?
there should improve from week to week as the other programs of 5/3/1
[/quote]
The original program has you perform 5/3/1+++. The BBB variant only wants you to do 5/3/1 (no +++ - which is considered “taking it to failure”). This is because you want to have a little left in the tank to perform 5x10 of your assistance exercises.
the first to mention that ‘’ Last sets on the 5/3/1 are not taken to failure; only the required reps are done. ‘’
whenever the first week for example 'll do 85lbs for 5 (85% oF tm) and will end there? next week I will do 90 for 3?
there should improve from week to week as the other programs of 5/3/1
[/quote]
The original program has you perform 5/3/1+++. The BBB variant only wants you to do 5/3/1 (no +++ - which is considered “taking it to failure”). This is because you want to have a little left in the tank to perform 5x10 of your assistance exercises.
You can type in your actual max lifts, and what variant of 5/3/1 you are doing and it will spit out your program over a 4 week period.
I hope this helps.[/quote]
thank you for the answer
yes I know the page,
use it when I was in another template
Just wanted to make this clarification
that there will be progress by week by week?
since in all others programs eg did you do 100lbs for 5 reps, next week would have to do 105 for 4+ reps to improve
whenever focuses on: Removes 10% of each exercise, it goes beyond the repetition of each week, 5/3/1 / deload, after the end of the cycle increases 5/10 lbs for the upper body and the lower body and increases 10% the ancillary
but let’s say for example that I 100lbs removing 10% at the end of each cycle around again I will do the same weight? easily seen if we should stay at the same weight?
but let’s say for example that I 100lbs removing 10% at the end of each cycle around again I will do the same weight? easily seen if we should stay at the same weight?[/quote]
I think I understand what you are asking… When you first calculate your program you take the 10% off, and that it your training max. After that you simply add 5/10 pounds each cycle, that becomes your new training max, you do not take 10% off of that again.
Using the numbers you gave as OHP/Bench:
110 1RM = 100 TM cycle 1
105 TM Cycle 2
110 TM Cycle 3
I finished the first round ,
now need to increase 5kg for exercises of lower boddy and 2.5kg for exercise of the upper body as the other programs of 5/3/1 and then calculates the 60 % oF new tm?
or the weight of the first exercise staying in all circles the same ? and changes by 10% only the second exercise ?
for example 1st cycle bp 100kg tm
85/90/95 5/3/1 and 50kg 5x10
2nd cycle is 102.5 and 87.5/92.5/97.5 and 61.5 5x10 ?
[quote]g.k. wrote:
I finished the first round ,
now need to increase 5kg for exercises of lower boddy and 2.5kg for exercise of the upper body as the other programs of 5/3/1 and then calculates the 60 % oF new tm?
or the weight of the first exercise staying in all circles the same ? and changes by 10% only the second exercise ?
for example 1st cycle bp 100kg tm
85/90/95 5/3/1 and 50kg 5x10
2nd cycle is 102.5 and 87.5/92.5/97.5 and 61.5 5x10 ?
The template is simply that, a template. Fill out the information with blackironbeast, with your true 1RM (DO NOT OVERSHOOT). Then PRINT the template.
If your 5/3/1 sets feel too light, add weight. If your 5/3/1 sets feel too heavy, drop weight. If your accessory sets feel too light, add weight. If your 5/3/1 sets feel to heavy, drop weight.
After a cycle, increase your 1RM weight or TM (depending on the individual and their progress) by 5 or 10lbs.