Hi guys,
I’ve been doing the basic 5/3/1 program for about 1.5 years now. Used BBB for my assistance and saw great gains throughout.
However, I would now like to concentrate more on my chins, dips and DB rows. So I was just wondering where I could fit them in.
I could give up bench and DL BBB if required, so something like
Press 5/3/1
weighted chins + dips
DL 5/3/1
Squat BBB, rows
Bench 5/3/1
BW chins + dips, Press BBB
Squat
Good mornings, rows
What do you guys think?
It wouldn’t be BBB anymore if you take out bench an deadlift then. Day1- bench5/3/1 assistance- OH-BBB 50 chins… Then for OH press just vise versa an replace chins with db rows… You’ve been doing this program for awhile an seeing progress so don’t tamper with it too much but just a quick opinion . You’ve been on this for awhile so you know to eat, I would hope. Good luck
I turn this into the triumvirate template:
OHP
-Dips
-Chins
Deadlift
-Front Squat
-Lower Back
Bench
-DB Bench
-DB Rows
Squat
-Good Mornings
-Abs
I’ve thought about it and decided to stick to BBB but to do the chins, dips and rows before the BBB.
[quote]mongerman wrote:
Hi guys,
I’ve been doing the basic 5/3/1 program for about 1.5 years now. Used BBB for my assistance and saw great gains throughout.
However, I would now like to concentrate more on my chins, dips and DB rows. So I was just wondering where I could fit them in.
I could give up bench and DL BBB if required, so something like
Press 5/3/1
weighted chins + dips
DL 5/3/1
Squat BBB, rows
Bench 5/3/1
BW chins + dips, Press BBB
Squat
Good mornings, rows
What do you guys think?[/quote]
You could probably fit everything into the BBB template:
Press 5/3/1
Press BBB
Weighted Chins/Dips
DL 5/3/1
DL BBB
Bench 5/3/1
Bench BBB
Rows
Squat 5/3/1
Squat BBB
That’s how I would start it out. After a few cycles of that I might add in BW circuits for some conditioning sessions to just get extra volume every week on those exercises but I don’t really think that’s necessary. Adding weighted dips and chins on one day is plenty, combined with everything else
[quote]mongerman wrote:
Hi guys,
I’ve been doing the basic 5/3/1 program for about 1.5 years now. Used BBB for my assistance and saw great gains throughout.
However, I would now like to concentrate more on my chins, dips and DB rows. So I was just wondering where I could fit them in.
I could give up bench and DL BBB if required, so something like
Press 5/3/1
weighted chins + dips
DL 5/3/1
Squat BBB, rows
Bench 5/3/1
BW chins + dips, Press BBB
Squat
Good mornings, rows
What do you guys think?[/quote]
I think you need to read the book.