It’s more the mainwork that changes. Difference between knuckling down on supplemental work vs hitting PRs. Very basic programming.
2 Likes
I may be wrong, but it kinda looks like you just turned 5/3/1 into 5th Set. I’m guessing that’s a testament to 5th Set?
Pretty much. It’s the approach I find works best for me - and I suspect it works pretty damn well for everyone else too providing fun and novelty aren’t a requirement. For powerlifting at any rate, which is all I know a little about. No idea for strongman, whole different ballgame. Or bodybuilding. Or weightlifting.
Pretty sure it’s going to work to just get overall stronger though, on whatever lifts you like. You’d just pick three of four and use them for six months and your mains, then test.
3 Likes
I’m surprised you don’t want to try Bodybuild the Upper / Athlete the Lower or Krypteia.
1 Like
If you really want to dig into something cruel, I think Krypteia is the program to run.
At one point I think Jim said that this was the best thing he’d ever come up with.
On his personal forum a lot of guys did it with great success.
The first part is 4 days, but then it goes down to 3 days.
However 1000% Awesome could be fun as well.
1 Like
When you ran BBB how long did you run it for? Did you do the same lift on each day or the squat 531 / deadlift 5x10 type version?
Thanks man! I do like the periodization bible version of it. Seems like it’ll really target the weak points.
I don’t have a prowler so the upper/lower one I can’t fully do. Krypteia looks fun though. But for every press I need to do a pull, so I would probably change that one thing.
I looked at that one. That one looks doable because you can really pound the assistance and hard conditioning.
Too many programs to choose, I feel like 5 years ago lol.
Hey Nutty, haven’t been very active lately, but still been following along, and had to say great job! Progress is freakin’ awesome, and I’ve very impressed.
Keep it up!
1 Like
Thanks man, appreciate it! Just gotta stay after it man!
Eat good
Sleep good
Feel good
Lift good
I’ve kind if read it as 531 version of accumulation and intensification. Leaders accumulate volume through increased assistance, anchors intensify through pushing main lifts.
Is that about right? I don’t have forever yet, so I’m going purely off what I’ve read on this site.
Ran it for several months. I swapped the main and supplemental lifts. When I got to the point that I couldn’t complete the BBB sets, I’d drop the weight and use a variation for the supplemental work.
With leaders, it’s the supplemental work that is pushed hard, rather than the assistance. It’s not necessarily volume though. SSL can be a hard supplemental program with lower volume due to the intensity, whereas BBB is lower intensity and higher volume.
1 Like
I feel I should just get round to buying the book.
2 Likes
Even though this will be my first time running a 5/3/1 program from forever, it was honestly the best purchase I’ve made besides a home gym training wise.
It’s literally one book you can use to program training for the REST of your life. You literally don’t need to ask anyone anything.
If someone gave me this book 4 years ago, I would have been light years ahead if I would have just started it from the beginning.
I know what I am doing. I want to use my strongman equipment, so it’s going to be Fullbody M/W/F and Saturday morning it will be Log Press, Farmers Walk, and some hard ass conditioning (medley, push my car, etc.)
MONDAY
Front Squat - 5x5 @ SSL
Weighted Chins - 50-100 reps
Press - 531, 5’s Pro
Assistance - 50 reps each category
WEDNESDAY
Squat - 5/3/1 or work up to TM for 3-5 reps
Deadlift - 5/3/1 or work up to TM for 3-5 reps
Bench Press - 5x5 @ SSL
Assistance - 50 reps each category
FRIDAY
Squat - 5x10 @ FSL
Rows - 50-100 total reps
Press - 5x5 @ FSL
Assistance - 50 reps each category
SATURDAY
Log Press
Farmers Walk
Some hard conditioning (Medley type shit, push my car, etc)
TUESDAY/THURSDAY
Hard Conditioning
Well looks like Summer 2019 is where ya boy Nutty gets into strongman! Lets see where this goes!
2 Likes
How could I have forgotten?!
I think you’re a prime candidate to run Training Maximally from Beyond. It suits you to a T.
1 Like
I for sure want to run that one later this year! I want a take a break from maximal weights and just get some reps in for 2-3 months. Work on that 6-10+ range for sure!
CYCLE 1 - WEEK 1 - SQUAT DAY
Back Squat
295x5
335x5
385x13
275x10
275x10
275x10
275x10
275x10
Lunges / Hanging Leg Raises / Leg Curls - 50 each
First day of 5/3/1 BBB felt good! Going to do a PR set for the 3rd set every week 1 & 3. Haven’t done high reps in a LONG time and I was fucking winded. But the weights were flying. SGSS definitely got me way stronger. It was be nice to stick to some lighter weights. I will stick to 275x10 for this cycle and slowly add some weight. I think I’ll run BBB for 3 cycles before thinking about changing anything.
5 Likes
CYCLE 1 - WEEK 1 - DEADLIFT DAY
Deadlift
295x5
335x5
385x18 (I wanted 20 so bad grrrrrr)
275x10
275x10
275x10
275x10
275x10
BB Row / Hanging Leg Raises / Leg Curls - 50 each
3 Likes
I literally eat 2-3 of these meals in one day and that’s it. Crazy how much he needs to eat for his size. Straight up job!
BACK SQUAT
405x3
445x3
485x3
500x2
405 @ 4x6
RDL, Lunges, Abs - 50 reps each
3 Likes
Makes sense to never put it on your back again, but proceed to double it. 
3 Likes