Is it better in the long run to keep BBB sets under FSL weight? I did DLs yesterday at 70% of my TM (FSL % for the 333 week) and that was pretty tough (they were supersetted with weighted pull ups and DB incline presses, also). Should I dial it back for better longterm results? I’m not looking to run myself into the ground, but also want to push myself.
For what it’s worth, I’m using 85% for my TM (which, for DL, comes to be 325). So I was doing 5x10 with 225 lbs as the BBB sets. Not a lot for many of you, I know. I’m 170 lbs, and in my mid-40’s, and it’s certainly no cake walk for me. Next week is the 531 week, so it would mean the FSL weight is 245 lbs. Should I dial down the BBB weights to a set %, like 60-65%, and hold that for a given cycle?
I like doing them with FSL weight. Adjust your training max so the 75% 3rd week is hard but doable. Also be sure you are just doing the 5s Pro for the top set and no AMRAP or jokers.
Thanks for the advice. I do other templates as well, usually one that is a 5 PRO’s followed by 5x5 SSL or 5x10 BBB @ FSL. I’ve also done a widowmaker template from Forever, and for that used an 80% TM.
I feel my TM’s are correct for this program, and I can get 5 strong reps on the 95% week for each lift. Also, I can handle the BBB work for upper body pretty well, and squats are hard but doable. It’s just the DL that can be really taxing if I keep it at the FSL weight throughout a cycle. I do touch-and-go DL’s, and can get it done but wonder if I’d be better off dialing it down.
Lastly, I’m running the Krypteia template so the assistance is supersetted and pushed hard. That probably adds to the difficulty for me.
I have been running 5/3/1 for 3.5 years now and I am in my late 40’s. I have found that I do much better when my % for the deadlift are lower than FSL for BBB. To be honest I think BBB on the deadlift takes a big toll on my body and either use a supplemental lift in place of the BBB sets on the deadlift (either stiff leg deadlifts or"Dorian" Deadlifts seem to work for me) If I do stick with deadlifts I keep the percentage at 60% for BBB or do FSL 5X5 for that lift only.
What I do is Deadlift and overhead press 3 sets instead of 5, but a few more reps on the 3rd set to make up for not doing the last 2 sets. This is for both BBB and 5x5 SSL. If you’ve read the new book with leader/anchor this is pretty much what I do
Cycle 1 5x10 @ FSL
Cycle 2 5x8 (% in-between FSL and SSL this is NOT in the book)
Cycle 3 5x5 @ SSL
Anchor is 1 or 2 cycles of PR/AMRAP sets followed by 5x5 FSL. I only do 1 cycle but do 4-6 weeks, last week is 100% of TM for AMRAP and sometimes add a couple weeks in the middle without AMRAP sets. This is similar to the 351 programming where the middle week is an “off” week, so I would have 4 PR weeks and 2 off weeks but all in 1 cycle without adjusting training max.
The whole thing is kind of like a peaking cycle except the end is a 3-5 rep max, good for getting stronger in general but no ideal for 1RM, but that is what 531 is about so it works.