Either way is fine. They both are effective programs. I just wanted to help.
Nothing to apologize about.
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Thanks
How important arw the assistance workouts in BBB ? On my deadlift day , i could get the 3 heavy sets , but my assistance sets of 5 sets x 10-20 reps
I could do only 1 x 10 and 2 x 8 reps
Is that ok ?
Not ok at all. It sounds like you have completely misunderstood how the program is set up; or you have somehow gotten hold of a book that isnāt 531.
You do your three 531 sets first (5x65/75/85, 3x70/80/90 and 5x75/3x85/1x95 per cent in weeks one through to three respectively). Depending on which version youāre running the third set is for a rep PR; or you do sets of five across every week if youāre doing 5s Pro.
Following that you do 5x10 at whatever percentage you have picked for your BBB sets, usually somewhere between 40 and 60 per cent. At no point in the book is this done for anything other than 5x10 when doing BBB.
Then you do one assistance exercise for 5x10.
Your training max should be at most 90 per cent of your max, but 85 per cent will probably work better.
Umm
So this was my deadlift day
Set 1 warmup - no weight
Set 2 warm up - no weight
Working set 1 - 65% - 5 reps
Working set 2 - 75% - 5 reps
Working set 3 - 85% - 10 reps
Assistance set 1 - 40% - 10 reps
Assistance set 2 - 40% - 8 reps
Assistance set 3 - 40% - 8 reps
I was too sore already so couldnt continue with deadlifts so went ahead and did hanging leg raises 12 reps x 5 sets
I was supposed to do 5 assistance sets with 40% for 10 reps which i couldnt get
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Ok, got you. So you set a nice rep PR which is good.
You should be able to hit 5x10 at 40 per cent no matter what your training max is, so at a guess your conditioning is terrible. This wouldnāt be surprising given Stronglifts doesnāt seem to include any kind of conditoning and almost nothing over five reps in a set.
What do you mean by too sore? Are you hurt?
If not, Iām going to guess that you were just pumped to hell and completely unused to what sets of 10 feel like with a compound movement. They suck. If you stop when it starts to suck you wonāt get anything done.
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Not hurt , but with the SL 5x5 style of training , i jusy couldnt hold my form post the 3rd assistance set and i was worried i might injure myself or dint want to continue with bad form so i stopped , i guess i will get better and maybe next workout , i ll get them
But i must tell , the workouts arent as easy as what they look on paper
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What are the actual weights (in kilograms or pounds) you are using for the 5 X 10 sets?
The reason I ask is I suspect that 40% equates to less than 135lbs. If this is the case, then I imagine you are using plates that have a smaller diameter than 45lbs plates, and thus may be doing what is known as āpulling from a deficitā. This can hit your performance pretty hard on these high rep sets.
If this is correct, you should adjust your setup so the bar is roughly 8 inches from the ground. Set up the bar on blocks, mats other plates or whatever. Use larger diameter bumper plates if available. Or if 40% is almost 135, these sets might go better if you just bump up the weight to 135.
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Yeah, to @MarkKOās point, youāre conditioning is whatās holding you back. And Wendler updated the term to Supplemental instead of Assistance (the 5x10 sets)
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Your warm ups donāt make senseā¦ what weight was your 85%?
It was much less than 135lbs
I calculated weights based on my last SL workout
So the working sets came to
55kgs x5
62.5kgs x5
70kgx10
And the supplemental sets were 40kgsx10x5
I just warmed up with an empty barbell with no weight , obviously did not hit the rod to the floor
I was just making sure i was getting the correct deadlift form
I think the suggested warmup routine is: bar x5, 40%x5, 50%x5, 60%x3. Works well for me, although my working sets are still light. How did the first working set feel after the warmup with just the bar?
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Can you comment on this?
i think this could be the issue , so from next time , i might have to use a platform or raised pads or other plates and mostly i should be able to get the workout completely
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I actually do as many reps as needed with just the bar
All the working sets felt fine , good form , tight core and full depth , but as someone else mentioned , it could be the deficit pull that destroyed the assistance sets
Same
Is it normal to have a sore lower back apart from the sore upper back post my deadlift day on BBB
I saw some video on youtube that suggested that i must be having a bad desdlift form if my lower back is sore
Lower back is slightly sore , not as much as thw upper back