Oh and no amrap
If youāre TM is right, 5s PRO shouldnāt be difficult.
If you can do 5 good reps with your TM, doing a single with 95% of that is so light itās pointless.
@dagill2 I know, thatās what I thought and it was weird there was no mention of what to do in the article. Like I said I just went with what was recommended for the 3 month challenge instead since I didnāt really know much about 5s PRO or when it was recommended. Definitely going to do that instead.
The article says
Your main work must be proportional to your supplemental work. In the case of BBB, the supplemental work is hard (as in a lot of volume is done with a ābigā movement.) Because of this, the main work (main sets of the program) must be done in a limited manner.
That is 5s pro. No PR sets.
No worries, Iāve misunderstood 531 programming plenty in my time. I quite enjoy 5s PRO, far more than I thought I would when i started.
It does say that and I wasnāt doing amrap sets. Which would make my main work inversely proportional to my supplemental. Without knowing what 5s PRO is and what context it is used in, the article is not clear that 5s PRO is the way to go.
This is the issue: Jim builds off previous work. If he had to re-explain the system in every article, they would be too long.
@T3hPwnisher I agree. I just didnāt know it existed so I didnāt know to look into it or ask about it. Now it makes sense though. Thanks!
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Yeah. Not having the book is the main reason for this. Kinda short on cash, but I plan on getting it soon.
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I can put dumbbells to hold the chairs down too
Oh yeahhhh it works. Itās big brain season.
I think I found a ghetto way to do dips. At home I have two folding chairs. I did dips with them. But it hurts to grip. So i think iāll put bath cloths on them so it doesnāt hurt.
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This is literally what I do for dips; chairs, weights to hold them steady, towels.
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Tuesday-
Squat
140x5 160x5 185x5
140 5x10
50 dips
no time for facepulls
Wednesday-
Press
70x5 80x5 90x5
70 5x10
50 abs
25 lunges
We had a free block in gym. Everyone could either sit on the bleachers or lift. 9 people went to lift including me so I did my press session Iām gonna deadlift tomorrow i think iāll be fine even though itās 3 days in a row. I also lift with a friend afterschool. I got him on beefcake too bad he canāt do it right. Cheated almost every squat rep and says I know. I tell him to lower the weight he says I might. Cheated all dips. I like him but the ego is annoying.
Deadlift
205x5 235x5 265x5
205x5 5x10
100 facepulls
Dips to be done on weekend cause my upper body was dead from doing beefcake 2 consecutive days beforehand.
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Where are all the chinups and rows yo? Lol. Gotta get that back strong.
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For how potentially helpful (and extremely easy) this movement is, I think itād be best not to skip it. How many are you supposed to do? 50? 100? You could probably bust out 100 straight reps, or maybe more like rest-pause, within 5 minutes. If not, do whatās even better, and superset it with your dips.
Or buy some bands and do them at home.
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Even better. Can do them daily.
I havenāt thought of that. Thatās a great idea