Looks fine to me. When you finish the first 3 weeks (cycle) you just add 10lbs to your Training max ™ for lower body lifts (squat and deadlift) and add 5lbs to your TM for upper body lifts (bench and OH press). You then calculate the weights for each set using the same % as before but with a higher TM.
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You have two options:
A) You can run that for 3 weeks, then deload, then increase your TM’s the appropriate amounts and run it another 3 weeks.
B) Run it 3 weeks and increase your TM’s and go right back in for another 3 weeks, follow by a deload in the 7th week.
After 6 weeks and a deload, change your programming to 5/3/1 with PR sets and 3x5 FSL.
I think your write up is solid, but here are a few points that could increase your mileage with BBB:
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I recommend using 40% of your TM for your 5’s week BBB work. Then increase to 50% in 3’s week and then 60% in 5/3/1 week. Start light, as if you haven’t run BBB before you could have a tough time adjusting to the work. If you find that you are having a tough time with the BBB work make sure to drop the intensity off.
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I would strongly recommend either doing 5’s Pro (all work sets for a set of 5) or minimum reps for your Main Work. PR sets and high volume supplemental can sometimes not mix well. If you still insist on doing the PR sets, make sure to cap them well before failure so they don’t adversely affect your BBB work.
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I see your TM is set to 90%. I would check the recommendations in Forever for TM for BBB. I believe it is 85%. You could even set it to 80% which would allow you to work at higher BBB %'s and then you could potentially run it for 9 weeks instead of 6.
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Did you test those TM’s (ie. did you work up to them in TM Test week and hit them for 3 solid reps for a 90% TM or 5 reps for a 85% TM)? If not, I strongly recommend you do. If you run too high a TM with BBB you will quickly run into issues.
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Thanks for the tips! In his book he recommends 90% TM for newer lifters and 85% for advanced lifters. I’m far from advanced.
I haven’t done any of the workouts to test them but Im betting I’ll be fine but I ultimately won’t know till I try. What I do now is all heavier for my work sets. I work in the ~90% range constantly and usually follow up the work set with 1 lighter high rep set.
I know for 110% fact that I will have zero issue with it’s the work sets. It actually makes me a little worried they because they are so easy. I’m telling myself to trust the program and banking on the crazy 50% 5x10 sets that follows each lift.
I really don’t like how light the work sets are, but like I said. I’m trusting the program because obviously Wendler knows juuuuust a touch more than me.
Also just realized I don’t have pull ups in there anywhere… I love pull ups. Any guesses on best day to throw those in there as to not effect main lift if I were to superset them? I could always do them at the end as well if there’s no good place to SS them.
I do a lot of my pull ups superset with my presses (bench and ohp days) I do sets of 5 between all my warm up sets a lot of time, don’t superset for my working sets (the main 3 sets) and then again on either my 5 x 5 or 5 x 10 (depending on the version I’m running), accumulates a little volume while not negatively impacting my main lifts.
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Jim refers to this as majoring in the minors. It doesn’t really matter where you put them in. If you superset them and they effect your other lift, either move them or get stronger.
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Pull ups are normally programmed on upper days. I’ve seen where Jim says super set them with warm ups on primary lift. You could easily just do them afterwards though. Normally you see vertical pulls on press day and horizontal pulls on bench day. That’s been kinda routine.
Me personally these days I run my acc work in giant sets. Something I picked up from Brian alsrue it sucks but it’ll make you mo manly.
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