I’m currently on my first deload actually, and for me it is much needed. After week 3 I just didn’t want to train, felt a little depressed, and some past injuries were acting up, so the deload came perfectly. Now I have one more deload training day left and I’m feeling pumped up to get my 2nd cycle started (and change up the accessory work, too).
I squatted today and did the BBB deadlift for accessory. I remember some pages back it was suggested/recommended, although I don’t remember why. I liked it as it gave a little break to my hips and stretched my hamstrings nicely.
[quote]PB Andy wrote:
I’m currently on my first deload actually, and for me it is much needed. After week 3 I just didn’t want to train, felt a little depressed, and some past injuries were acting up, so the deload came perfectly. Now I have one more deload training day left and I’m feeling pumped up to get my 2nd cycle started (and change up the accessory work, too).[/quote]
You deloaded everything?
I know some deload by doing half the volume but keeping intensity high while others back off on the intensity too and just do enough to feel it but nothing that hard
[quote]TheDudeAbides wrote:
I squatted today and did the BBB deadlift for accessory. I remember some pages back it was suggested/recommended, although I don’t remember why. I liked it as it gave a little break to my hips and stretched my hamstrings nicely.[/quote]
How did you just do BBB deads? BBB is a whole system so I don’t understand how you would just do 1 exercise in it considering it’s just a straight setted setxrep scheme.
[quote]pumped340 wrote:
PB Andy wrote:
I’m currently on my first deload actually, and for me it is much needed. After week 3 I just didn’t want to train, felt a little depressed, and some past injuries were acting up, so the deload came perfectly. Now I have one more deload training day left and I’m feeling pumped up to get my 2nd cycle started (and change up the accessory work, too).
You deloaded everything?
I know some deload by doing half the volume but keeping intensity high while others back off on the intensity too and just do enough to feel it but nothing that hard
TheDudeAbides wrote:
I squatted today and did the BBB deadlift for accessory. I remember some pages back it was suggested/recommended, although I don’t remember why. I liked it as it gave a little break to my hips and stretched my hamstrings nicely.
How did you just do BBB deads? BBB is a whole system so I don’t understand how you would just do 1 exercise in it considering it’s just a straight setted setxrep scheme.[/quote]
that means do your regular squats, then instead of doing 5x10 of squats like normal in the BBB, use 5x10 of deadlifts. Then on deadlift day, after deads, do 5x10 of squats.
as for the deload, just rest the main lifts. I do the sets/reps as laid out with the percentages, drop the 5x10 (i use BBB), and do the other accessories with higher weights and less reps (5-8). this lets me get bigger weights in my hands, and gives me a change from what I usually do. it still feels like a decent workout, but is not so intensive on the core lifts as the first 3 weeks. this works for me. Jim has said that if you really don’t feel like dealoading on your first cycle or 2, then don;t. if you find your recovery starts to suck, then you know it was a mistake and you can start taking your deload.
[quote]pumped340 wrote:
TheDudeAbides wrote:
I squatted today and did the BBB deadlift for accessory. I remember some pages back it was suggested/recommended, although I don’t remember why. I liked it as it gave a little break to my hips and stretched my hamstrings nicely.
How did you just do BBB deads? BBB is a whole system so I don’t understand how you would just do 1 exercise in it considering it’s just a straight setted setxrep scheme.[/quote]
How did I just do them? It’s really not that complicated. I did 5x10 deadlifts on my squat day. I’m going to then do 5x10 squats on my deadlift day. So, that’s how I did the unthinkable 
EDIT: a minute too late! Thanks old lard
I wouldn’t package BBB as some holy accessory system that cannot be touched. It’s a way to get extra work in. You can do whatever you want for accessory work. You could do BBB on just one of your days, it really does not matter.
According to JW you shouldn’t need a deload week if you are doing the twice a week option (I’m DLing + MP, SQ+BP) so this gives a 3 week cycle and thus a bit faster? Would I be better using the small increases opyion? I have .625kg plates so can increase (my weakest) MP & BP by 1.25kg per cycle and maybe SQ & DL by 2.5kg?
Anybody tried twice a week?
[quote]Old Dax wrote:
According to JW you shouldn’t need a deload week if you are doing the twice a week option (I’m DLing + MP, SQ+BP) so this gives a 3 week cycle and thus a bit faster? Would I be better using the small increases opyion? I have .625kg plates so can increase (my weakest) MP & BP by 1.25kg per cycle and maybe SQ & DL by 2.5kg?
Anybody tried twice a week?[/quote]
The template he said you don’t need to deload was if you were doing 2 days a week and one lift each day.
You will always get more out of smaller increases but I’m not that patient (yet). Just going up 5# a month seems small to me so I have to get used to that first.
JW looking jacked:
http://asp.elitefts.com/qa/training-logs.asp?qid=100494&tid=63
[quote]mjnewland wrote:
that means do your regular squats, then instead of doing 5x10 of squats like normal in the BBB, use 5x10 of deadlifts. Then on deadlift day, after deads, do 5x10 of squats.
[/quote]
[quote]TheDudeAbides wrote:
How did you just do BBB deads? BBB is a whole system so I don’t understand how you would just do 1 exercise in it considering it’s just a straight setted setxrep scheme.
How did I just do them? It’s really not that complicated. I did 5x10 deadlifts on my squat day. I’m going to then do 5x10 squats on my deadlift day. So, that’s how I did the unthinkable
EDIT: a minute too late! Thanks old lard
I wouldn’t package BBB as some holy accessory system that cannot be touched. It’s a way to get extra work in. You can do whatever you want for accessory work. You could do BBB on just one of your days, it really does not matter.[/quote]
What I’m saying is that BBB is a routine with normal techniques to it. Saying you did BBB deadlifts doesn’t make sense when it’s just 5x10 deadlifts. BBB is the whole program with the ramp+supergrowth phases and everything. It’s not like saying I did DC for chins (or more appropriately saying I did rest-pause for chins since DC is also a whole program) where you’re adding a certain technique to it. If you do 5x10 for an exercise that’s just 5x10 and isn’t related to BBB at all if thrown in as 1 accessory exercise in 5/3/1. 5x10 is given in tons of routines including Jim’s examples of accessory work to 5/3/1.
[quote]mjnewland wrote:
as for the deload, just rest the main lifts. I do the sets/reps as laid out with the percentages, drop the 5x10 (i use BBB), and do the other accessories with higher weights and less reps (5-8). this lets me get bigger weights in my hands, and gives me a change from what I usually do. it still feels like a decent workout, but is not so intensive on the core lifts as the first 3 weeks. this works for me. Jim has said that if you really don’t feel like dealoading on your first cycle or 2, then don;t. if you find your recovery starts to suck, then you know it was a mistake and you can start taking your deload.
[/quote]
So you are actually reducing volume and intensity then. That’s what I plan on doing as well, deloading the 5/3/1 lifts and still going hard on the accessory lifts but with about half the amount of work sets for the week.
Pumped340-
I’d suggest you purchase and read 5/3/1.
BBB isn’t an “entire system” like you’re trying to say it is. BBB is the 5/3/1 template with the big lifts done first, then doing 5 more sets of the big lift as 5x10 @ 50-60 percent for accessory work.
“BBB” can be done for all 4, or can be done only for the lifts that you choose.
Read the book, its clearly explained in there.
[quote]pumped340 wrote:
mjnewland wrote:
that means do your regular squats, then instead of doing 5x10 of squats like normal in the BBB, use 5x10 of deadlifts. Then on deadlift day, after deads, do 5x10 of squats.
TheDudeAbides wrote:
How did you just do BBB deads? BBB is a whole system so I don’t understand how you would just do 1 exercise in it considering it’s just a straight setted setxrep scheme.
How did I just do them? It’s really not that complicated. I did 5x10 deadlifts on my squat day. I’m going to then do 5x10 squats on my deadlift day. So, that’s how I did the unthinkable
EDIT: a minute too late! Thanks old lard
I wouldn’t package BBB as some holy accessory system that cannot be touched. It’s a way to get extra work in. You can do whatever you want for accessory work. You could do BBB on just one of your days, it really does not matter.
What I’m saying is that BBB is a routine with normal techniques to it. Saying you did BBB deadlifts doesn’t make sense when it’s just 5x10 deadlifts. BBB is the whole program with the ramp+supergrowth phases and everything. It’s not like saying I did DC for chins (or more appropriately saying I did rest-pause for chins since DC is also a whole program) where you’re adding a certain technique to it. If you do 5x10 for an exercise that’s just 5x10 and isn’t related to BBB at all if thrown in as 1 accessory exercise in 5/3/1. 5x10 is given in tons of routines including Jim’s examples of accessory work to 5/3/1.
mjnewland wrote:
as for the deload, just rest the main lifts. I do the sets/reps as laid out with the percentages, drop the 5x10 (i use BBB), and do the other accessories with higher weights and less reps (5-8). this lets me get bigger weights in my hands, and gives me a change from what I usually do. it still feels like a decent workout, but is not so intensive on the core lifts as the first 3 weeks. this works for me. Jim has said that if you really don’t feel like dealoading on your first cycle or 2, then don;t. if you find your recovery starts to suck, then you know it was a mistake and you can start taking your deload.
So you are actually reducing volume and intensity then. That’s what I plan on doing as well, deloading the 5/3/1 lifts and still going hard on the accessory lifts but with about half the amount of work sets for the week.
[/quote]
Let me help clear this up for you Pumped. BBB can mean “Big Beyond Belief” like over in MODOK’s thread, but in the case of Thedude’s post, BBB= the “Boring But Big” accessory template. Like Jim says, and I believe this totally now, don’t sweat the accessories, that’s “majoring in the minors”.
Buy the book. It has tons of cool shit and lays it all out quite cogently. Now you know, and knowing is half the battle.
[quote]pumped340 wrote:
mjnewland wrote:
that means do your regular squats, then instead of doing 5x10 of squats like normal in the BBB, use 5x10 of deadlifts. Then on deadlift day, after deads, do 5x10 of squats.
TheDudeAbides wrote:
How did you just do BBB deads? BBB is a whole system so I don’t understand how you would just do 1 exercise in it considering it’s just a straight setted setxrep scheme.
How did I just do them? It’s really not that complicated. I did 5x10 deadlifts on my squat day. I’m going to then do 5x10 squats on my deadlift day. So, that’s how I did the unthinkable
EDIT: a minute too late! Thanks old lard
I wouldn’t package BBB as some holy accessory system that cannot be touched. It’s a way to get extra work in. You can do whatever you want for accessory work. You could do BBB on just one of your days, it really does not matter.
What I’m saying is that BBB is a routine with normal techniques to it. Saying you did BBB deadlifts doesn’t make sense when it’s just 5x10 deadlifts. BBB is the whole program with the ramp+supergrowth phases and everything. It’s not like saying I did DC for chins (or more appropriately saying I did rest-pause for chins since DC is also a whole program) where you’re adding a certain technique to it. If you do 5x10 for an exercise that’s just 5x10 and isn’t related to BBB at all if thrown in as 1 accessory exercise in 5/3/1. 5x10 is given in tons of routines including Jim’s examples of accessory work to 5/3/1.
mjnewland wrote:
as for the deload, just rest the main lifts. I do the sets/reps as laid out with the percentages, drop the 5x10 (i use BBB), and do the other accessories with higher weights and less reps (5-8). this lets me get bigger weights in my hands, and gives me a change from what I usually do. it still feels like a decent workout, but is not so intensive on the core lifts as the first 3 weeks. this works for me. Jim has said that if you really don’t feel like dealoading on your first cycle or 2, then don;t. if you find your recovery starts to suck, then you know it was a mistake and you can start taking your deload.
So you are actually reducing volume and intensity then. That’s what I plan on doing as well, deloading the 5/3/1 lifts and still going hard on the accessory lifts but with about half the amount of work sets for the week.
[/quote]
ah, a misunderstanding. BBB in the context of this thread means Boring But Big, and comes directly from the 531 manuals.
[quote]grettiron wrote:
ah, a misunderstanding. BBB in the context of this thread means Boring But Big, and comes directly from the 531 manuals.
[/quote]
Correct! Although I wasn’t aware of another BBB.
lol wow sorry guys, I was wondering where the confusion was coming from and why Big Beyond Belief would have anything to do with 5/3/1 accessory work 
So basically in 5/3/1 it’s just 5x10 or so @ 50-60% (thats what I gathered from searching BBB at the beginning of this thread anyway), gotcha. Oh and I think someone mentioned it was with the main exercise as well?
I have to finish getting through this thread but I’m going to look at buying the book now too. As of now I’ve just been doing a few sets for 2-3 exercises as accessory work since, as mentioned, it obviously isn’t the most important part of the program.
[quote]pumped340 wrote:
lol wow sorry guys, I was wondering where the confusion was coming from and why Big Beyond Belief would have anything to do with 5/3/1 accessory work So basically in 5/3/1 it’s just 5x10 or so @ 50-60% (thats what I gathered from searching BBB at the beginning of this thread anyway), gotcha. Oh and I think someone mentioned it was with the main exercise as well?
I have to finish getting through this thread but I’m going to look at buying the book now too. As of now I’ve just been doing a few sets for 2-3 exercises as accessory work since, as mentioned, it obviously isn’t the most important part of the program. [/quote]
Yea I am doing that accessory strategy, if you can call it that, lol. Sometimes I just go “100 dips, 100 pushups” as my extra work. I am really just hell bent for leather on increasing them reps on the top set. I figure, if I get insanely strong, I’ll be huge too.
So I bought the 531 book, but I went to download it and got a copy error when I tried saving it to my computer. Now I can’t use the link to try re-downloading it because you can only use it once. Anyone else have this problem? I emailed/sent message to elite but haven’t heard a response back (this was yesterday).
I am currently on the first cycle of the 5-3-1 program and love the approach and goals. The problem is I had to move because of work and start at a new gym. I found (after a long search) one with a power rack and that will let me deadlift. The problem is they don’t have anything or anyway to do dips.
I was really looking forward to keeping this in the routine for my current goals. Anybody have any advice on what to replace this with?
[quote]matrick wrote:
fifield wrote:
- Yes you can change them, but I wouldn’t recommend switching after every cycle. If you wanted to substitute the hanging leg raises, substitute them for rollouts on knees or feet (with abdominal wheel or a barbell).
[/quote]
I never got much out of the ab wheel, always felt it more in my lower back and shoulders. Then I tried it off a step like Eric Cressey does. Holy shit what a difference.
I use a mini trampoline to kneel on, which allows my legs to go parallel to the ground without excessive lordic curve.
Interested to hear people’s thoughts on the accessory work for the days that you just don’t have “it” on the main exercise. I tend to overdo it sometimes when I get pissed that I didn’t get the reps I wanted or whatever in the main lift. But sometimes I find that my accessory work actually feels better and I can set PR’s there after feeling like garbage on the main lift. Anyone else experience this? Do most of yall go harder or lighter on the accessory work after a shitty performance on the main exercise?
[quote]DJHT wrote:
I am currently on the first cycle of the 5-3-1 program and love the approach and goals. The problem is I had to move because of work and start at a new gym. I found (after a long search) one with a power rack and that will let me deadlift. The problem is they don’t have anything or anyway to do dips.
I was really looking forward to keeping this in the routine for my current goals. Anybody have any advice on what to replace this with? [/quote]
Set up the power rack to just above waist height and then put bars going across and do dips that way. Only problem would be keeping the bars from sliding. Maybe use towels under bars or something? The gym doesn’t have one of those assisted dip/pull up machines? Put a weight on the platform you stand/knell on and then do dips.