For the BBB, is the 50% based off of the real max, or the max - 10%?
[quote]DK wrote:
For the BBB, is the 50% based off of the real max, or the max - 10%?[/quote]
I used 40% of my 90% max today… and the last 2 sets were kinda hard, and I was getting winded on it. He says you can use as little as 30% and up to 60%. I would start lower before I’d star higher.
On a side note:
What does everyone think about 5/3/1 Wide PL style squat, and BBB Olympic squat?
Along with 5/3/1 Sumo deadlift, and BBB Conventional deadlift?
Would that work? Good carry over? Or no, just stick to the same style?
[quote]gabex wrote:
DK wrote:
For the BBB, is the 50% based off of the real max, or the max - 10%?
I used 40% of my 90% max today… and the last 2 sets were kinda hard, and I was getting winded on it. He says you can use as little as 30% and up to 60%. I would start lower before I’d star higher.
On a side note:
What does everyone think about 5/3/1 Wide PL style squat, and BBB Olympic squat?
Along with 5/3/1 Sumo deadlift, and BBB Conventional deadlift?
Would that work? Good carry over? Or no, just stick to the same style?[/quote]
I remember reading in Hanley’s log that he did olympic squats for high reps after his 531 squats.
[quote]DK wrote:
For the BBB, is the 50% based off of the real max, or the max - 10%?[/quote]
I thought it meant 50% of the highest weight from that same day…as in if your last 5/3/1 set was 200 lbs , you would go 100 x 10 for 5 sets . that way your 5x10 sets would get heavier as the cycle progressed .
anybody ??
[quote]Mr.Melin wrote:
marlboroman wrote:
how do you prevent your shins from looking like a chunk of porterhouse ?
Put a piece of cardboard down the front of a pair of long socks, that should definitely do the trick. I have the same problem, even on very few sets, because of an old wound that got infected when i was younger and now has very thin skin on it. [/quote]
THAT sounds like a great idea . if I knew nobody at the gym would get thier panties wadded up , I probably wouldnt worry about it .
thanks dude
[quote]marlboroman wrote:
Mr.Melin wrote:
marlboroman wrote:
how do you prevent your shins from looking like a chunk of porterhouse ?
Put a piece of cardboard down the front of a pair of long socks, that should definitely do the trick. I have the same problem, even on very few sets, because of an old wound that got infected when i was younger and now has very thin skin on it.
THAT sounds like a great idea . if I knew nobody at the gym would get thier panties wadded up , I probably wouldnt worry about it .
thanks dude[/quote]
I deadlifted today and wore sweats to try to protect the scab from last week’s session. Needless to say, by the end of my deads I looked like I had a period on my shin.
[quote]marlboroman wrote:
DK wrote:
For the BBB, is the 50% based off of the real max, or the max - 10%?
I thought it meant 50% of the highest weight from that same day…as in if your last 5/3/1 set was 200 lbs , you would go 100 x 10 for 5 sets . that way your 5x10 sets would get heavier as the cycle progressed .
anybody ??
[/quote]
I remember reading that it didnt matter much just as long as you get the reps in. I go by feel. And i usually feel like pushing it so its usually pretty close to the first work set. Or i go light and practice the technique if i’m having a bad day.
[quote]DK wrote:
For the BBB, is the 50% based off of the real max, or the max - 10%?[/quote]
I think originally it was 50% of the max your % is based on, but getting the reps at first is most important. If you are working off a 500 lbs max for squat and you get your numbers plus maybe a few extra at the end, you will be hard pressed to get 5X10 with 225. Just get the work in. Regarding growth, the only stretchmarks I have come out of my groin area and after a couple months of BBB squats they grew an inch.
I also stated in an earlier post that once you build that work capacity up you can play around with drop sets of 10. For instance your first set of 10 might be 65-75%. Like on squat, first set of 10 might be 315, then drop to 275 for 10, then 2-3 sets of 10 with 225.
[quote]roofus_5 wrote:
DK wrote:
For the BBB, is the 50% based off of the real max, or the max - 10%?
I think originally it was 50% of the max your % is based on, but getting the reps at first is most important. If you are working off a 500 lbs max for squat and you get your numbers plus maybe a few extra at the end, you will be hard pressed to get 5X10 with 225. Just get the work in. Regarding growth, the only stretchmarks I have come out of my groin area and after a couple months of BBB squats they grew an inch.
I also stated in an earlier post that once you build that work capacity up you can play around with drop sets of 10. For instance your first set of 10 might be 65-75%. Like on squat, first set of 10 might be 315, then drop to 275 for 10, then 2-3 sets of 10 with 225.[/quote]
I think its important to keep it as heavy as you can and still hit the reps. My bench training max is 290, and using BBB, I do my 5x10 at 205, which is more than 50%. But I notice if I don’t take long rest periods I have to make major weight drops between sets. So I superset the kroc rows, and set my timer for 3 minutes. as soon as I can get 10 reps on all 5 sets at that weight, I raise the weight by 10 lbs.
Mjnewland-
How many cycles have you been doing bbb this way? I can’t imagine you’re going to be able to keep raising your 5x10 by 10lbs
[quote]mjnewland wrote:
I think its important to keep it as heavy as you can and still hit the reps. My bench training max is 290, and using BBB, I do my 5x10 at 205, which is more than 50%. But I notice if I don’t take long rest periods I have to make major weight drops between sets. So I superset the kroc rows, and set my timer for 3 minutes. as soon as I can get 10 reps on all 5 sets at that weight, I raise the weight by 10 lbs.[/quote]
Agreed. I’m similar on bench. At about the same weight (maybe 295 or 300) I was starting my dropset at 225. After a few weeks of this I was able to get 3X10 @ 225 before dropping to 185 to finish. However, when beginning it’s important to build the work capacity and mental capacity to do 5X10 after pushing yourself pretty hard before hand. I also agree with the supersetting. I do the same thing.
[quote]dez6485 wrote:
Mjnewland-
How many cycles have you been doing bbb this way? I can’t imagine you’re going to be able to keep raising your 5x10 by 10lbs[/quote]
the increases do not come frequently once you get up there. I am in my 3rd cycle now, but I started doing atkins at the beginning of the cycle (my thread is called “old lardass” for a reason) so my recovery is off. As an example, my military press sucks butt. I weigh 286, and my rep max is only 182. Yesterday, my accessory press was 115x10, 105x10, 105x9, 100x10,95x10. Only the last set was close to 50% of my max. Once I can get 5x10 at 115, I will move up. I don’t expect this to happen in the next couple weeks, if you catch my drift. Before the diet, the set/rep would have looked like 115x 10/9/8/6/6. I usually don’t drop weights like that, but after that first set of 115, I knew I had to back down. after the first set, I really didn’t think I could even get 5 on the next one.
Thanks for the input on the 50% guideline. I will use 50% of my -10% max, and adjust from there depending on difficulty, but making sure to get the reps in.
whoa, almost made it to the 2nd page!
did a modified deload this time. the past couple of weeks i pushed all my workouts up because i was going to a wedding (last weekend) and knew i wouldnt be able to train, so i pushed everything forward to finish 5/3/1 week just before the wedding.
so for deload this week i did something a little different. on mil press deload i scratched the 3x5 and instead just did the boring but big for mil press, then did some “kroc rows”, shrugs, rolled out.
today i put squat and deadlift together. did squat deload 3x5, then rolled into deadlift boring but big 5x10. wasnt easy, but wasnt bad. BUT i know its going to be killer next week when i pull heavy and then move into the BBB. i cant wait.
Has anyone tried something like this ?
Military press 5/3/1
Chins sets for reps
Dips sets for reps
Deadlift 5/3/1
DB Swings
Bench press 5/3/1
Kroc rows
Front Squat 5/3/1
Rack pulls - below the knees (weight used will be from the last set used for the previous deadlift session, 1-2 sets, for reps)
I know I gotta try it so see if it works for me, but what do you guys think ?
Would you put the rack pulls after the deadlifts or after the squats ?
[quote]d00mhammer wrote:
Has anyone tried something like this ?
Military press 5/3/1
Chins sets for reps
Dips sets for reps
Deadlift 5/3/1
DB Swings
Bench press 5/3/1
Kroc rows
Front Squat 5/3/1
Rack pulls - below the knees (weight used will be from the last set used for the previous deadlift session, 1-2 sets, for reps)
I know I gotta try it so see if it works for me, but what do you guys think ?
Would you put the rack pulls after the deadlifts or after the squats ?[/quote]
I’m sure more knowledgeable heads than I can give you feedback, but I like the rack pulls after squats. Going heavier, or doing reps at the top weight after the 5/3/1 deadlifts doesn’t seem doable week after week, but they should feel fresher after front squats, which I assume is why you set it up that way.
What kind of weight/sets are you thinking for the DB swings?
Low weight, high reps, one or two sets, basically for recovery purposes. After going all out on the last set of deads I don’t think its wise to do “heavy” swings
Jim,
How would you suggest handling a few days out of town during a cycle, with no gym access?
I am starting my 5th cycle of 5/3/1 this week, and heading out thurs-sun to go camping.
I’m sure it goes without saying, but I won’t have access to a gym. Jeep in the woods, and a tent. I can’t lift the jeep.
Thanks
[quote]dez6485 wrote:
Jim,
I can’t lift the jeep.
Thanks[/quote]
sounds like you got some work to do 