no? stiff leg deads feel better on my knees
[quote]UFgator11 wrote:
I remember switching 5/3/1 squats + BBB squats, to 5/3/1 squats + BBB deadlifts (5/3/1 deads + BBB squat) has been brought up here before, what did the outline look like for that? I’ve looked through the thread and can’t find it.[/quote]
This is easy dude. Instead of squat and deadlift days looking like this:
5/3/1 Squat
BBB squat
Abs
5/3/1 deadlift
BBB deadlift
Abs
You just switch the assistance, so it looks like this:
5/3/1 squat
BBB deadlift
Abs
5/3/1 deadlift
BBB squat
Abs
You can do this with your assistance stuff regardless of whether or not you’re doing your assistance BBB style. If there’s assistance moves you associate more with deadlift, there’s no reason you can’t do that stuff on squat day, and switch your squat assistance to after deadlift. That’s assuming you’ve got reason to do so- for example maybe your lower back is too fried after deads to do the assistance you want to do, maybe it’d work better to switch the days. I think switching like this was first mentioned in regards to doing BBB 5x10 deads after doing the working sets for deads can be fucking brutal.
Your body won’t realize or care that you’ve switched your assistance template, all that matters is that over time you get the work in more often than not, and over time this will help build your strength in the main lifts.
Thanks for the replies. I was looking for a third exercise after BBB, normally I just follow BBB straight out of the 5/3/1 book. Grip is more a weak point than abs, if I flip flop assistance for squat and dead I’ll probably focus on that more.
has anyone done snatch deads in place for reg deads?
[quote]utfootball4 wrote:
has anyone done snatch deads in place for reg deads?[/quote]
IMO it’s a great assistance exercise but doesn’t replace the real thing. Beside the obvious leg work, it works the upper back and grip a lot.
[quote]PHGN wrote:
[quote]utfootball4 wrote:
has anyone done snatch deads in place for reg deads?[/quote]
IMO it’s a great assistance exercise but doesn’t replace the real thing. Beside the obvious leg work, it works the upper back and grip a lot.[/quote]
I don’t understand why Jim recommended trap bar dl but wouldnt do the same for snatch grip dl. I think snatch dead are a great post chain movement.
[quote]utfootball4 wrote:
[quote]PHGN wrote:
[quote]utfootball4 wrote:
has anyone done snatch deads in place for reg deads?[/quote]
IMO it’s a great assistance exercise but doesn’t replace the real thing. Beside the obvious leg work, it works the upper back and grip a lot.[/quote]
I don’t understand why Jim recommended trap bar dl but wouldnt do the same for snatch grip dl. I think snatch dead are a great post chain movement.[/quote]
im guessing its because you cant use as great a load for snatch grip deads as you can with regular deads or trap bar deads.
[quote]dez6485 wrote:
[quote]utfootball4 wrote:
[quote]PHGN wrote:
[quote]utfootball4 wrote:
has anyone done snatch deads in place for reg deads?[/quote]
IMO it’s a great assistance exercise but doesn’t replace the real thing. Beside the obvious leg work, it works the upper back and grip a lot.[/quote]
I don’t understand why Jim recommended trap bar dl but wouldnt do the same for snatch grip dl. I think snatch dead are a great post chain movement.[/quote]
im guessing its because you cant use as great a load for snatch grip deads as you can with regular deads or trap bar deads. [/quote]
I’ll break Jim rule and use straps… LOL
[quote]utfootball4 wrote:
[quote]dez6485 wrote:
[quote]utfootball4 wrote:
[quote]PHGN wrote:
[quote]utfootball4 wrote:
has anyone done snatch deads in place for reg deads?[/quote]
IMO it’s a great assistance exercise but doesn’t replace the real thing. Beside the obvious leg work, it works the upper back and grip a lot.[/quote]
I don’t understand why Jim recommended trap bar dl but wouldnt do the same for snatch grip dl. I think snatch dead are a great post chain movement.[/quote]
im guessing its because you cant use as great a load for snatch grip deads as you can with regular deads or trap bar deads. [/quote]
I’ll break Jim rule and use straps… LOL
[/quote]
but, Then you will break the second of the 10 commandments of the wendlerian religion 
and you will be damned for all eternity.
the 10 wendlerian commandments:
-
Thou shall not have a training god.
-
Thou shall not use straps.
-
Thou shall honnor the squat, press and pull.
-
Thou shall not envy the squat of thy nabour.
-
thou shall do chin and dips.
-
Thou shall run up a hill or push a prowler.
-
Thou shall not argue about training on message boards.
-
Thou shall drink milk.
-
Thou shall not twist on a bosuball.
-
Thou shall not be living in the land of vag.
( my english sucks, so no need to be pointing that out )
all but #1 seem pretty legit^
[quote]utfootball4 wrote:
[quote]dez6485 wrote:
[quote]utfootball4 wrote:
[quote]PHGN wrote:
[quote]utfootball4 wrote:
has anyone done snatch deads in place for reg deads?[/quote]
IMO it’s a great assistance exercise but doesn’t replace the real thing. Beside the obvious leg work, it works the upper back and grip a lot.[/quote]
I don’t understand why Jim recommended trap bar dl but wouldnt do the same for snatch grip dl. I think snatch dead are a great post chain movement.[/quote]
im guessing its because you cant use as great a load for snatch grip deads as you can with regular deads or trap bar deads. [/quote]
I’ll break Jim rule and use straps… LOL
[/quote]
maybe im missing something- how much can you do with regular deads (conv/sumo)? and how much can you do with snatch grip?
[quote]dez6485 wrote:
all but #1 seem pretty legit[1]
I have fixed nr 1.
ps. I where going for a LOL.
-
/quote ↩︎
[quote]florelius wrote:
[quote]dez6485 wrote:
all but #1 seem pretty legit[1]
I have fixed nr 1.
ps. I where going for a LOL.[/quote]
I knew you were going for the LOL, but now your list is legit as well. Two birds with one stone.
-
/quote ↩︎
[quote]dez6485 wrote:
[quote]florelius wrote:
[quote]dez6485 wrote:
all but #1 seem pretty legit[1]
I have fixed nr 1.
ps. I where going for a LOL.[/quote]
I knew you were going for the LOL, but now your list is legit as well. Two birds with one stone.
[/quote]
I agree 
-
/quote ↩︎
[quote]UFgator11 wrote:
Thanks for the replies. I was looking for a third exercise after BBB, normally I just follow BBB straight out of the 5/3/1 book. Grip is more a weak point than abs, if I flip flop assistance for squat and dead I’ll probably focus on that more.
[/quote]
I would definitely add another exercise on every day.
bench - incline and/or flye - preferably both, tricep exercise
shoulder - side and rear raises, db rows, tricep exercise
deadlift - 1-2 rowing exercise, bicep exercise
squat - hack squat, leg curl, lunges
This is what I would do. Yes, it’s more complex than the plain BBB. But I don’t think BBB is that great of an assistance template unless you’re very short on time. Even then, I wouldn’t do it every week.
[quote]dez6485 wrote:
[quote]utfootball4 wrote:
[quote]dez6485 wrote:
[quote]utfootball4 wrote:
[quote]PHGN wrote:
[quote]utfootball4 wrote:
has anyone done snatch deads in place for reg deads?[/quote]
IMO it’s a great assistance exercise but doesn’t replace the real thing. Beside the obvious leg work, it works the upper back and grip a lot.[/quote]
I don’t understand why Jim recommended trap bar dl but wouldnt do the same for snatch grip dl. I think snatch dead are a great post chain movement.[/quote]
im guessing its because you cant use as great a load for snatch grip deads as you can with regular deads or trap bar deads. [/quote]
I’ll break Jim rule and use straps… LOL
[/quote]
maybe im missing something- how much can you do with regular deads (conv/sumo)? and how much can you do with snatch grip?[/quote]
I haven’t done trap bar nor conv deads in many years. I have done snatch grip deads with straps at 3x495lbs a couple years ago.
[quote]dez6485 wrote:
Nice. North of Cunt < or = to North of Vag? that website is going to kick fucking ass.
-finally just posted the pic i got with Wendler in Philly in my log. he must have said something funny right before the pic was taken because i look like im trying not to laugh[/quote]
Awesome pic! Not gonna lie though, I’m a little jealous…
[quote]TheDudeAbides wrote:
I would definitely add another exercise on every day.
bench - incline and/or flye - preferably both, tricep exercise
shoulder - side and rear raises, db rows, tricep exercise
deadlift - 1-2 rowing exercise, bicep exercise
squat - hack squat, leg curl, lunges
This is what I would do. Yes, it’s more complex than the plain BBB. But I don’t think BBB is that great of an assistance template unless you’re very short on time. Even then, I wouldn’t do it every week.[/quote]
I’m going to offer a different opinion, I run BBB for my squats and bench and both are booming. I always superset chins with my bench and sometimes I throw in extra abs or tri work respectively but BBB is definitely the cornerstone of my assistance work.
And before its asked, I don’t technically use BBB for deads and pressing because I don’t run 5/3/1 for either, but having said that, deads and rows are my deads assistance and hang clean presses are what I use for pressing.
So to conclude, I would recommend BBB because its excellent assistance work.
[quote]Manonfire wrote:
[quote]TheDudeAbides wrote:
I would definitely add another exercise on every day.
bench - incline and/or flye - preferably both, tricep exercise
shoulder - side and rear raises, db rows, tricep exercise
deadlift - 1-2 rowing exercise, bicep exercise
squat - hack squat, leg curl, lunges
This is what I would do. Yes, it’s more complex than the plain BBB. But I don’t think BBB is that great of an assistance template unless you’re very short on time. Even then, I wouldn’t do it every week.[/quote]
I’m going to offer a different opinion, I run BBB for my squats and bench and both are booming. I always superset chins with my bench and sometimes I throw in extra abs or tri work respectively but BBB is definitely the cornerstone of my assistance work.
And before its asked, I don’t technically use BBB for deads and pressing because I don’t run 5/3/1 for either, but having said that, deads and rows are my deads assistance and hang clean presses are what I use for pressing.
So to conclude, I would recommend BBB because its excellent assistance work.[/quote]
Good point about doing chins. In fact, chins with OHP and pull-ups with bench is great. My problem with BBB is that I don’t feel it addresses any weak points. After a cycle, I experienced shoulder and elbow pain [tendonitis?]. I attributed it to a lack of isolation exercises for shoulders and arms. I’m willing to admit that I could be way off, but I just don’t think it’s a great method for long term development. Time crunch? Sure.
[quote]TheDudeAbides wrote:
Good point about doing chins. In fact, chins with OHP and pull-ups with bench is great. My problem with BBB is that I don’t feel it addresses any weak points. After a cycle, I experienced shoulder and elbow pain [tendonitis?]. I attributed it to a lack of isolation exercises for shoulders and arms. I’m willing to admit that I could be way off, but I just don’t think it’s a great method for long term development. Time crunch? Sure.[/quote]
But you can still run BBB and address weak points. BBB as a template is repeating the mainlift 5x10 and ANOTHER LIFT which you could use to address the weakpoint. Also I don’t see why you can’t run BBB and do 2 extra lifts if you have major weakpoints. Sure its getting away from the Wendlerian mantra of training efficiency but I don’t think Jim would disapprove.
Just from my experience I’m suggesting that you get strong at the main lift by doing the main lift or similar, a lot. The volume pays off. To get strong at squatting you squat, front, back, box, whatever. If you’re getting pain and think you need some prehab then do it, I often include little shoulder complexes at the end of my bench training for shoulder stability but I don’t even consider them part of the main training template as they’re not there to make me strong, they’re there to keep me functional.
BBB or The Triumvirate, you can’t beat 'em.