For anyone interested I had to create new 5/3/1 logbooks since my old ones got deleted (I based my design on the matt rhodes log and added a few things. Logbooks are excel files that contain:
-weight rep prescriptions for each week including deload
-1RM/5RM/Training 1RM calculators
-estimated tonnage of core lift prescriptions (deload weights are included in calculations based on using those weights as your warm up sets)(tonnage is based on the standard 4 workouts per week layout)
-extra room on the second page for notes to be taken, workouts to be written down, and for more accurate tonnage to be calculated.
Each page has the current date on it to easy organization of previous logs. Logs are in landscape format. I have created one for the original 5/3/1 format and one for the 5/3/1 for powerlifting format.
*Note: 5/3/1 Reloaded (for Powerlifting) does not have the heavy singles listed. Use the training max (listed in green on first page and in the charts on second page) for your heavy singles.
I did my best to make it as visually pleasing and easy to use as possible. Enjoy!
been doing 5-3-1 for a little over a month, just started 2nd cycle already seen consistent gains and kicked up my running, especially sprints, been running hills, running sprints in the wash and sprints with a sled, most importantly i dont just feel stringer but i feel healthier and over all more athletic. the program is simple yet beast, thanks for developing this program, bear down cats.
If I were to do my “boring but big,” sets with 5x5 with a heavier weight instead of 5x10 would this increase the strength gains, decrease them, or does it not really fucking matter and I need to stop overthinking this stuff?
[quote]Memdoch wrote:
If I were to do my “boring but big,” sets with 5x5 with a heavier weight instead of 5x10 would this increase the strength gains, decrease them, or does it not really fucking matter and I need to stop overthinking this stuff? [/quote]
quit over-thinking. ive used 5x5 for a cycle here and there instead of 5x10 just to change it up and go heavier. just got to try it, and find out if it works for you.
[quote]scottgomez wrote:
Could someone explain in detail what the BBB lifts are or the idea behind them, please?
I just started the 5/3/1 PW book and have noticed it mentioned alittle in there. I do not have the original 5/3/1 book.
Another question I have, do you all follow the off season or mass 5/3/1? Do you feel the drop sets are good?
Thanks.[/quote]
BBB is “Boring But Big”. It’s a template from the original 5/3/1 Manual. Basically you do your main lift, then for your assistance work for it you do it again for 5x10. Typically you end up using around 40-60% of your max or something like that. A work out basically end up looking like this:
Bench Press 5/3/1 style
Bench Press 5x10
Other accessory stuff 5x10
some more accessory stuff 5x10
[quote]scottgomez wrote:
Could someone explain in detail what the BBB lifts are or the idea behind them, please?
I just started the 5/3/1 PW book and have noticed it mentioned alittle in there. I do not have the original 5/3/1 book.
Another question I have, do you all follow the off season or mass 5/3/1? Do you feel the drop sets are good?
Thanks.[/quote]
BBB is “Boring But Big”. It’s a template from the original 5/3/1 Manual. Basically you do your main lift, then for your assistance work for it you do it again for 5x10. Typically you end up using around 40-60% of your max or something like that. A work out basically end up looking like this:
Bench Press 5/3/1 style
Bench Press 5x10
Other accessory stuff 5x10
some more accessory stuff 5x10[/quote]
Thanks.
Any advantage doing the BBB? So far I am only in week 2, and have used the (5/3/1 mass template)…would the BBB be better than doing the drop set at the end of the MP/Bench/Squat?
I am so used to using % for every lift that it has been awhile since I have done anything like this.
Has anyone tweaked the program? If so, any example of a day?
Thanks.
Edit - on my 3x3 week I could lift more at the end of the MP/Deadlift than I could on the 5x5 week. Any ideas as too why? Pushing too hard on the first week. Is there a specific number (general) that one should be happy with on the 3x3 5x5 and 1rm last lift ?
[quote]scottgomez wrote:
Could someone explain in detail what the BBB lifts are or the idea behind them, please?
I just started the 5/3/1 PW book and have noticed it mentioned alittle in there. I do not have the original 5/3/1 book.
Another question I have, do you all follow the off season or mass 5/3/1? Do you feel the drop sets are good?
Thanks.[/quote]
BBB is “Boring But Big”. It’s a template from the original 5/3/1 Manual. Basically you do your main lift, then for your assistance work for it you do it again for 5x10. Typically you end up using around 40-60% of your max or something like that. A work out basically end up looking like this:
Bench Press 5/3/1 style
Bench Press 5x10
Other accessory stuff 5x10
some more accessory stuff 5x10[/quote]
Thanks.
Any advantage doing the BBB? So far I am only in week 2, and have used the (5/3/1 mass template)…would the BBB be better than doing the drop set at the end of the MP/Bench/Squat?
I am so used to using % for every lift that it has been awhile since I have done anything like this.
Has anyone tweaked the program? If so, any example of a day?
Thanks.
Edit - on my 3x3 week I could lift more at the end of the MP/Deadlift than I could on the 5x5 week. Any ideas as too why? Pushing too hard on the first week. Is there a specific number (general) that one should be happy with on the 3x3 5x5 and 1rm last lift ?[/quote]
Don’t always have to go AMRAP. I personally pushed for 10+, but didn’t always happen. Could be a conditioning issue, or not psyched up enough. Who knows really, except for yourself. If you aren’t hitting at least the 5, drop back 2-3 months and go from there. You just started, so you may need to give it a couple of cycles.
[quote]scottgomez wrote:
Edit - on my 3x3 week I could lift more at the end of the MP/Deadlift than I could on the 5x5 week. Any ideas as too why? Pushing too hard on the first week. Is there a specific number (general) that one should be happy with on the 3x3 5x5 and 1rm last lift ?[/quote]
It happens, nothing to worry about just a good day or a bad day.
I think that generally people start out getting something like 10-12 on the 5 week, 6-8 on the 3 week, 5 or so on the 1 week. As long as you are getting more than the minimum while leaving some in the tank, you are fine, people get all kinds of different numbers.
Regarding the other question, I’m not familiar with the new 5/3/1 for Powerlifting program, and other may not be either so it may help if you lay out what you were thinking as the alternative to the BBB program. Is it a single drop set as part of the max rep set, some drop sets as accessory work after, something else? Maybe just write out the bench workout so folks could contrast it with the BBB bench workout as an example. In any case, you may get the reply “Try each for a month and then decide.”
[quote]scottgomez wrote:
Edit - on my 3x3 week I could lift more at the end of the MP/Deadlift than I could on the 5x5 week. Any ideas as too why? Pushing too hard on the first week. Is there a specific number (general) that one should be happy with on the 3x3 5x5 and 1rm last lift ?[/quote]
It happens, nothing to worry about just a good day or a bad day.
I think that generally people start out getting something like 10-12 on the 5 week, 6-8 on the 3 week, 5 or so on the 1 week. As long as you are getting more than the minimum while leaving some in the tank, you are fine, people get all kinds of different numbers.
Regarding the other question, I’m not familiar with the new 5/3/1 for Powerlifting program, and other may not be either so it may help if you lay out what you were thinking as the alternative to the BBB program. Is it a single drop set as part of the max rep set, some drop sets as accessory work after, something else? Maybe just write out the bench workout so folks could contrast it with the BBB bench workout as an example. In any case, you may get the reply “Try each for a month and then decide.”[/quote]
MP 5/3/1 sets/reps plus one drop set of 10-15 reps (each set of MP should be SS with chin-ups or lat pulldowns)
DMB Shoulder Press 5x10
Barbell Curls 5x10
DMB rear raise/lat raise SS 3x10
Conditioning
The bench session looks basically the same – drop set same reps, just different accesory exercises.
This is the Mass version, btw, of the 5/3/1 Powerliting routine.
Ok, after a little over a year on a Westside inspired conjugate program, I’m ready for a change.
In a year, my bench has only gone up 25lbs. My dead has only gone up 30lbs. And my squat has not changed. Granted, I have lost 20lbs in that year, but I’m not satisfied.
My primary goal in the order of significance to me:
Strength
Size
Conditioning
Here are some guidelines I’m going to go by for these goals:
3x3 push last set hard work up to 85-90% single (I’m not sure how much assistance I’ll do)
3x5 just the minimum and do 1st two working sets as a back down and do a high volume assistance
5/3/1 push last set just a little then work up to 90-95% single (moderate assistance)
Road biking for an hour once a week (easy conditioning)
Mountain biking for an hour once a week (hard conditioning)
Not much conditioning because the emphasis is on size and strength.
I’m not sure what exactly I’m going to do for assistance but I do have an idea:
-For upper days, I’ll do some heavyish paused band assisted or chain resisted benching (speed off my chest and a heavyish movement easy on my shoulders), some unilateral pressing, and lots of pulling light and heavy (including the supersetting of bw chins)
-For lower days, there will be some heavyish core work (low back and abs) and some sort of unilateral work of which some will heavily emphasize my hams like one leg band leg curls or one leg band resisted swiss ball leg curls, or even one leg bb deadlifts. I do know moderately heavy GMs will be in there somewhere.
[quote]scottgomez wrote:
Could someone explain in detail what the BBB lifts are or the idea behind them, please?
I just started the 5/3/1 PW book and have noticed it mentioned alittle in there. I do not have the original 5/3/1 book.
Another question I have, do you all follow the off season or mass 5/3/1? Do you feel the drop sets are good?
Thanks.[/quote]
BBB is “Boring But Big”. It’s a template from the original 5/3/1 Manual. Basically you do your main lift, then for your assistance work for it you do it again for 5x10. Typically you end up using around 40-60% of your max or something like that. A work out basically end up looking like this:
Bench Press 5/3/1 style
Bench Press 5x10
Other accessory stuff 5x10
some more accessory stuff 5x10[/quote]
Thanks.
Any advantage doing the BBB? So far I am only in week 2, and have used the (5/3/1 mass template)…would the BBB be better than doing the drop set at the end of the MP/Bench/Squat?
I am so used to using % for every lift that it has been awhile since I have done anything like this.
Has anyone tweaked the program? If so, any example of a day?
Thanks.
Edit - on my 3x3 week I could lift more at the end of the MP/Deadlift than I could on the 5x5 week. Any ideas as too why? Pushing too hard on the first week. Is there a specific number (general) that one should be happy with on the 3x3 5x5 and 1rm last lift ?[/quote]
Hey Grunt, do yourself a favour and buy the book(s)!
I’ve done 3 cycles of BBB, training 3 times a week, and for some reason my squat slowly went down, I’m guessing having a sprinting/hill running background my legs need/are used to more frequent pounding. My other lifts went up though.
I really like the idea of training 3 times a week while going through one wave each week and also coming from Starting Strength, squatting more frequent. My life/schedule only allows me to train 3 times a week so this fits perfect.
[quote]Arn wrote:
I’ve done 3 cycles of BBB, training 3 times a week, and for some reason my squat slowly went down, I’m guessing having a sprinting/hill running background my legs need/are used to more frequent pounding. My other lifts went up though.
I really like the idea of training 3 times a week while going through one wave each week and also coming from Starting Strength, squatting more frequent. My life/schedule only allows me to train 3 times a week so this fits perfect.
And while I’m at it, what is “neck work”? [/quote]
[quote]GruntOrama wrote:
For anyone interested I had to create new 5/3/1 logbooks since my old ones got deleted (I based my design on the matt rhodes log and added a few things. Logbooks are excel files that contain:
-weight rep prescriptions for each week including deload
-1RM/5RM/Training 1RM calculators
-estimated tonnage of core lift prescriptions (deload weights are included in calculations based on using those weights as your warm up sets)(tonnage is based on the standard 4 workouts per week layout)
-extra room on the second page for notes to be taken, workouts to be written down, and for more accurate tonnage to be calculated.
Each page has the current date on it to easy organization of previous logs. Logs are in landscape format. I have created one for the original 5/3/1 format and one for the 5/3/1 for powerlifting format.
*Note: 5/3/1 Reloaded (for Powerlifting) does not have the heavy singles listed. Use the training max (listed in green on first page and in the charts on second page) for your heavy singles.
I did my best to make it as visually pleasing and easy to use as possible. Enjoy![/quote]
Anyone use DB’s for bench press BBB? I’m on cycle 14 and just switched over. Haven’t done these bitches in years. Feels good, but damn, I lost a lot of stabilizers. Probably take me a few weeks to get the motor pattern back
[quote]METAL VIPER wrote:
Anyone use DB’s for bench press BBB? I’m on cycle 14 and just switched over. Haven’t done these bitches in years. Feels good, but damn, I lost a lot of stabilizers. Probably take me a few weeks to get the motor pattern back[/quote]
Like you mentioned, you lost stability. So, yes. I switch back and forth from the barbell from time to time. For me, it helps to build the power out of the hole with dumbbells.