5/3/1

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Which program for you?

crawpapa
crawpapa Posts: 156 Member
in Social Groups
Did the BBB 3-month challenge, now doing the Triumvirate. Reason is because the thought of following up heavy squats with five more sets of squats scares the #$** out of me. Maybe I'm being a wuss, and would really make some great gains, but just started the Triumvirate, so want to give that a chance.

What's everyone else following?

Replies

  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    I did boring but big for like 2 months. It beat me up, and high rep deads are just dumb IMO.

    I ended up with a hybrid with some BBB and some just basic assistance.

    5/3/1 bench, Pullups, another pressing movement, Rows

    5/3/1 squats, good morninings or SLDLs or occasionally speed deads. Abs. sled drags

    5/3/1 overhead. back work. pressing movement. maybe some curls for rehab

    5/3/1 deads, BBB squats or box squats, DB rows, abs.

    I think mine ended up similar to that on the last few cycles.
  • FoxyMcDeadlift
    FoxyMcDeadlift Posts: 771 Member
    Im not on 5/3/1 at the moment, but i am doing 6 six sets x 5 and something between BBB and Triumvirate for assistance like my deadlifting buddy here

    Squats, Squats as assistance, lunge chins
    Press, Kroc Rows, Dips
    Bench, Cleans, DB bench, Row
    Deads, Front Squats, RDLs

    Starting to feel beat up though, will change in a couple of weeks
  • crawpapa
    crawpapa Posts: 156 Member
    If you like the BBB, but hated the assistance work, I strongly recommend you check out the BBB 3-month challenge (http://www.t-nation.com/free_online_article/most_recent/the_boring_but_big_3month_challenge) WFS

    This was great and the assistance work is the other main lift, So 5/3/1 of squat, assistance is DL, and reverse on DL day. This was a huge help for me.
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    If you like the BBB, but hated the assistance work, I strongly recommend you check out the BBB 3-month challenge (http://www.t-nation.com/free_online_article/most_recent/the_boring_but_big_3month_challenge) WFS

    This was great and the assistance work is the other main lift, So 5/3/1 of squat, assistance is DL, and reverse on DL day. This was a huge help for me.

    I've looked at it before and considered it. I did like how it made the other lift become the assistance and stole that idea for a while. (deadlifts for squat assistance and vice versa). I'm just not a fan of 10 rep sets of deads. Form falls apart and it's easy to get injured. plus the weights were so light I basically just fatigued my lower back. helped my grip strength for sure though.
  • taso42
    taso42 Posts: 8,980 Member
    I started with Triumvirate (i was concerned BBB would be too, well, boring); but have come around to BBB. OHP was my last holdout. This past week, I just followed up my OHP work out with 5 sets of 10. My OHP seems to be slacking, so I think this will help it. For the others - squat, bench, deadlift, I've been doing BBB for a few cycles now. In another few cycles I will probably change some things up again.
  • FoxyMcDeadlift
    FoxyMcDeadlift Posts: 771 Member
    I will definately give BBB assistance another go. During the bulk, it was godly, but during the cut, eurgh. Still 5/3/1 is always teaching me things and i've learnt that my main assistance should always be more of the core lift! Next cycle gonna drop the BBB Deads though and do rack pulls (I can get the bar past my knees, its always the lockout for me)
  • dzarello
    dzarello Posts: 119 Member
    I am on the 2 day BBB routine. Squat/Bench on Tuesdays & Press/DL on Thursdays. I did BBB DL once and that was enough. Quickly switched to Rack Pulls 5x10x225 or 4x6x315. Just started my 3rd Cycle and so far so good.

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