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5/3/1 BBB

jemhh
jemhh Posts: 14,261 Member
edited November 2024 in Fitness and Exercise
Question for people doing this program: What, if any, variations of the main lifts are you using for your BBB sets?

I just finished my deload week and was thinking about this. This cycle I used:

Bench - incline bench

Squat - back squats (I do front squats for my 531 sets)

Press - started out using dumbbells for something different but found that the change in position hurt my shoulders so I switched back to using a barbell

Deadlift - RDLs

My plan is to stick with those for at least 2 more cycles and then decide if I want to change any.

Replies

  • WeaponXI
    WeaponXI Posts: 63 Member
    How long did you run the program as written? I ran it for about 2 years and made some serious gains in strength. Since January of this year, I've been running one of Wendler's templates from beyond 5/3/1 and find its a better fit for me. I lift now only 3 days a week, and find I'm recovering a lot better than when I was training 4 days a week.
    I found that following the program without altering it, keeps me more focused and not spinning my wheels trying to make gains.
  • jemhh
    jemhh Posts: 14,261 Member
    I had in mind that the assistance work could be a variation of the 531 work. I don't have the book in front of me but found this article: http://www.jimwendler.com/2013/05/boring-but-big/

    This was my first cycle. I've lifted both 3 & 4 days in the past and tend to prefer 4 days.
  • foursirius
    foursirius Posts: 321 Member
    I run variation 2 of the bbb and have had some great success with it. Nothing really special on assistance work other than what is in his book and on tnation. I am running the 4 day split and not the 3 and doing the deload on the 6 week cycle as outlined in his book. Doing cardio 3 days a week. Im on the last week of cycle 2 so im nearing in on increasing my TM for the 5x10 to 70% which promises to be challenging.

    If you have any questions please add me and I'd be happy to talk them over. Lift Heavy!
This discussion has been closed.

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