A month ago?

Fair enough lol

Right now I'm torn between BBB or "Simplest and most effective strength template" where Wendler programs one main assistance exercise for the main lifts going of %TM and different reps, % per week. That would look something like this

Monday
Press 5/3/1
Close grip bench (week 1 50%x10, 60%x10, 70%x10; week 2 60%x8, 70%x8, 80%x6; week 3 65%x5, 75%x5, 85%x5; week 4 either deload or start new cycle)

Chin-ups 3x10
Facepulls 3x10
Biceps 3x12-15
Triceps 3x12-15

Tuesday
Deadlift 5/3/1
Front squat (see CGBP)

Goodmorning 3x10
Leg curl 3x10
Abs 3x15

Thursday
Bench press 5/3/1
Incline Bench press (see CGBP)

Pullups 3x10
T-bar row 3x10
Triceps
Biceps

Friday
Squat 5/3/1
Straight legged deadlift (See CGBP)

Leg press 3x10
Leg curl 3x10
Abs

Should be great for both strength and size I think. I like the variety of this, it might keep me interested longer than BBB. I also feel like with bodybuilding in mind I should be doing some iso's as well which BBB lacks, but I may be wrong.

Lower A
Tuesday, 22 November 2016 at 21:35

Squat
Set 1: 285 lb × 6(PR)
Set 2: 285 lb × 6
Set 3: 285 lb × 6

Romanian Deadlift
Set 1: 325 lb × 9
Set 2: 325 lb × 9
Set 3: 325 lb × 9

Leg Press
Set 1: 495 lb × 10
Set 2: 495 lb × 10
Set 3: 495 lb × 10

Seated Leg Curl
Set 1: 130 lb × 12
Set 2: 130 lb × 11
Set 3: 130 lb × 10

Calf Raise Unilateral (Leg Press Machine)
Set 1: 360 lb × 15
Set 2: 360 lb × 15
Set 3: 360 lb × 15

https://strong.app.link/GZLJeLoWvy

Against my expectations I got all squat reps! It was really damn hard though, last rep last set was the hardest I've ever grinded on a rep. See video. Pretty happy with it since last week I failed on the second set.

Last workset

sweet grind on the 6th...you nearly stopped moving completely

I did both BBB and Simple Strength templates when running 5/3/1. I saw more progress on BBB, but I also did that first, so there are some other factors influencing that progress.

BBB is brutal though, you'll get a nice rush after finishing the workout. Especially if you ramp up your BBB percentages to 70%

Edit: I actually ran the BBB challenge, thinking it was regular BBB - https://www.t-nation.com/workouts/bo...onth-challenge

Thanks.. Felt like my head was about to pop off. I also farted

If you'd do it again would you run regular BBB or the challenge?

I'm now leaning towards regular BBB.

Probably regular BBB. If I was planning on going on a serious bulk I might try the challenge again. Things got real hard once I got up to 70% though.

I liked 531 BBB, only downside was I was exhausted all the time.

Anyone who lifts weights and tells you they've never farted midset or right after has to put away the pink 2.5lb dumbbells and put some weight on a bar.

Hell I've farted just doing cool down stretches.

I dunno about you people but I sweep out the old colon before I head to the gym. And I probably don't eat a lot of cabbage within 2 hours prior to training either.

Didn't say "shart"

I'm pretty sure I've never farted during a squat or deadlift, seriously. Maybe that's the holy grail of gainz that's been missing from my program all this time.

I suppose proximity to after a meal plays a role as well as what that meal was.

I certainly don't do it every time, in fact I can't remember the last time date wise. It was quite awhile ago. But it wasn't the only time that's for sure.

Riveting convo guys

So I've made up my mind. BBB it is, the regular one. Gonna do the one where the main lifts are alternated, so all main lifts are done twice a week. Benching on press day, squatting on deadlift day, etc. Also going to the BBB assistance in pyramid form. I will start lighter on the assistance though as Wendler recommends and see how it goes from there. Depending on time and fatigue I might drop the extra assistance but I will keep them light anyway.

Monday
OHP 5/3/1
Bench 5x10 (50,60,70,60,50)
Chins 5x10
Facepulls 3x12
Bicep/Tricep superset

Tuesday
Deadlift 5/3/1
Squat 5x10 (50,60,70,60,50)
Abs 5 sets
Leg curl 3x10

Thursday
Bench 5/3/1
OHP 5x10 (50,60,70,60,50)
T-bar row 5x10
Pullups 3x10
Bicep/Tricep

Friday
Squat 5/3/1
Deadlift 5x10 (50,60,70,60,50)
Leg press 3x10
Abs

Starting training maxes. Pretty conservative.
OHP: 120
Bench: 200
Squat: 285
Deadlift: 300

Recap last 3 months on my current program:

Squat: 3x5x260 --> 3x6x285
Deadlift: 3x5x285 --> 3x5x315 and 1x20x255
Bench: 3x5x180 --> 2x5x200 and 3x6x195
OHP: 3x5x115 --> 3x6x125

Imo not bad

Progress is progress. How's the weight gain going?

Still probably a bit slower than ideal. This week consistently weighing in the mid-to upper 88kg range for around a 2kg gain in 3 months.

5/3/1 Bench c1 TM 200
Thursday, 24 November 2016 at 21:14

Bench Press 5/3/1
Set 1: 135 lb × 5
Set 2: 150 lb × 5
Set 3: 170 lb × 13

Overhead Press
Set 1: 45 lb × 10
Set 2: 60 lb × 10
Set 3: 75 lb × 10
Set 4: 60 lb × 10
Set 5: 45 lb × 10

T Bar Row
Set 1: 80 lb × 10
Set 2: 80 lb × 10
Set 3: 80 lb × 10
Set 4: 80 lb × 10
Set 5: 80 lb × 10

Pull Up
Set 1: 9 reps
Set 2: 7 reps
Set 3: 6 reps
Set 4: 5 reps
Set 5: 3 reps

Concentration Curl
Set 1: 45 lb × 12
Set 2: 45 lb × 12
Set 3: 45 lb × 12

Tricep Pushdown
Set 1: 44 lb × 15
Set 2: 44 lb × 15
Set 3: 44 lb × 15

https://strong.app.link/WKD3yeJezy

Initially was gonna finish this week on my old program but thought screw it might as well change right away.

Amrap on bench got 13 which seems about right.
OHP bbb wasn't very hard at all so I'm probably just gonna start all bbb assistance at 50,60,70,60,50.
After 5 sets of rows pullups really suffered so no way for 3x10. Decided to just set a 30 rep target instead.

Tuesday and Friday looks brutal.

EV would run this for half a week and then feign injury.

Lol. Well since I move puny weights anyway I'm guessing I'll be ok.

5/3/1 Squat C1 TM285
Friday, 25 November 2016 at 21:39

Squat 5/3/1
Set 1: 185 lb × 5
Set 2: 215 lb × 5
Set 3: 240 lb × 14

Deadlift
Set 1: 155 lb × 10
Set 2: 185 lb × 10
Set 3: 215 lb × 10
Set 4: 185 lb × 10
Set 5: 155 lb × 10

Leg Press
Set 1: 450 lb × 10
Set 2: 450 lb × 10
Set 3: 450 lb × 10

Ab Roller
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

https://strong.app.link/w40vZoyTAy

Going to switch to hbbs for a while. Never really squatted high bar and want to see how that goes and if I can get some more quad emphasis.

I think on video they basically look fine. After I saw vid though I noticed I wasn't going as deep as I thought so I tried going deeper with 135 afterwards. I have the mobility which is good and I noticed a hyooge bounce out of the hole so I'm probably just going to atg on highbar. They felt better on my groin/hips than lowbar as well.





BBB assistance doesn't feel hard. Maybe I should base the % on actual 1rm instead of training max? It gets a nice sweat going but that's about it

Keep doing the program as written. 5/3/1 starts out pretty easy for a reason. For example you said that 13 AMRAP reps on bench seemed about right, but after a few cycles, you'll be happy to get 7 reps. BBB will get harder as well. Wendler repeatedly tells the reader to not progress too fast in his book.

Ok will do