5/3/1 BBB Layout

[ncei]

Starting JW's 5/3/1 BBB and wanted to post my layout to get an opinions or suggestions. One thing I wanted to know was how important it was to super set the pull and push motions for the 5x10's. Also I did pull ups instead of chins because I thought it was more specific to the lats and wouldn't be as deteriorating on the biceps which would leave room to do curls at the end and not feel over done.

OHP: 5/3/1 (Joker and FSL if doable)
Incline Bench: 5x10 (55% first two weeks, 60%, next two weeks, 65% next weeks)
Pull ups: 5x10
Dumbbell Row: 2x8-10 (65%)
Dumbell shoulder press: 2x8-10 (65%)
Face pulls: 3x8-10
Dips: 2x8-10 (If doable)
Incline Curls: 2x8-10 (If doable)

Deadlift: 5/3/1: (Joker and FSL if doable)
Squat: 5x10 (55% first two weeks, 60%, next two weeks, 65% next weeks)
Leg Extensions: 3x8-10 (If doable)
Leg Raises: 3xAMRAP
Cable Crunch: 3xAMRAP

Bench: 5/3/1 (Joker and FSL if doable)
OHP: 5x10 (55% first two weeks, 60%, next two weeks, 65% next weeks)
Pull ups: 5x10
Dumbbell Row: 2x8-10 (65%)
Incline Dumbell bench press: 2x8-10 (65%)
Face pulls: 3x8-10
Dips: 2x8-10 (If doable)
Incline Curls: 2x8-10 (If doable)

Squat: 5/3/1: (Joker and FSL if doable)
Leg Press: 5x10 (55% first two weeks, 60%, next two weeks, 65% next weeks)
Leg Curls: 3x8-10 (If doable)
Leg Raises: 3xAMRAP
Cable Crunch: 3xAMRAP

[Cleveland33]

way too much for doing BBB

[ncei]

way too much for doing BBB

If i can do it though without over exerting myself why not? My main lifts aren't crazy large so the BBB work doesn't really tire me out too much but I like doing it because it gives a chance to work on explosiveness and form. Plus I have seen other template with more volume.

[Cleveland33]

If i can do it though without over exerting myself why not? My main lifts aren't crazy large so the BBB work doesn't really tire me out too much but I like doing it because it gives a chance to work on explosiveness and form. Plus I have seen other template with more volume.

the numbers don't matter if you did the percentages accurately. Plus you're talking about doing FSLs and possibly jokers too.

[ncei]

the numbers don't matter if you did the percentages accurately. Plus you're talking about doing FSLs and possibly jokers too.

jokers and fsl's aren't absolute though, only if feeling up to it and more for getting some more work in at the beginning of the programs.

Was honestly just looking for a different way to progress weight because i have been doing high volume linear progression for ever and just wanted to switch it up.

[Cleveland33]

jokers and fsl's aren't absolute though, only if feeling up to it and more for getting some more work in at the beginning of the programs.

Was honestly just looking for a different way to progress weight because i have been doing high volume linear progression for ever and just wanted to switch it up.

I get it, but you're gonna burn yourself out with that volume. I know you think you can handle it, but if you are following the progression as written, it will burn you up

[ncei]

I get it, but you're gonna burn yourself out with that volume. I know you think you can handle it, but if you are following the progression as written, it will burn you up

The one thing I did want to know was how important it was to super set the BBB movement with a pull supersize. Wasn't sure if it was a staple for the routine or just recommended.

[Cleveland33]

The one thing I did want to know was how important it was to super set the BBB movement with a pull supersize. Wasn't sure if it was a staple for the routine or just recommended.

I think you should read about BBB more

[reignman76]

[QUOTE=Cleveland33;1582053511]I think you should read about BBB more[/QUOTE

Careful how you google BBB to read more about it

[Millz12323]

There's a lot wrong with it. I'm going to give my thoughts a little later with some suggestions. Also buy the forever book and read it.

[Millz12323]

Starting JW's 5/3/1 BBB and wanted to post my layout to get an opinions or suggestions. One thing I wanted to know was how important it was to super set the pull and push motions for the 5x10's. Also I did pull ups instead of chins because I thought it was more specific to the lats and wouldn't be as deteriorating on the biceps which would leave room to do curls at the end and not feel over done.

OHP: 5/3/1 (Joker and FSL if doable)
Incline Bench: 5x10 (55% first two weeks, 60%, next two weeks, 65% next weeks)
Pull ups: 5x10
Dumbbell Row: 2x8-10 (65%)
Dumbell shoulder press: 2x8-10 (65%)
Face pulls: 3x8-10
Dips: 2x8-10 (If doable)
Incline Curls: 2x8-10 (If doable)

Deadlift: 5/3/1: (Joker and FSL if doable)
Squat: 5x10 (55% first two weeks, 60%, next two weeks, 65% next weeks)
Leg Extensions: 3x8-10 (If doable)
Leg Raises: 3xAMRAP
Cable Crunch: 3xAMRAP

Bench: 5/3/1 (Joker and FSL if doable)
OHP: 5x10 (55% first two weeks, 60%, next two weeks, 65% next weeks)
Pull ups: 5x10
Dumbbell Row: 2x8-10 (65%)
Incline Dumbell bench press: 2x8-10 (65%)
Face pulls: 3x8-10
Dips: 2x8-10 (If doable)
Incline Curls: 2x8-10 (If doable)

Squat: 5/3/1: (Joker and FSL if doable)
Leg Press: 5x10 (55% first two weeks, 60%, next two weeks, 65% next weeks)
Leg Curls: 3x8-10 (If doable)
Leg Raises: 3xAMRAP
Cable Crunch: 3xAMRAP

Okay so just a few quotes from the book:

"First, BBB is not a good template for very new beginners or advanced lifters".
Make sure you don't fall into this category. If you can't bench at least almost your bodyweight for reps and you can't squat or deadlift almost 1.5x bodyweight for a single then maybe rethink this decision.

"I recommend that BBB supplemental work is only to be done with the SAME lift as the main work. I do not recommend squatting and then performing deadlift supplemental work"

Assistance work, BBB
Push : 25-50 total reps
Pull : 25-50 total reps
Single leg/core : 0-50 total reps

"You are free to superset the pulling work with the pressing movements (bench press and the press). This is a great way to shorten the workout as this has no negative affect on your pressing strength. And if it does, you are very out-of-shape and very weak. So even more of a reason to do it. There is really no excuse that will save you. The one thing that must be accounted for is the single leg/core work in this template. I do not recommend any lower back work (back raises, for example) and very little single leg work done. The only thing I recommend from this category during BBB is abdominal work. I highly recommend you use less stressful assistance work during BBB. For example, you would use pushdowns and extensions instead of weighted dips. BBB is incredibly stressful and this is not the time to be burning the candle at both ends"


Okay... now take a look at the attached template for how BBB 4 days / week should be run.

DAY 1
Squat : 531 (pr sets, and jokers if you want)
Squat: 5x10 @ 50-70% TM
ASSISTANCE: push/pull/core (pick like 1 ish exercise for each.

Day 2
Bench 531 (pr sets and jokers if you want)
Bench 5x10 @ 50-70% TM
Assistance (push/pull/single leg or core) I would superset the 5x10 bench with a horizontal pull. I personally like pendlays and facepulls, but pick whichever one you like.

Day 3
Deadlift 531 (pr sets and jokers if you want)
Deadlift 5x10 @ 50-70% TM (do these strapless, you'll thank me later)
Assistance (push/pull/core)

Day 4
OHP 531 (pr sets and jokers if you want)
OHP 5x10 @ 50-70% TM
Assistance (push/pull/single leg or core) I would superset the the OHP with a vertical pull like pulls/chins.

I think on the days you do OHP and Bench, I would use 2 assistance pulling movements and 1 assistance pushing movement.

Your TM should be a weight you can do 5 STRONG reps with, where bar speed stays pretty consistent throughout. All of the main work and supplemental work is based off this TM.

You'll be surprised how much the 5x10 sets will wear you down. If they're too easy then do a more difficult variation like pausing.

DONT DO PR SETS AND JOKER SETS on 5's week, only on 3 and 1 week.

Never let your TM get to a point that you can't hit 3-5 reps with it, and never get less than 5 reps on your +1 week if you're doing AMRAP/PR sets. If you did, then you screwed up and need to reset your TM.

Never attempt joker sets where you're not sure you can lift the weight. If you're going to do the PR and Joker sets, then you should probably run it as 3/5/1 instead of 5/3/1.

Don't run this program in a deficit.

You may fall in love with PR/AMRAP sets. I'm not currently using them but I'm itching to get back to it in my anchor template like 6 weeks from now

Edit: I made some additional suggestions