http://www.t-nation.com/free_online_...onth_challenge
So at the beginning of the program I decided to make a spread sheet to track for this program on a monthly basis.
* Everything is laid out for each of the big lifts and the recommended assistance lifts.
* I didn't bother to track progress on secondary assistance lifts as they are not the main focus of the program.
* Each month is on its own worksheet and you can print out each 4 week cycle on one piece of paper.
* Any issues let me know
Download the spreadsheet via the box:
https://www.box.com/s/8cf78ccbdbdfff1770c0
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05-06-2012, 06:16 AM #1
5/3/1/ Boring But Big 3 Month Challenge - Spreadsheet
Youtube.com/PalacBoxing
I'll answer your boxing and combat questions. Just PM me
"Patience, persistence, determination, and an unstoppable drive to be better than yesterday."
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05-06-2012, 06:33 AM #2
One think I want to clarify about the 3 month challenge:
When doing 50%, 60%, and 70% of training max, are these percentages based on the training max of the 1st cycle only? or the corresponding cycles?
For example:
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Based on 1st cycle of 3 month challenge only:
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Cycle 1: Bench training max = 100 lbs
assistance bench (50%) = 5x10 @50 lbs (50% of cycle 1's training max)
Cycle 2: Bench training max = 105 lbs
assistance bench (60%) = 5x10 @60 lbs (60% of cycle 1's training max)
Cycle 3: Bench training max = 110 lbs
assistance bench (70%) = 5x10 @70 lbs (70% of cycle 1's training max)
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Based on corresponding cycles:
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Cycle 1: Bench training max = 100 lbs
assistance bench (50%) = 5x10 @50 lbs (50% of cycle 1's training max)
Cycle 2: Bench training max = 105 lbs
assistance bench (60%) = 5x10 @63 lbs (60% of cycle 2's training max)
Cycle 3: Bench training max = 110 lbs
assistance bench (70%) = 5x10 @77 lbs (70% of cycle 3's training max)"I lift things up and put them down"
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05-06-2012, 06:38 AM #3
So, in other words:
On cycle 1, we do 50% of training max.
On cycle 2, we do 60% of cycle 1's training max.
On cycle 3, we do 70% of cycle 1's training max?
or is it like this:
On cycle 1, we do 50% of training max.
On cycle 2, we do 60% of cycle 2's training max.
On cycle 3, we do 70% of cycle 3's training max.
Also, what do we do after the 3 month challenge? do we start again at 50%?"I lift things up and put them down"
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05-06-2012, 08:17 AM #4
50% cycle 1
60% cycle 2 TM
70% cycle 3 TM
Each cycle your BBB increases by like 10 pounds already, so 60% of cycle 1 would still be like doing 50% for cycle 2.
After 3 months do whatever you want.
Change the assistance, start all over, keep it at 70%, or if you are really ambitious increase it to 75%.
That could be a touch crazy though.
I have just been running my BBB at 65% since I started before seeing the 3 month challenge, so it just sort of comes down to your work capacity.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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05-06-2012, 08:45 AM #5
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05-06-2012, 09:21 AM #6
That makes no sense.
BBB is tied to your current cycle's training max, not your previous cycle.
You COULD use the previous month's cycle, but the weight increase won't be as large.
But everything I have read about BBB online or the book you base the % off your current cycle's TM.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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05-06-2012, 01:20 PM #7
According to Jim Wendler in the T-Nation Live Spill you increase the percentage to your current training max.
Jim Wendler:
Jmatta - yes, the 5x10 increases as part of your TM.
•The first month of the program, perform the sets with 50% of your training max.
•The second month of the program, perform the sets with 60% of your training max.
•The third month of the program, perform the sets with 70% of your training max.Youtube.com/PalacBoxing
I'll answer your boxing and combat questions. Just PM me
"Patience, persistence, determination, and an unstoppable drive to be better than yesterday."
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05-06-2012, 01:22 PM #8
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05-06-2012, 05:05 PM #9
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05-06-2012, 05:31 PM #10
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05-06-2012, 05:59 PM #11
In Jim Wendler's Words "The problem with many hypertrophy-based programs is that they leave out the strength component. You might get bigger as a result of the program, but if you don't get any stronger you're still a chump in my book.
That's right, I don't care how big you are, if you aren't strong you're a sham. Having big muscles and no strength is the training equivalent of wearing a strap-on. All show and no go. End of story.
In a perfect world, 99% of the music being made wouldn't make you question humanity and 100% of the training programs would get you big and strong. That ain't the case, though.
Fortunately, there is a solution, and it's not performing multiple sets of whatever cable Kegel exercise is being pushed as "The Answer." Just a little hard, smart, basic work.
It's boring, I agree. Do you want to be entertained or get big and strong?"Youtube.com/PalacBoxing
I'll answer your boxing and combat questions. Just PM me
"Patience, persistence, determination, and an unstoppable drive to be better than yesterday."
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05-06-2012, 06:07 PM #12
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05-07-2012, 11:45 AM #13
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05-07-2012, 07:13 PM #14
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08-20-2012, 08:03 AM #15
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03-05-2013, 08:33 AM #16
EDIT - Answered my own question
Does anyone have any logs from the 3 months? Also, on the two upper body days, what assistance did you guys do after 5x10 BP/OHP? I'm guessing it's not even going to matter at that point given the volume of A1 and I can alternate something like BB curls/skulls.
ThanksLast edited by mljs54; 03-05-2013 at 09:03 AM.
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03-05-2013, 09:26 AM #17
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03-20-2013, 07:16 PM #18
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