Critique my 531 BBB please

[hakonek]

Guys i've been doing crossfit for a few months and i decided crossfit sux as a methodology. I still wanna prepare for some crossfit competitions, that's why i want to be stronger for crossfit, i have been following 531 alone and got great results. At the same time i want to gain lean mass (5"11 170 lb), so i started doing boring but big template. As conditioning i do some circuits that contains 2 exercises matches with the big lift and lasts for 8-15 minutes. I also do some olympic lifting sessions before Squat or Deadlift as a warmup. This is what i have been doing now;

Monday: 531 Military Press + 5x10 Bench Superset with 5x6 bw Chinups + 3x6 bw chinups (to make a total of 50 chins)
Tuesday: 531 Squat + 5x10 Deadlift + Circuit1
Wednesday: Rest
Thursday: 531 Bench + 5x10 Military Press Superset with 5x5 bw Pullups + Circuit2
Friday: 9x2 Power Cleans + 531 Deadlift + 5x10 Squat
Saturday: Rest
Sunday: Rest

Circuit1: For 15 minutes (Makes around 5 rounds)

8 Power Cleans
16 GHD Situps

Circuit2: 5 rounds total;

5 BW Dips
7 BW Pullups

My questions;

1- Do you think this schedule has enough volume to make me bigger ? Do you think i should add some more assistance exercises or this is just enough ?

2- Any opinions on conditioning ? I just can't do anything on friday because deadlift and 5x10 squats drains me totally. I tried to do my conditioning on Saturday but it makes me tired all the week, it effects my recovery. So i have 2 circuits a week and 5x10 supersets. Do you think these would be enough to at least maintain my conditioning and heart health ?

I also wish you hear your critiques about my schedule. If you see something wrong, please tell me so i can fix it, thanks.

[m0nkeh24]

what....? have you read the 5/3/1 books? or just winging it?


1. Diet is key in getting bigger, 5/3/1 will help with strength and size but diet... is key

2. Conditoning in his books stats Prowlers and Hill sprints, and some other options, not pullups and dips... those should be done on your 4 days of lifting.

[hakonek]

what....? have you read the 5/3/1 books? or just winging it?


1. Diet is key in getting bigger, 5/3/1 will help with strength and size but diet... is key

2. Conditoning in his books stats Prowlers and Hill sprints, and some other options, not pullups and dips... those should be done on your 4 days of lifting.

1-Yea i have read the book. I'm on a caloric surplus, aiming for a clean bulk, so i don't have a problem with nutrition i think but i wanted to know if my program has enough volume to give me an optimum sarcoplasmic hypertrophy.

2- On 531 and crossfit part, he also says you can do some circuits that matches your main lifts as conditioning. Also i don't have a place to do prowlers and hill sprints, so circuit training is a better option for me.

[kylembrand]

Guys i've been doing crossfit for a few months and i decided crossfit sux as a methodology. I still wanna prepare for some crossfit competitions, that's why i want to be stronger for crossfit, i have been following 531 alone and got great results. At the same time i want to gain lean mass (5"11 170 lb), so i started doing boring but big template. As conditioning i do some circuits that contains 2 exercises matches with the big lift and lasts for 8-15 minutes. I also do some olympic lifting sessions before Squat or Deadlift as a warmup. This is what i have been doing now;

Monday: 531 Military Press + 5x10 Bench Superset with 5x6 bw Chinups + 3x6 bw chinups (to make a total of 50 chins)
Tuesday: 531 Squat + 5x10 Deadlift + Circuit1
Wednesday: Rest
Thursday: 531 Bench + 5x10 Military Press Superset with 5x5 bw Pullups + Circuit2
Friday: 9x2 Power Cleans + 531 Deadlift + 5x10 Squat
Saturday: Rest
Sunday: Rest

Circuit1: For 15 minutes (Makes around 5 rounds)

8 Power Cleans
16 GHD Situps

Circuit2: 5 rounds total;

5 BW Dips
7 BW Pullups

My questions;

1- Do you think this schedule has enough volume to make me bigger ? Do you think i should add some more assistance exercises or this is just enough ?

2- Any opinions on conditioning ? I just can't do anything on friday because deadlift and 5x10 squats drains me totally. I tried to do my conditioning on Saturday but it makes me tired all the week, it effects my recovery. So i have 2 circuits a week and 5x10 supersets. Do you think these would be enough to at least maintain my conditioning and heart health ?

I also wish you hear your critiques about my schedule. If you see something wrong, please tell me so i can fix it, thanks.

If you are questioning your work out, just do exactly what he says in 5/3/1 2nd Edition. I wouldn't recommend mixing both, just do one or the other (One being BBB and the other being 5/3/1 and Crossfit), but that is just my opinon. What I don't understand is that if you think crossfit sucks, why are you still doing it as part of your workout? If you really don't like it, I would say just focus on your strength gain and do some powerlifting competions.