Critique my week

What specific 5/3/1 template are you using?

What's your end goal?

I recommend getting the forever 5/3/1 book if you don't have it already

I'm doing the BBB 3 month program.
My end goal is to get the BF% down it's pretty high right now I'm around 25%, build lean muscle and strength.

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I've lost a lot of strength in my arms so I'm trying to build them back up right now.

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They will get their strength back. This is a marathon not a sprint. You’re probably on the road to some serious tendinitis if you keep exercising your arms that much.

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I've lost a lot of strength in my arms

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If you are trying to cut weight, strength gains can be hard to come by.

However, your arm strength will come along on its own from doing the barbell movements in 5/3/1.

First, if you are gonna do one of wendlers challenges, do it and only it. They are brutal enough on their own.

Second, BBB is a terrible chose if restricting calories.

With your goals in mind I would suggest the greyskull LCI program. Add 3 sets of weighted Chins on press and bench days, add 3 sets of straight bar or ez bar curls on squat and dead day. Do them right after the mainlifts. Also do the morning walks and the frequency method burpees like I explained in my greyskull post on this board. Search for it.

If you don't want to do that I would suggest The zombie apocalypse workout by Christian thibideau


More important to your goals, what are you doing for diet?

And as lsu777 said the BBB template and calorie cutting won't work in the long run, unless you're a genetic freak, perfect nutrition, ped's done correctly, and using recovery methods such as cryotherapy chambers, cold showers alternated with heat, etc

Read any article by Christian thibodeau on tnation.com

I would prolly raise those calories some but before you do, where did you start your calories at? Also what are you losing per week?

As far as arms, just concentrate on weighted Chins or Chins in general and weighted dips or weighted close grip push-ups.

I would seriously reconsider the BBB template. If you wanna do 5/3/1 do the kryptia template or the conditioning template. You will need to buy the 5/3/1 forever book or join jims forum for the kryptia program. Look on Black iron beast for the conditioning template.

Honestly though the two I suggested before would fit you perfect.

Yea not gonna tell you that you absolutely should switch programs but you absolutely will hit a wall in the next 3-4 weeks on your lifts with BBB with those amount of calories. I really think the LCI program plus added weighted Chins and dips would be perfect for you.

Further more 3-4 lbs of weight loss is a little much. I would Raise calories by 150 cals a week until you meet the guidelines laid out in the get shredded diet. (10 times bodyweight in calories, 55% fat, 35% protein, 10% carbs from green veggies)