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Finally got around to reading 5/3/1 Forever
Posted on 6/14/20 at 5:11 pm
Posted on 6/14/20 at 5:11 pm
Jim doesn’t advocate for the 5/3/1 with the last working set AMRAP anymore it’s strictly 5’s PRO for BBB.
Damn...gonna have to change my programming. I’m also going to give the following assistance work after the BBB sets a whirl this week:
Squat Day
5x10 leg curl
5x10 DB seated shoulder press
5x10 lat pull down
10x EMOM Prowler
Bench Day
5x10 seated rows
5x10 tricep pushdown
5x10 GHR sit-up
Press/Deads
5x10 LTK
5x10 DB incline bench
5x10 bicep curls
10x EMOM Prowler
Any feedback?
Damn...gonna have to change my programming. I’m also going to give the following assistance work after the BBB sets a whirl this week:
Squat Day
5x10 leg curl
5x10 DB seated shoulder press
5x10 lat pull down
10x EMOM Prowler
Bench Day
5x10 seated rows
5x10 tricep pushdown
5x10 GHR sit-up
Press/Deads
5x10 LTK
5x10 DB incline bench
5x10 bicep curls
10x EMOM Prowler
Any feedback?
3
Posted on 6/14/20 at 6:26 pm to OleWarSkuleAlum
The prowler is gonna kick your arse, that's what I think lol.
He still advocates the PR sets for the challenges, he has posted about it on the forum, but in general he feels most of the time with BBB, it's too intense to recover from.
He still advocates the PR sets for the challenges, he has posted about it on the forum, but in general he feels most of the time with BBB, it's too intense to recover from.
Posted on 6/14/20 at 6:37 pm to lsu777
quote:
He still advocates the PR sets for the challenges, he has posted about it on the forum, but in general he feels most of the time with BBB, it's too intense to recover from.
between that and him varying the BBB set %sand advocating for 3/5/1 %’s week to week I don’t even feel as if it’s the same program. I’m at the end of my second cycle I’ll switch to the forever version next week and see how it rates.
This post was edited on 6/14/20 at 6:46 pm
Posted on 6/14/20 at 9:05 pm to OleWarSkuleAlum
Well many of his current opinions have come from working with tons of high school athletes. It's allowed him to fine tune the program.
Posted on 6/15/20 at 10:05 am to OleWarSkuleAlum
I don't have time for a program that requires 15+ sets.
Posted on 6/15/20 at 11:10 am to Jim Rockford
quote:
don't have time for a program that requires 15+ sets.
That’s just the assistance...I knock out the 6x 5/3/1 sets (3x warmup included in that), 5x BBB sets, and 15x assistance sets in 45-50 minutes. My conditioning and work capacity is such that I don’t need to take 3+ minute long pussy breaks. The amount of time it takes to swap weight is my rest period.
This post was edited on 6/15/20 at 11:11 am
Posted on 6/15/20 at 11:52 am to OleWarSkuleAlum
It all still works...5/3/1, 5s PRO, 3/5/1 whatever. I will say that the best, most successful program I've ever run is the 6 month BBB template in Beyond 5/3/1 (page 23 or thereabout), but I switched the assistance lifts for dat dere frequency.
Your accessories adhere to Jim's protocol, but make sure you aren't blindly picking things you want to do. Use those to bring up lagging body parts (if aesthetics are your thing) or help you get better on the Big 3.
Your accessories adhere to Jim's protocol, but make sure you aren't blindly picking things you want to do. Use those to bring up lagging body parts (if aesthetics are your thing) or help you get better on the Big 3.
Posted on 6/15/20 at 12:18 pm to Boring
quote:
6 month BBB template
I haven’t read Beyond 5/3/1... how does it differ from his 3 month challenge?
Posted on 6/15/20 at 12:59 pm to GeorgeTheGreek
quote:
how does it differ from his 3 month challenge?
From memory so I might not have all the percentages totally accurate, but this is the general framework:
Four 6 week cycles + 7th week deload week as usual
- first cycle: BBB 5x10 @ 50%
- second cycle: BBB 5x5 @ 75-85%
- third cycle: BBB 5x3 @ 90-95%
- fourth cycle: BBB 5x1 @ TM
So you have a 10s block, a 5s block, a 3s block, and then a singles block. Accessory work is whatever you need it to be, mine was set up like this:
MONDAY
Squat 5/3/1
Deadlift (or rack pull) BBB
Leg accessories
TUESDAY
Bench 5/3/1
OHP BBB
Chest accessories
THURSDAY
Deadlift 5/3/1
Squat (or leg press) BBB
Back accessories
FRIDAY
OHP 5/3/1
Bench BBB
Shoulder accessories
Add in arms if/when you want. I never felt beat up, never had to reset, ate like it was my job.
Posted on 6/15/20 at 2:48 pm to Boring
quote:
Four 6 week cycles + 7th week deload week as usual
- first cycle: BBB 5x10 @ 50%
- second cycle: BBB 5x5 @ 75-85%
- third cycle: BBB 5x3 @ 90-95%
- fourth cycle: BBB 5x1 @ TM
I think you piecemealed that together yourself. I’m looking at Beyond right now and there’s a specific template for 5x5, 5x3, and 5x1 but there isn’t a holistic 6 month program as you describe.
ETA: nvm I stand corrected. I see what you are talking about now. You’re talking about the 5x1 27 week template. The rep ranges and %’s you reference are the BBB sets and not work sets.
This post was edited on 6/15/20 at 2:53 pm
Posted on 6/15/20 at 4:23 pm to OleWarSkuleAlum
That'd be the one. I actually managed to nail the page number through sheer autism.
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