5/3/1 BBB workout - comments or suggestions?

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Crow
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5/3/1 BBB workout - comments or suggestions?

Post by Crow » Sat Aug 03, 2013 1:54 am

I´m following the 5/3/1 BBB variant Jim Wendler suggested on his homepage for a few weeks now. In Detail I`m doing the following workouts alternating 3x/week on Mon., Wed. and Fri.:

1.: Press 5/3/1, Bench Press 5x10, Chin-up* 5x10, Dips* 5x10
2.: Deadlift 5/3/1, Squats 5x10, Pull-down* 5x10, Abs 5x10 (for instance Crunches on Swissball, Lying leg-hip raise, Planks)
3.: Bench Press 5/3/1, Press 5x10, Bent-over Row 5x10, Face Pulls 5x10
4.: Squat 5/3/1, Deadlift 5x10, DB Row 5x10, Abs 5x10 (see above)

*) with machines (Lat-Pulldown and Lever-Machine)

At the moment I´m feeling fine doing it... nevertheless... I appreciate your comments or suggestions in case I overlooked something. (In case you don`t remember my first thread... I`m 42 years old, 183cm/6ft., 78kg/172lb.. I want to stay healthy and I want to be stronger.)

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Re: 5/3/1 BBB workout - comments or suggestions?

Post by robertscott » Sat Aug 03, 2013 6:11 am

looks pretty cut n dry to me

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Re: 5/3/1 BBB workout - comments or suggestions?

Post by ephs » Sat Aug 03, 2013 3:19 pm

very good routine to get stronger, but these 5x10 sets are kicking ass. try to follow this routine as long as you are motivated to do it!
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Re: 5/3/1 BBB workout - comments or suggestions?

Post by ephs » Sat Aug 03, 2013 3:21 pm

but deadlifting 5x10 looks also a bit sick to me. you have to see how your lower back responds to that intensive training.
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Re: 5/3/1 BBB workout - comments or suggestions?

Post by Jungledoc » Sun Aug 04, 2013 2:27 pm

Classic Wendler. I wouldn't criticize it. I assume that when you DL 5x10 you're using pretty low weight.
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Re: 5/3/1 BBB workout - comments or suggestions?

Post by xshawnxearthx » Sun Aug 04, 2013 4:08 pm

Any of the 5x10 of the big lifts are done at different percents. I think it starts at 55% and moves up with the different weeks. I liked it, but boy does it where you out after awhile. I've done a few different variations of 5/3/1 and I like it second best to the rest pause template.

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Re: 5/3/1 BBB workout - comments or suggestions?

Post by Jungledoc » Sun Aug 04, 2013 9:44 pm

I don't recall Wendler using percentages in the book, but I know he revises. I thought he suggested 50% as a possible starting point, but said just to increase when and if the 5x10 feels too easy.
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Re: 5/3/1 BBB workout - comments or suggestions?

Post by Proper Knob » Mon Aug 05, 2013 3:46 am

That's one option, he listed a few more variations on his blog earlier this year.

http://www.jimwendler.com/2013/05/boring-but-big/" onclick="window.open(this.href);return false;
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Re: 5/3/1 BBB workout - comments or suggestions?

Post by Crow » Mon Aug 05, 2013 11:35 am

Thanks for all your replies!

Yes, the 5x10 deadlifts are hard (other things in that workout too ;) ), but it is possible right now. I would change that when recovery becomes a problem. At the moment I`m using 50% of my Training Maximum (TM; which is 90% of my calculated 1RM) for the 5x10 exercises that are trained in the 5/3/1-Pattern. (Proper Knob linked the article, where I took it from.)

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Re: 5/3/1 BBB workout - comments or suggestions?

Post by Crow » Fri Mar 07, 2014 12:55 pm

I thought it`s time to give some feedback...

I used the programme til end of 2013 and reached the following weights in my last 5/3/1-Week:

Squats 4x98kg
Press 4x45kg
Deadlifts 4x102,5kg
Bench Press 4x64kg

In January I had an injury in my anterior deltoid (from Volleyball) and after recovering I made a setback and trained the compound lifts again in a 3x5-Scheme... Some more sessions and I will return to 5/3/1...

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Re: 5/3/1 BBB workout - comments or suggestions?

Post by Crow » Wed Sep 03, 2014 11:14 am

Not good enough for the "personal best"-thread, but after finishing the last cycle I had:

Exercise, Reps x Weight (kg), calc. 1RM in kg and lbs
Press 2x52,5; 53; 118
Deadlift 3x117,5; 122; 271
Bench Press 4x72,5; 77; 171
Squats 3x110; 115; 254

Just wanted to share that I`m still working at getting better... I`ve been doing the mentioned BBB-Variant, but I also changed the assistance exercises for a few cycles...

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