- 06-02-2013, 10:47 PM
So i will be starting the Wendlers 5/3/1 program tomorrow (monday) and i want to get something straight, im doing the BBB (Boring but big) template and i was wondering if this is correct, monday i do overhead press 5 reps / 3 reps / 1+ reps then i do overhead press 5x10 then i do lat work, would that mean anything that works lats and back? Please and thank you, i just want to make sure that i am doing this correctly.
- 06-02-2013, 11:09 PM
That's it in a very very small nutshell.
If you're starting, then you'll be doing x5, x5, x5+ then x3 x3 x3+ then x5 x3 x1+
Do you have your 1RM for each lift? Every single set is based off of a submaximal percentage of your 1RM subtracted by 10%.
- 06-03-2013, 12:50 AM
I know my one rep max for every lift, i just want to make sure what im doing, so tomorrow will be my first day first cycle first week, so i do 5x5x5+ on overhead press then do 3x3x3+ then 5x3x1+?
06-03-2013, 01:10 AM
First week is 65% x5, 75% x 5 and 85% x 5; second week is 70%x 3, 80%x 3 and 90%x 3 etc. Ideally you should read up on the program first as what you listed is not proper programming for 5/3/1 nor the BBB. BBB is 5x3 then 15x5 then assistance work.
06-03-2013, 01:21 AM
Jigzzz can you give me the whole runthrough? on what to do? Monday is overhead press.. So tell me what to do its also lat work, please? give me sets and workouts to do?
06-03-2013, 01:22 AM
06-03-2013, 01:24 AM
06-03-2013, 01:29 AM
06-03-2013, 01:36 AM
06-03-2013, 01:37 AM
Dude I'm telling you type iblackironbeastcalulator into google. Select the bodybuilder template, type in your maxes, and print it off. It's easy and tells you exactly what to do. When I do it I usually do the last set as many times as I can.
06-03-2013, 01:40 AM
06-03-2013, 01:45 AM
Dude, you can find all the info you're asking on google. In like 2 minutes. Read. And I wonder why people who lift get labeled as meatheads...
06-03-2013, 01:50 AM
06-03-2013, 01:52 AM
This is what I used when I started 5/3/1: http://www.strstd.com/
Eventually I bought the book, the principles are extremely similar but the book adds some info you won't get from that website.
06-03-2013, 01:56 AM
06-03-2013, 01:59 AM
Fck it. I'm a nice guy:
Assistance Work #1: Boring But Big
This is probably the most popular assistance work to accompany this program, and it's really very simple. After you perform the sets and reps of the program, you simply follow it up with the same exercise for 5 sets of 10 reps. For example:
Military Press - 3 sets of 5 reps (or whatever week you're on) Military Press - 5 sets of 10 reps
Chin-ups - 5 sets of 10 reps
Deadlift - 3 sets of 5 reps (or whatever week you're on) Deadlift - 5 sets of 10 reps
Hanging Leg Raise - 5 sets of 15 reps
Bench Press - 3 sets of 5 reps (or whatever week you're on) Bench Press - 5 sets of 10 reps
Dumbbell Row - 5 sets of 10 reps
Squat - 3 sets of 5 reps (or whatever week you're on) Squat - 5 sets of 10 reps
Leg Curl - 5 sets of 10 reps
Establish your 1rm for all big lifts, use 90% of the 1rm for your calculations not the actual 1rm. Then progressively increase weight after every 4 week cycle. Wk 1 is 3 sets of 5. Wk 2 is 3 sets of 3. Wk 3 is 5,3,1. Wk 4 is a deload week (light load). Warmup properly before moving on to working sets (1x5@40%, 1x5@50%, 1x3@60%). The 5x10 sets are always 5x10. Choose whatever weight for those sets and you can always pyramid down for those sets as well
It's not as confusing as it looks. When you get a chance but the book. I recommend a good joint formula cuz BBB can hurt
06-03-2013, 02:09 AM
06-03-2013, 10:13 AM
06-03-2013, 10:33 AM
06-03-2013, 11:34 AM
06-03-2013, 11:35 AM
in the OPs defense, he's only 15...
...still doesn't listen
...but that's why he hasn't ordered the book at east
06-03-2013, 01:12 PM
06-03-2013, 02:44 PM
06-03-2013, 06:28 PM
06-04-2013, 01:31 PM
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