World Eater
06-22-12, 4:09 pm
I'm somewhat confused here as Jim talks about doing a different exercise for your BBB exercise than your 5/3/1 here (http://www.t-nation.com/free_online_article/most_recent/the_boring_but_big_3month_challenge) (ie. squat 5/3/1 then DL 5x10), but elsewhere (like the Strenght Standards), they're the same ones (squat 5/3/1 then squat 5x10). Now as Jim's T-Nation article is called the "challenge" I suppose it might be because of that?
What I wanted to ask about though, was assistance work. The STRSTD template looks like this:
Day 1
Overhead Press - 5/3/1
Overhead Press - 5 x 10 at 50%
Chin-ups - 5 sets of 10 reps
Day 2
Deadlift - 5/3/1
Deadlift - 5 x 10 at 50%
Hanging Leg Raise - 5 sets of 15 reps
Day 3
Bench Press - 5/3/1
Bench Press - 5 x 10 at 50%
Dumbbell Row - 5 sets of 10 reps
Day 4
Squat - 5/3/1
Squat - 5 x 10 at 50%
Leg Curl - 5 sets of 10 reps
I've been using that for the past 4 weeks but tomorrow is my last day and for my next cycle, I'd like to add some more exercises as I feel I could do with a little extra.
What do you guys think, any suggestions? I was thinking something like this:
Day 1
Overhead Press - 5/3/1
Overhead Press - 5 x 10 at 50%
Chin-ups - 5 sets of 10 reps
BB curls - 3 sets of 10 reps
Day 2
Deadlift - 5/3/1
Deadlift - 5 x 10 at 50%
Hanging Leg Raise - 5 sets of 15 reps
Crunches - 3 sets of 10 reps
Day 3
Bench Press - 5/3/1
Bench Press - 5 x 10 at 50%
Kroc Rows (2 warmup, 1 full set)
Day 4
Squat - 5/3/1
Squat - 5 x 10 at 50%
Leg Curl - 5 sets of 10 reps
Day 1 and 2 look pretty good to me like this but I was wondering what to add on day 3 and 4. There's no direct tricep work or extra shoulder work (would like to incorporate rear delt flyes), perhaps some leg pressing or extensions as well. Tricep work sounds like it could be combined well with day 3 as I'm hitting chest as well, but it might not work combined with kroc or db rows.
I'm still new to 5/3/1 and at times I feel like I'm overthinking it so if I am a slap back to reality would do the trick too, haha...
As for the everlasting "what are your goals/stats/diet" etc questions - obviously I'm looking to get bigger while not forgetting about the strenght aspect as I'm gonna need that a lot in my life. Stats... Close to 6'5, 196lbs and gaining fairly well now that I'm digesting approx 3.5k kcal and 180-200g protein a day.
Cheers brothers.
What I wanted to ask about though, was assistance work. The STRSTD template looks like this:
Day 1
Overhead Press - 5/3/1
Overhead Press - 5 x 10 at 50%
Chin-ups - 5 sets of 10 reps
Day 2
Deadlift - 5/3/1
Deadlift - 5 x 10 at 50%
Hanging Leg Raise - 5 sets of 15 reps
Day 3
Bench Press - 5/3/1
Bench Press - 5 x 10 at 50%
Dumbbell Row - 5 sets of 10 reps
Day 4
Squat - 5/3/1
Squat - 5 x 10 at 50%
Leg Curl - 5 sets of 10 reps
I've been using that for the past 4 weeks but tomorrow is my last day and for my next cycle, I'd like to add some more exercises as I feel I could do with a little extra.
What do you guys think, any suggestions? I was thinking something like this:
Day 1
Overhead Press - 5/3/1
Overhead Press - 5 x 10 at 50%
Chin-ups - 5 sets of 10 reps
BB curls - 3 sets of 10 reps
Day 2
Deadlift - 5/3/1
Deadlift - 5 x 10 at 50%
Hanging Leg Raise - 5 sets of 15 reps
Crunches - 3 sets of 10 reps
Day 3
Bench Press - 5/3/1
Bench Press - 5 x 10 at 50%
Kroc Rows (2 warmup, 1 full set)
Day 4
Squat - 5/3/1
Squat - 5 x 10 at 50%
Leg Curl - 5 sets of 10 reps
Day 1 and 2 look pretty good to me like this but I was wondering what to add on day 3 and 4. There's no direct tricep work or extra shoulder work (would like to incorporate rear delt flyes), perhaps some leg pressing or extensions as well. Tricep work sounds like it could be combined well with day 3 as I'm hitting chest as well, but it might not work combined with kroc or db rows.
I'm still new to 5/3/1 and at times I feel like I'm overthinking it so if I am a slap back to reality would do the trick too, haha...
As for the everlasting "what are your goals/stats/diet" etc questions - obviously I'm looking to get bigger while not forgetting about the strenght aspect as I'm gonna need that a lot in my life. Stats... Close to 6'5, 196lbs and gaining fairly well now that I'm digesting approx 3.5k kcal and 180-200g protein a day.
Cheers brothers.