T Nation

5/3/1 BBB Dips instead of Bench 5x10


#1

Hey everyone. A friend of mine has turned me on to 5/3/1 Boring But Big. Would this be ok?

Monday
OHP 5/3/1
Dips 5X10 Superset with
Chinups/Pullups 5x10
Curls 3x10
Reverse Flyes 3x10

Tuesday
DL 5/3/1
Squat 5x10
Leg Curl 3x10
Abs

Thursday
Bench Press 5/3/1
OHP 5x10 Superset with
Chinups/Pullups 5x10
Tricep Ext 3x10
Face Pulls 3x10

Friday
Squat 5/3/1
DL 5x10
Leg Curls 3x10
Abs

So, the main thing I’m wondering about is, is it ok to sub the Dips in for bench on the 5x10 assistance work? I really like dips and don’t really want to give them up.

And other than that, does this look ok? Push/Pull ratio Ok? Thanks.


#2

Nothing wrong with dips as accessory, but your # of reps needs to be a lot higher than 10s unless you’re fairly early in your training, unless you do them weighted. I wouldn’t call it boring but big, though…


#3

Ya I’m pretty early in training. But I would do weighted dips as needed.

I’m about 175 lbs 5’10".

1RM at this point are

DL 315
Bench 210
Squat 260

I’ve been thinking about it more and maybe doing the bench press 5x10 instead of dips, for now at least, would be better for me. Maybe do the bench for 3 cycles and then switch to dips/weighted dips.


#4

The reason why I don’t usually recommend this is that BBB allows you to control volume through the %. The dips do not lend themselves to that.

Do them after the main work and the supplemental work.


#5

Awesome, thanks Jim. I saw your post last night and had OHP day Monday. I was initially afraid to do it as you said because I was afraid of the Push:pull ratio, but I just threw a set of pullups between each pushing set including the warmup of OHP. Ended up with like 90 pullups or something. Haven’t done that many pullups in a long time. I was afraid that many pullups would affect my DL the next day but i don’t think it did…My whole back/posterior chain feels destroyed today though.