Okay, first things first. Almost 3 months had passed since I tried a BBB variation and I must say I’m very impressed with what Jim had stated in his book. Thanks Jim for giving me a decent program template that not only gave me opportunities in crushing my PRs but also loving the weightlifting game more! My program variation that I followed is in this link below:
Last week, I modified my workout again(I added some few assistance work compared to my previous workout, which has only 1) and man, I’m beat on every workout and I got sore but still I haven’t failed my prescribed reps. I am just wondering my new modified workout, which is based on Jim’s BBB template, is giving me an impression that I’m overtrained. Here’s my workout below:
***Note that this is Week 1
*PRESS DAY, Monday
Barbell Press: 65%x5, 75%x5, 85%x5
–superset with 5 Pull Ups then rest 2 mins
Dumbbell Bench Press: 5x10
–superset with 10 very light Dumbbell Rows then rest 1 min
Dumbbell One Arm Rows: 5x10
–superset with 10 very light Dumbbell Bench Press then rest 1 min
Dumbbell Side Laterals: 3x12
–superset with Dumbbell Rear Delt Flyes: 3x12
Barbell Curls: 3x10
–superset with Barbell Skull Crushers 3x10
*DEADLIFT DAY, Tuesday
Barbell Deadlift: 65%x5, 75%x5, 85%x5
–rest for 2 mins while doing lower body dynamic stretching
Leg Press: 5x10, 1 min rest
Weighted Crunches: 5x10, 1 min rest
Leg Extensions: 3x12
–superset with Leg Curls: 3x12 then rest for 1 min
Dumbbell Shrugs: 3x25
–superset with Dumbbell Calf Raises: 3x25 then rest for 1 min
*BENCH PRESS DAY, Thursday
Barbell Bench Press: 65%x5, 75%x5, 85%x5
–superset with 10 very light Dumbbell Rows then rest 2 mins
Dumbbell Overhead Press: 5x10
–superset with 4 Pull Ups then rest 1 min
Dumbbell Side Laterals: 3x12
–superset with Dumbbell Rear Delt Flyes: 3x12
Barbell Curls: 3x10
–superset with Barbell Skull Crushers 3x10
*SQUAT DAY, Friday
Barbell Squats: 65%x5, 75%x5, 85%x5
–rest for 2 mins while doing lower body dynamic stretching
Romanian Deadlift: 5x10, 1 min rest
Decline Reverse Crunch: 5x10, 1 min rest
Leg Extensions: 3x12
–superset with Leg Curls: 3x12 then rest for 1 min
Dumbbell Shrugs: 3x25
–superset with Dumbbell Calf Raises: 3x25 then rest for 1 min
The reason why I added some assistance exercises such as the curls, shrugs, calf raises, etc is because my friend who is a trainer at our local gym suggested to add this one to my workout because he believed that it will also shape my body and not only gain strength.
I’m skeptical but I gave it a shot. My question, will this hinder my gains in both mass and strength? Am I overtrained? If you check my previous workout, this is a much complex workout. Like I said, is this too much?
Jim and other T-Nation elites, please advise 