Since you have forever, any reason you are going against Jim’s recommendation to keep the main lift and supplemental lift the same? Like bench 5/3/1 and the BBB bench? I find that much better than the mix and match
Tell you what. After next deload, I’ll cycle it back to main/BBB same lift and run that and report back. Biggest issue was always 9-15 reps @ main % then another 50 of the same at reduced % and then not touching that lift/movement again for seven days. That said, much stronger and proficient today then when I last ran it in that manner so perhaps some of those inefficiencies have worked themselves out and resorting back per your preference will trump my preference and offer new gains. I’m down for the experiment. Thanks for the commentary. Truly.
To my mind, BBB is primarily a muscle building tool, not a movement pattern building one. The purpose is to dig deep into recovery on one day, then eat your way out with a fork. If i was looking to build a movement pattern, then i see a benefit in increased frequency.
Seems solid enough. I’d single some sort of push, some sort of pull and some sort of single leg/core assistance work on all 4 days myself. And, of course, conditioning, jumps and throws need to be there as well.
@dagill2 Nailed it. BBB is dig deep and recover, and because of that we drop frequency. ANNNNND, if you REALLY want frequent practice on the barbell lifts, make them your conditioning. Here’s a workout I do once a week that gets me practice on the squats and deads
You could do a basic barbell complex with squats, deads and pressing overhead. That would honestly be pretty killer: deadlift the bar for 5, power clean it, press it for 5, rack it behind the back and squat it for 5. Another one I’ve done is squat or deadlift for 15, then 15 chins, 15 dips, then repeat the cycle for 5 and then for 10. Get it done as fast as possible. Really, all sorts of options there.
Awesome dude. I’ll once again say that I think single leg/core, upper body push and upper body pull assistance should be done on ALL training days to get your value out of this size gaining program, and there’s still no conditioning, jumps or throws so far, but you’ll grow no matter how you approach is as long as you have the main and supplemental work done.
Wanted to give props to the community members that really share their experiences and critique questions/programming – here is a real-world example:
Back in June I revised my split and spent the past three-months busting my ass. Final verdict: BBB with the additional dip/pull/single leg/core work + keeping main movements same as supplemental is INDEED the optimal version. Final product (excluding conditioning, jumps, throws, core for simplicity in typing program outline below):
Additional shoulder, arm, hamstring, conditioning work pre/intra/or post sessions as prescribed. Currently feeling most optimized and like the biggest, baddest version of myself to date.