T Nation

Anyone Done BBB 2 Days/Week?


#1

Hi there
planning my next cycles. I have time for 2 days a week.
Now I am going to do BBB for assistance.
Anyone tried it in a 2 days schedule?

5 pro / BBB - T1 Squat & Bench / T2 Dead & Press 2 cycles

5/3/1 / FSL 5x5 - T1 Squat & Bench / T2 Dead & Press 1 cycle

What do you think?


#2

Yes, people do this. But you might want to do 2 lifts harder (5’s + bbb > PR + fsl) and other two easier (5’s + fsl > PR). Going BBB with two lifts in same workout sucks.

Example:
D2 DL 5’s pro + 5x5 FSL
Press 5’s pro + 5x10 FSL


#3

Yes - but what Rattus said is probably the best idea, especially with how 5/3/1 does it’s assistance work.


#4

Okey, so should he alway do BBB for the same 2 lifts?

Like:

Always Squat BBB / Bench 5x5 FSL

Dead BBB / Press 5x5 FSL?

Or alternate?

I love this thought!


#5

Sounds nice: BBB for the to biggest lifts could work!


#6

I recently completed BBB 2 days a week like this:

Week 1 Monday
Squat 531
Deads 5x10 @ 50% Tm

Week 1 Thursday
Bench 531 SS Chins
Press 5x10 @ 50% Tm SS Dbrows.

Week 2 is same, but alternate movements ( So Monday Dead 531, Squat 5x10 @ 50% etc)

Weeks 3 Monday
Squat 531
Deads 5x10 @ 60% Tm.

Week 3 Thursday
Bench 531 SS Chins
Press 5x10 @ 60% Tm SS Dbrows.

Week 4 same , but alternate movements ( So Monday Dead 531, Squat 5x10 @ 60% etc)

Week 5 and 6 same, but 5x10 work at 70%.

Overall cycle lasts 6 weeks, 7th week deload if necessary.

Once I ensured eating, sleeping, stretching and conditioning were given as much effort and consistency as the 2 days of lifting, this 6 week cycle gave me size, strength and confidence with the lifts. I will definately use similar 2 day programs as this in the near future.

Hope that helped.


#7

Hey Aaronru

Thanks for your reply.
Yesterday I finished my first cycle.

Finally, I did it like this:

Week 1-3
Monday
Squat 531 / 5x10 @50%
Bench 531 / 1 Rest pause set @FSL

Thursday
Deadlift 531 / 5x5 FSL
Press 531 / 5x10 @50%

So I finished the first cycle in 3 weeks and now start with the second.
I will do the same in cycle 2.

Then 7th week protocol

Then 3rd cycle with 531 PR sets & 5x5 FSL for all lifts!

Then restart! Happy so far!