first of all sorry in advance for my failing english.
I explain my problem to you, hoping that someone can help me
I will try to be as precise as possible
I will soon attack the Boring But big 27 weeks challenge program from the book Beyond 531
I will use the exercises from the “3 month challenge” on this link:
Which give : (I just changed the days at my convenience and added a calf exercise)
And here is the programming that I rewritten
what I understood :
we do not do PR at the end of the series on the main work (5+,3+,1+), just the number of rep at the good percentage, no more.
Add 2 kg for the main upper body movements (BENCH & MILITARY PRESS) and 4 to 5 kg for the main lower body movements (SQT / DL) on 90% (or TM same thing)
Example: MAX on bench = 100 kg
1 RM = 100X0.9 = 90 kg
Percentages for 90kg are used in the first cycle
Second cycle 90 + 2kg = 92 kg
92kg as the basis for percentages
all the part on the main movements 531 is understood I think in addition I have an excel table which calculates everything for me.
My questions is about the boring but big series
I take an example
I have my max at 100kg with bench press Same principle as for the series of 531, I take 90% = 90kg So 50% of 90kg (BBB set 5x10 @ 50% TM) = 45kg
For week 1, cycle 1 (on the my spreadsheet above) for example I should do 5x10 @ 45 kg suddenly.
But then for the other weeks?
For weeks 2 and 3 of cycle 1 for example, do I have to stay at the same weight? I am supposed to increase only in cycle 2 and add 2kg to my TM?
So leave with 50% for 90 + 2kg = 92%?
= 46 kg
I do not know what you think but it is super low as intensity?
If we really have to follow like this, I’m not sure I understand.
Can we increase the intensity? Going directly to 60% TM? Or do something else? Or is it normal and I really have to stick to it and trust the program?
It’s just that I find it low in charge. And even if it’s supposed to go up every 3 weeks (on every cycle), it doesn’t go up much.
Another question :
When we change the format of the BBB set, or example in cycle 3 week 8 (see my table)
We must pass on 5x5 @ 80%TM
The 80% we take them on the TM of the beginning, or the current TM updated with each cycle?
Same question for the 5x3 @ 90 TM, we calculate with the updated TM?
There, I sincerely hope that someone can help me.
If I’m not understandable enough tell me
thank you in advance