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BBB 3 Month Challenge: Superset Pulls/Chins with Both Presses?


#1

What’s up everyone, new to the forum, this is my first post. I’m about to start the BBB 3-month challenge, and I was wondering; would it be smart to superset the pulls/chins with both pressing motions, ala the offseason powerlifting program? I have some slight shoulder issues from high school football, and found doing those supersets helped tremendously. Other than this, doing the program exactly as is. Thanks, fellas, and happy training.


#2

That is fine - keeps the training moving/shorter.


#3

Well, since this is a question about the same program, I’ll ask it here. My deadlift, bench, and overhead press are still progressing, especially my deadlift. However, I feel like my squat is about to/beginning to stall. I just did the 5 week of the second month of the challenge, and the squats felt a little slow/difficult (only had ~2-3 reps left). Should I stay the course for this month, then just not increase my squat or go back a cycle? Thanks for the reply, and the program is great!


#4

@ljm2018
I would suggest starting a new thread. I believe you’ll have better luck.


#5

Yep, this is a great long term program where there will be some cycles that not all lifts go up.

The book describes how to handle this scenario better than I can, but…

When one of my lifts don’t get stronger in a cycle I usually approach it a few ways depending on what my body is telling me:

  1. If my lift didn’t increase as expected, but I feel like I didn’t necessarily push the lift as hard as I should of through the month (for whatever reason) - INCREASE TM AS PRESCRIBED and hit make it my mission to get this lift stronger
  2. If my lift didn’t increase as expected, I gave it my all but I don’t feel beat up (no muscle soreness, joint pain, etc) - MAINTAIN CURRENT TM for the next cycle.
  3. If my lift didn’t increase as expected, I gave it my all but my knees, CNS, lower back, etc are screaming at me - DROP TM BACK A CYCLE and work my way back up through the plateau (ideally)

Again, these are just a few tactics I’ve tried while running this and other similar programs and have seemed to keep my lifts growing.
Hope some of this info helps you!


#6

For the challenge, I recommend you start with NO HIGHER than 90% of your TM. This means that you should be able to hit 3 reps with your TM to start the challenge - ideally 3 STRONG reps. Generally, we use an 85% TM for most of the programs and strive to keep the TM around that (there are exceptions that we would use a lower TM).

So each program/challenge should be done with the appropriate TM to begin with. Make sure your TM is correct for your squat - look at your TM and if you can’t hit a strong 3 reps with it, adjust it so that it is so.


#7

So what you’re saying is to take 90% of your 1RM (the training max) and use 90% of that for the challenge?