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BBB: More Rows/Chins? 5x10 Lift Variations?


#1

Hey,

So ive began te ran the 531 program a couple months ago and reading alot in the books,posts etc.
But i guess im getting kinda caught up in all the info
So i got some basic questions which have probably been answered a million times but i cant find a clear answer so.

Im following the standard BBB
Day One
Press – 5/3/1
Bench Press – 5 sets of 10 reps
Lat work – 5 sets of 10 reps
Day Two
Deadlift – 5/3/1
Squat – 5 sets of 10 reps
Abs – 5 sets
Day Three
Bench Press – 5/3/1
Press – 5 sets of 10 reps
Lat work – 5 sets of 10 reps
Day Four
Squat – 5/3/1
Deadlift – 5 sets of 10 reps
Abs – 5 sets

Like this but should i add any more rows supersetted with bench and add more chins supersetted with press?

And is it recommended to change the 5x10 mainlift sets with a variation of that lift
Example bench–close grip bench

Again im sorry but i just get caught up in what different people say

Thanks


#2

This i mean as example:

Day One
Press – 5/3/1
Incline bench Press – 5 sets of 10 reps
Lat work – 5 sets of 10 reps

Day Two
Deadlift – 5/3/1
Olympic squat – 5 sets of 10 reps
Abs – 5 sets

Day Three
Bench Press – 5/3/1
Fat bar Press – 5 sets of 10 reps
Lat work – 5 sets of 10 reps

Day Four
Squat – 5/3/1
Trap bar deadlift – 5 sets of 10 reps
Abs – 5 sets

to change the mainlift to a very similiar lift
and do i need to superset my bench and press 5/3/1 sets aswell with a pull up or row?


#3

hm… this has been written about extensively… on jim’s blog, in his books, the forums… but hey just start another topic


#4

The more typical way to do a “standard BBB”:

  • Use the same lift for the 531 and supplement.
  • Pick assistance from each category (push, pull, lower/core) and do 25-50 reps (or even 50-100 depending on your assistance choices.
  • Be smart with your assistance choices. If you are doing 531 and BBB squats for the day, choose a core assistance rather than lower body. If you are doing a heavy pressing 531 and BBB, choose an easier “push”, like tricep push downs or push ups, rather than something like DB bench.

You can use rows/chins for your pulling assistance every workout. It looks like in your template you are only choosing a single assistance category each time. You can definitely increase the variety and volume of your assistance work if you can handle it.