Good afternoon. I have a few questions about the cycles on 5/3/1 when combined with BBB. I have my Squat examples listed below the questions.
(A) Is the 5/3/1 BBB always a 3 cycle routine?
(B) Should the 1RM be retested after 3 cycles of 5/3/1 or just continue with +5/+10 methodology on 5/3/1 portion and then reset the weights on 50/60/70% after 3 months?
(C) For the 50/60/70 BBB, is that based on the TM from month 1 only or increased with the new TM for the current month?
Month 2
5/3/1 1RM+10 = 310 ; TM = 280
BBB 60% = 162 (if 270TM), 168 (if 280TM)
(C) Which is the correct calculation for BBB?
Month 3
5/3/1 1RM+20 = 320 ; TM = 290
BBB 70% = 189 (if 270); 203 (if 290) = Correct number would be answered above.
Month 4 Question:
(B) Do I retest 1RM ~OR~ keep adding 10? 1RM+30 = 330 ; TM = 300 (B)
BBB would then reset to 50% (either 150 based on 300TM or whatever my 90% of my new max is if retested.
Month one: 5 sets of 10 reps at 50% of Training Max ™.
Month two: 5 sets of 10 reps at 60% of TM.
Month three: 5 sets of 10 reps at 70% of TM.
Your training max increases like every 5/3/1 program - 5/10 pounds after each cycle. All % are based on your current TM. You do not retest your 1RM at any point during this challenge - even if you did, it would not, in any way, change your training max or how you progress.
What you have listed is a very specific program - the BBB Challenge. This is in the Beyond book and here:
After reading another article from Jim online, I have purchased the book (in-transit already) and am modifying my initial program (already created in Excel).
5 cycles of BBB - starting at 30% and increasing 10% per month.
Please clarify: Do we use the same TM for the entire 3 months for the BBB-3 Month Challenge?
IF that’s the case, we must use the same weights for the 5/3/1 foundations for 3 months, and we only increase the assistance work month to month (50%, 60%, 70%). CORRECT?