T Nation

BBB Training Max & 5/3/1 Cycles


#1

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?
© 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 1
5/3/1 1RM = 300 ; TM = 270
BBB 50% TM= 135.

Month 2
5/3/1 1RM+10 = 310 ; TM = 280
BBB 60% = 162 (if 270TM), 168 (if 280TM)
© 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.

Thank you for your help with this.


#2

From the article:

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:

https://www.t-nation.com/workouts/boring-but-big-3-month-challenge


#3

Thank you for prompt feedback and looking forward to starting this very soon!


#4

Best of luck, just starting on the final cycle and have gained more lean mass in two months than the preceeding 6!


#5

Thank you Smaul.

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.

Plan the work, work the plan.


#6

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?


#7

Answer has already been stated.