T Nation

Boring But Big Higher Frequency?

Had a little idea I was pondering on the other day. Would love to know what you all think of it. It’s a minor change… nothing ground-breaking.

Essentially just swapping the first assistance exercise that corresponds to the main lift with the other upper or lower lift… i.e. press with bench, squat with deadlift. Greater frequency and greater loading on assistance work (hopefully).

Mon: 5/3/1 Press, 5x10 Bench, 5x10 row variation
Tue: 5/3/1 Deadlift, 5x10 Squat, 5x10 abs?
Thu: 5/3/1 Bench, 5x10 Press, 5x10 chin variation
Fri: 5/3/1 Squat, 5x10 Deadlift, 5x10 back extension?

This could be furthered in two additional ways perhaps:

After last work set, reduce loading by 20-30% and perform a max rep set. Reduce the corresponding assistance exercise to 4x10.

Could also consider swapping the main assistance exercise with a less CNS intensive variation: i.e. front squat instead of back squat, RDL instead of deadlift, etc. (although it shifts away from the BBB idea)

Thank you for your time!

[quote]some_dude wrote:

Thank you!