With four 5/3/1 Cycles under my belt and much satisfaction on my progress, I decided to try a little something different for the three weeks to and the three week following the T-ransformation. So I’m doing a variation on the 5/3/1 BBB Six-Week Challenge.
I’m doing the 2x/week version (tried 4x/week, but just too hectic with BJJ and conditioning), and am pairing squat and bench, OHP and deadlift instead of squat / deadlift, OHP / bench. This turns it into more of a 2x/week full body training than lower/upper training. I don’t think a lower/upper split will be necessary until at least reaching my 1-2-3-4 goal. Plus I’ve got a front squat/deadlift conditioning circuit I like to do on Saturdays sometimes and would rather save my squat + deadlift days for that.
Also too - although I hit some great PRs two weeks ago, I decided to stick with the old progression after a week away from the gym and a stressful, but successful, business trip. So the weights are a little lighter than my recent PRs would suggest. That turned out to be a good idea.
P.S. Now doing 30min fasted am cardio Mon-Thu; 45 min Sat-Sun; Fri off
Cycle 5 (BBB Challenge), Week 1
(supersetted with dumbbell hammer curls 20 x 10 x 5)
75 x 5
85 x 5
115 x 3
145 x 5
170 x 5
190 x 9
50 x 10 x 5 horizontal pull EMOM
215 x 5
235 x 2
145 x 8 x 3
BBB work / Bench
80 x 10 x 5