T Nation

End of Anchor- What Next?


#1

Hello all,

I’m at the end of an anchor cycle. Previously I had done 2 cycles of Leader- 5’s Pro, 5x5 FSL with 25-50 assistance in push/pull/core, then one cycle of Anchor- PR’s, 3x3 SSL with 50-100 assistance in push/pull/core.

I feel great after this anchor cycle (a bit deflated after so many 5’s for so long), so I’m not sure what to do next- whether to do another Anchor cycle, go back to the same Leader, or try something else, maybe BBB?

I don’t have Forever yet, but do have the other books. I play American Football recreationally, and so my goals are to get stronger/faster for that- and just to enjoy lifting.

Thanks in advance!


#2

yep just give BBB a try. May need to lower your training max a bit, you just did 5x5 with everything so if you repeated with the same training max doing double the reps with the same weight will be hard.


#3

Would it make sense to increase the TM as appropriate, but do BBB at 50% for the first cycle and at 60% for the second cycle?

Also, if I’m doing BBB how does that affect the assistance exercises? 0-25 for all categories, or should I prioritise pulls and core as I will be getting alot of pushing work with BBB?


#4

It appears these are your goals. These should essentially guide your decision making on what programming to pursue next.

If you are in-season I would think BBB might be a bit much to recover from depending on how intense your rec league is and how many practices you have a week. However, if you are in the middle of the off-season BBB is a good way to add some good quality muscle.

There is a book written called 531 for Football, but I don’t think its available for sale anymore.

Personally, I would say get your hands on a copy of Forever as soon as possible, it will show you how to adapt 531 to your goals whatever they may be.