I’m a 33 year old with relatively low 1RMs. I’m a tennis player, with a tennis player’s build (tall and thin). In a thread in 2014 (which seems to have vanished since this forum changed formats) you suggested the following for longer-term programming:
3-6 weeks – low intensity, high volume (Forever BBB)
3-6 weeks – medium intensity, medium volume (SSL, 5’s PRO, with jokers on week 6)
3-6 weeks – high intensity, low volume (SVR II or FSL/jokers on 3 and 6)
I have finished a 6-week cycle of the original BBB (I don’t know what the “Forever” version is) with the “less boring” adjustment (squat supplemental on deadlift day, etc.). I kept up with the program and at least hit the minimum reps each day (usually I got 10 reps on 5+, 6 on 3+, and 2 or 3 on 1+). I think I am ready to move to the next phase and want to make sure I’ve got the programming right.
- For “SSL, 5’s Pro, with jokers on week 6” I assume you are suggesting 5’s Pro for the assistance lifts, NOT the main lifts. The Main lifts would be Warm-Up+5/3/1+SSL, right?
- Is the SSL for one set, three sets, five sets?
- I liked mixing my supplemental sets (e.g., 5x10 with BBB) with my main sets (5/3/1) so I ended up squatting twice a week, but I only see this approach advertised for BBB. Can I do this with SSL+5’s Pro or any other template?
- Any other programming suggestions based on my goal of maintaining/increasing power and speed on the court?