T Nation

Your Opinions Please, After 3 Month BBB Challenge


#1

I have just got through the 3 month challenge. Now I will do the strentgth phase template from the beyond book. Weeks 1,2 are switched, so 33 (1amprap @TM) first week, 35 second week, 351 (1amprap @TM) third week. Looking for some opinions on the assistance? have put together a workout plan with developing my back as a priority.

Monday
Bench 531
Dips 410 bodyweight +weights
Dumbell row 5
10
Cable flyes 415-20
bics/trics 3
10

Tuesday
Squat 531
Rackpulls snatch grip 510
leg ext 4
10-15
Abs 410-20
legpress 4
10-15

Thursday
Deadlift 531
T-bar 410
lat pulldown 4
10
Meadows row 310
straigt arm lat pulldown 3
10

Friday
Press 531
lateral raises 410-15
Dumbell flat press 4
10
rear delt raises 415-20
bic/tric 3
10
abs 4*10

Any ideas?


#2

My opinion is you do a proven template. This has none of the training, assistance, supplemental, conditioning or recovery ideas that have been presented! Occasionally I write some good stuff and stuff that work.

Since people get all upset about everything I write, I only advise you to check out these things. Or do “answer shopping” like many on this forum: ask a question and wait around until someone agrees with you.

So at the very least - do the assistance as shown in articles.


#3

Made some adjustments, does it look better? If I want to put in some cable flyes, would it be wise to put them in on bench day? Or just leave them out?

Monday
bench 531
Weighted dips 510
Dumbell row 5
10
bic/tric 3*10

Tuesday
Squat 531
Rackpulls snatch grip 510
goodmornings 4
10-15
ab wheel 4*10

Thursday
Deadlift 531
legpress 510
hanging leg raise 4
10
lat pulldowns 4*10

Friday
Press 531
Smith incline press 510
lateral raises 4
10-15
rear delt raises 315-20
T-bar row 5
10
bic/tric 3*10