I just came off my six week conditioning cycle and my body is … I thought I'd give the guys of F13 a chance to answer it. Replies. "Bbb" stands for boring but big. BBB is rough. >>LOOK HERE>> The 531 Workout Spreadsheets have moved to Violent Zen™ because it’s so much cooler over there. BBB stands for Boring But Big because you'll pretty much just be doing lots of work with a single lift each day. belph, Jun 27, 2012 #2. - Cycle tracking . Just a regular Dad who is trying to improve physically as well as personally and spiritually. Meaning I couldn't complete my heavy sets. You are performing Boring But Big supplemental exercises for two main lifts: one pressing movement and either a squat or a deadlift. Beyond 5/3/1 was recently published by Jim Wendler. 05-30-2015, 04:58 PM #1. Download: in xls or xlsx format. Get 531 BBB for iOS latest version. Contact. Replies (0) 2 0. lsu777 LSU Fan westlake Member since Jan 2004 14880 posts Online . The routine focuses on building strength in the squat, bench press, deadlift, and overhead press. I'm also a real computer geek. Download 531 BBB and enjoy it on your iPhone, iPad, and iPod touch. Leader. Reply Delete. January 9, 2012 By Gregor Winter 30 Comments. (The Sheiko volume about killed me tho cuz I wasn’t prepped well enough for it. In 5/3/1, you're expected to train three or four days a week. Show Printable Version; Email this Page… Subscribe to this Thread… Search Thread . Probably gonna use something in the 60-30 second range for rests. - Set tracking. Download 531 BBB App 1.0.1 for iPhone free online at AppPure. - Assistance exercise customization. BBB. Does anyone have any suggestions for a 5/3/1 template that includes calisthenics say? Sounds good Paul, thanks. Each workout is centered around one core lift – the parallel squat, bench press, deadlift, and standing shoulder press. Slightly Less BBB/FSL 3 Day. The core of the program remains the same but some improvements have been made such as autoregulated Joker Sets. I had lots of success with the original 5/3/1 program and I really liked it so I will be following Beyond 5/3/1 as well. 5/3/1 by the Numbers. 531 bbb or bodybuilding template … Bench 5/3/1, overhead press bbb, dumbell bench, calisthenics. Click here to get the newest version . Reply Delete. All percentages in this variation refer to the percentage of your training 1RM and should be followed with the same dedication as any other 531 … I have done 2 to 3 deloads depending on the lift and maxed them all out last week again. Second, it does a good job of putting on strength and size. About Us. Has anyone ever done this full program beginning to end? These are Excel Templates so “Double Click” to open it. Jim Wendler’s legendary powerlifting program. ‎Features - Cycle tracking - Set tracking - Rest timer - Program template customization - Assistance exercise customization - Round to weight customization - Training max customization - Cycle weight progression customization 6 5/3/1 Training (This is an excerpt from the original 5/3/1 book. So stay tuned if you want to increase your performance and strength! - Program template customization. If you have never run the BBB template, do so, eat good, and see what happens. BBB is the top monkey for two reasons. I created an excel … Often assistance work is used to improve on weaknesses in the main lifts such as grip or failure at the top/bottom of a movement. The … I do 5/3/1 and pretty much do the BBB template, I've swapped a few things out to address my specific weaknesses; been working great for me. The first was the Madcow 5×5 version of Bill Starr’s 5×5 routine, and the second was Sheiko. 531 bbb or bodybuilding template; Results 1 to 11 of 11 Thread: 531 bbb or bodybuilding template. yep 531 forever. - Training max customization. I'm lazy. View Profile View Forum Posts Registered User Join Date: Nov 2014 Age: 21 Posts: 238 Rep Power: 134. Poteto updated his awesome Excel Spreadsheet for Jim Wendler’s 5/3/1. The two remaining exercises are done with 5 sets of 5 reps (First Set Last). Any thoughts, advice, or reviews would be awesome. Update: Version 1.3 xls or xlsx. I promise you will be sore as shit. Anyway, the 3 day a week template is usually squats 5/3/1 on the first day, bench press 5/3/1 on the second, and 5/3/1 deadlift on the third and then in week 2 we do some press. We’re a team of dedicated and honest writers that offer a no bullshit guide to health and supplementation. I did BBB on a 3-days-a-week cycle for 6 months or so. This template is ideal for people who need to be a little more conservative with their training. September 17, 2011 By Gregor Winter Leave a Comment. Thread Tools. 531 is a popular and proven barbell strength training methodology developed by Jim Wendler, an elite powerlifter and long-time strength coach. Advanced Search. As with the BBB program, the strength training program is combined with a nutrition plan to maximize growth. Version 1.28 Features: Works with kg or lbs; Theoretical 1RM calculator; Choose your own increments per cycle; Re-order your workout and choose workout days; Rounding to … - Rest timer. Getting bigger, even if you don’t follow BBB, requires a few adjustments that are time-tested. re: Best 5/3/1 template for 2x's a week Posted by lsu777 on 7/3/17 at 1:37 pm to lsucoonass. Jim Wendler uses a periodized plan, in which you alternate volume and intensity based on a percentage scale to ensure safe and effective weekly progression. KnightTemplar, Jun 27, 2012 #1. belph Pissing into the wind. Since I started powerlifting, I’ve had a few workouts that I really liked. Aug 23, 2012 #4 cvictorg Member Back to top. AND… I still hate spammers and they should all be beat profusely about the head and shoulders with a blunt object. Jim Wendler is a powerlifter and 531 is primarily about building strength. Replies (0) Options Top. If Boring But Big was not enough for you, Jim Wendler has a 5/3/1, 4 day split hybrid for bodybuilders. Then the Wendler 531 Training System might be the exact thing you are looking for! Academia.edu is a platform for academics to share research papers. Joined: Oct 16, 2010 Messages: 10,946 Likes Received: 101 Location: Your freezer. In today’s article, I’ll go more in-depth about Jim Wendler’s program, covering all details that are important to know, guys. Because I dunno what SS is. It aims for slow but steady progression. It worked for increasing maxes, but as the weights got heavier I found the 5x10 volume to be a killer (especially on the day I was doing 2 lifts), and my workouts often ended up being what Wendler calls his "I ain't doing jack shit" variation. Features. Assuming my knee heals and I can train all 4 movements properly, my idea is this. 531 Excel Spreadsheet by Poteto v1.28. Squat 5/3/1, squat bbb, calisthenics. Goal: building strength Technical complexity: medium 4-Day Split Duration: 50 – 80 minutes 4 times a week 5/3/1 workout plan is based on the basic knowledge of strength training. - Round to weight customization. When I decided to try Jim Wendler's 5/3/1 program, the first thing I thought of was how to write the scripts for this webpage so I didn't have to sit down with a calculator and figure out all my lifting weights. Reply. My 531 BBB Workout Sheet (Excel file) This is not another spreadsheet to calculate your 1RM and 531 numbers, there are dozens out there and excellent websites for that. Building the Monolith Template. In Beyond 531 Jim maps out a 27wk BBB template taking it from the 5x10 all the way to the 5x1. Overhead press 5/3/1, bench bbb, calisthenics 531 Bodybuilding Template. muscleandbrawn.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon. It’s a struggle. For example, if … Just keep your rest periods to a minimum between sets. So if you use 5/3/1, which of these Assistance Templates do you prefer: Boring But Big or Simplest Strength? Anonymous January 31, 2011 at 6:28 AM. Reply. What this is is a spreadhsheet intended to be PRINTED and taken into the gym to follow your 5/3/1 BBB workout program without having to think about anything, everything is prepared and calculated ahead of time. First time using that accessory template and i really like it! First, it is simple to follow and truly lives up to its name: boring. 2 Day/Week, New Template – 70 S.S.S., Singles, Speed, Size – 71 12 Week S.S.S. I love planning out training in advance and will be starting this January 1st 2018 for a half year of training. Definitely leaves the body crying like a lil BIATCH! lava2007 July 11, 2017, 4:25am #2. ETA: Wendler has this post on T-Nation about adjusting 531 for busy guys: LINK. Way better than the others. Replies. Reply. I want to ask for advice regarding my 531 BBB template. Click here or Scroll down to watch the video instructions and download the spreadsheets. You can read more about my experiences with 5/3/1 here. Day 1: Shoulders and Biceps Standing Military Press – 5/3/1 DB Military Press – 4 x12 Side Laterals/Rear Laterals – 4 x12 Barbell Curls – 4 x12 Preacher Curls – 4 x10. I've follower the BBB for up to 8 months in the past and seen great results in all lifts, i've recently just came back from having back surgery id been doing the typical BB style workouts the past 12-14 months but im feeling good and now currently back doing the 5,3,1 but ive choosen the Bodybuilder template. Jim Wendler’s 531 program is designated for advanced athletes. If you’re like me, you’re in the gym to push your own limits and have a badass physique that makes it LOOK like you train hard as well. Boring but Big is one of the most popular variations of Jim Wendler’s 531 – a strength training programme that has been around for over a decade. - Cycle weight progression customization. This post was edited on 7/3 at 1:13 pm. Peter758. I’m no personal trainer. Ultimate 531. I did the r/Fitness PPL routine for the last 6 months and I reached a point where the linear progression scheme doesn't work anymore. I recommend you re-read it as there are some changes that are exclusive to the 5/3/1 for Powerlifting book). Now before you get too excited, no, I will not be donning a banana hammock, oiling up, and hitting a bodybuilding stage anytime soon. The concept of assistance exercises comes from the world of powerlifting where you train your main competition weights and then follow up with assistance moves. Your main work must be … Program – 74 Volume Work, 75/85 5/3/ – 75 128 5/3/1 Challenges – 80 Boing But Big Challenge – 82 Strength Challenge – 88 Prowler Challenge – 106 If you’re a Dad and you’ve clicked on to this This is a retrospective on doing a year of different templates from 5/3/1 Forever, Jim Wendler’s most recent tweaking to his super popular strength training program. On a 3-days-a-week cycle for 6 months or so Online at AppPure, good. 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