5/3/1 Assistance Templates: BBB or SS?

Discussion in 'Strength & Conditioning Discussion' started by KnightTemplar, Jun 27, 2012.

  1. KnightTemplar Sith Belt

    KnightTemplar
    Joined:
    Feb 10, 2009
    Messages:
    26,203
    Likes Received:
    20,894
    Location:
    Edinburgh
    Wendler started a thread asking this question on the Elitefts Facebook page. I thought I'd give the guys of F13 a chance to answer it. So if you use 5/3/1, which of these Assistance Templates do you prefer: Boring But Big or Simplest Strength?
     
    #1
  2. belph Pissing into the wind.

    belph
    Joined:
    Oct 16, 2010
    Messages:
    10,679
    Likes Received:
    924
    Location:
    Your freezer
    BBB. Because I dunno what SS is.
     
    #2
  3. KnightTemplar Sith Belt

    KnightTemplar
    Joined:
    Feb 10, 2009
    Messages:
    26,203
    Likes Received:
    20,894
    Location:
    Edinburgh
    SS = Simplest Strength. It's one major assistance lift for every 5/3/1 lift:

    Incline Bench for Flat Bench.

    Front Squats for Deadlift.

    Close Grip Bench for Military Press.

    Straight Leg Deadlifts for Squats.

    Week One: 3X10

    Week Two: 8/8/6

    Week Three: 3X5

    Week Four: Deload.
     
    #3
  4. NurseKnuckles My Mom's stronger than you belt

    NurseKnuckles
    Joined:
    Jun 1, 2008
    Messages:
    9,392
    Likes Received:
    1,081
    Location:
    Brockville, Ontario
    I like the look of SS, personally. Quick, in and out...

    BBB is a great program. I had some really good gains there. HAven't tried SS but it definitely looks like it would fit my schedule better
     
    #4
  5. KnightTemplar Sith Belt

    KnightTemplar
    Joined:
    Feb 10, 2009
    Messages:
    26,203
    Likes Received:
    20,894
    Location:
    Edinburgh
    I've made good gains on BBB. I'm considering a change to SS, mainly because I intend to increase my Martial Arts training and Conditioning. I think SS might be easier to recover from.

    I find BJJ hard enough without trying to recover from BBB on Squats at the same time.:eek:
     
    #5
  6. PhelpsMMA Orange Belt

    PhelpsMMA
    Joined:
    Jun 18, 2012
    Messages:
    312
    Likes Received:
    0
    I saw the title and thought SS stood for starting strength.

    How possible do you think it would be to do 5/3/1 and starting strength?
     
    #6
  7. TeddyRoosevelt Brown Belt

    TeddyRoosevelt
    Joined:
    Jan 3, 2011
    Messages:
    3,092
    Likes Received:
    8
    Combining a monthly progression with a thrice weekly progression? Sounds pretty ******* stupid.
     
    #7
  8. LegioTitan Guest

    LegioTitan
    Or..... AWESOME.
     
    #8
    mike sherry likes this.
  9. PhelpsMMA Orange Belt

    PhelpsMMA
    Joined:
    Jun 18, 2012
    Messages:
    312
    Likes Received:
    0
    MONTHLY progression!?!? I thought 5/3/1 was a weekly weight-add, yikes how long does it take to increase numbers on that then? Why would anyone do that?
     
    #9
  10. DrBdan Something clever

    DrBdan
    Joined:
    May 6, 2008
    Messages:
    11,746
    Likes Received:
    732
    Location:
    Toronto, Canada
    Your question makes no sense so here is a three-headed panda shooting rainbows from its mouth:

    [​IMG]
     
    #10
  11. toonie Tuesday

    toonie
    Joined:
    Oct 29, 2009
    Messages:
    1,931
    Likes Received:
    22
    Because if you add 5lbs a month, that's 60 lbs in a year. Continue that out over 3 years and that's 180 lbs...

    Lifting is a marathon, not a sprint.
     
    #11
    Genghiz likes this.
  12. MilkManUK Brown Belt

    MilkManUK
    Joined:
    Sep 26, 2005
    Messages:
    2,961
    Likes Received:
    1,683
    I do BBB where time permits and enjoy it but it can definately be a killer. I tend to do it more for bench and o/h press than deads and squats though.
     
    #12
  13. KnightTemplar Sith Belt

    KnightTemplar
    Joined:
    Feb 10, 2009
    Messages:
    26,203
    Likes Received:
    20,894
    Location:
    Edinburgh
    Same here. I never have any problems recovering from BBB on Bench or SOHP, but Squats BBB kill my legs for a few days afterwards.:eek:

    Funny enough, but my traps hurt more than my legs after BBB on Deathlifts...
     
    #13
  14. Cratos Banned

    Cratos
    Joined:
    Jan 30, 2008
    Messages:
    7,356
    Likes Received:
    1
    There's nothing funny/odd about that at all.
     
    #14
  15. KnightTemplar Sith Belt

    KnightTemplar
    Joined:
    Feb 10, 2009
    Messages:
    26,203
    Likes Received:
    20,894
    Location:
    Edinburgh
    Good. That must mean I'm doing it right, then.:redface:
     
    #15
  16. LegioTitan Guest

    LegioTitan
    If anything I would prefer this.
     
    #16
  17. rms13 Purple Belt

    rms13
    Joined:
    Aug 8, 2010
    Messages:
    1,545
    Likes Received:
    1
    Location:
    Los Angeles, CA
    excuse me for hijacking the thread but I don't want to start another 531 thread. I have gone through this template squatting 3x per week 4 times now and looking for something new:

    T NATION | Training Lab

    Anyone else have some good templates that they like that are not covered in the first edition of his book?
     
    #17
  18. guilineseguy Black Belt

    guilineseguy
    Joined:
    Jun 10, 2008
    Messages:
    7,270
    Likes Received:
    1
    Location:
    SuperD's poopyhead clubhouse
    Its the philosophy of the program really. Its about starting and training at a heavy, but not max heavy weight. It helps maintain progress where other lifters who train harder might plateau. The reasoning seems solid. Glad to be reading it finally.
     
    #18
  19. eastNYgoon138 Green Belt

    eastNYgoon138
    Joined:
    Jan 29, 2010
    Messages:
    1,068
    Likes Received:
    34
    Location:
    GUNX
    Both templates suck. Wendler is fucking lazy. Do more work
     
    #19
  20. NurseKnuckles My Mom's stronger than you belt

    NurseKnuckles
    Joined:
    Jun 1, 2008
    Messages:
    9,392
    Likes Received:
    1,081
    Location:
    Brockville, Ontario
    Because getting string is not a 100m sprint. However in the grand scheme of things you can increase your squat by 60-100 Lbs in a year, which is no joke.

    5/3/1 is a great program and can really work with your life routine.
     
    #20

Share This Page

monitoring_string = "fd5733925866a04e50edd70f38dfaa35"
monitoring_string = "603ac9fff68f23709f2a42bf5e29272b"