5-3-1 Boring But Big Assistant Lifts

[CroSpartacus]

I read two different articles for the 5/3/1 and one says to do the "boring but big" routine using the main lift at 50% of your max 5X10 (Do 5X10 deadlifts at 50% after your deadlift 5-3-1). Another article says to use another main lift exercise as the assistant (Do squat 5X10 at 50% on deadlift day for example, or do 5X10 bench after you press) Does it really matter which format I follow?

Also, in one article Wendler said not to max out on reps for your final set because you will be too tired to perform the 5X10. Should I be maxing out on the final set with as many reps I can do or is it irrelevant?

 

[KnightTemplar]

BBB is usually done with the same Lift, so Bench 5/3/1 and then Bench 5X10. But I seem to recall Wendler saying you can also use a different but similar Lift, for example Close Grip Bench. The only advice I can offer is try both and see which one suits you best.

As far as I'm aware, the only template where you don't go for AMAP on the last set is the Powerlifting version, because you're doing heavy singles.

 

[fatmatic]

I just started this too.. have you read this article?

http://www.t-nation.com/free_online_article/most_recent/the_boring_but_big_3month_challenge

For me, I did 5/3/1 squats and 5x10 deadlifts at 50%training max and today Im going to deadlift 5/3/1 and squat 5x10.

I dont know what difference it would make other than maybe not having to do an additional warmup for the assistance exercise because youre already warm with the 5/3/1 set...might save some time.

 

[DrBdan]

The first question you should ask yourself is "why am I choosing this for assistance"? If you don't have a good answer it's always a safe bet to go with the main lift again (e.g. Boring But Big). Most beginner and many intermediate lifters will benefit from this because it means they get in more reps with the main lift.

As far as the AMRAP sets, Wendler has said you don't always have to go to failure or even to last good rep as long as you push it a bit. If you are feeling great then go nuts, if you're not maybe just aim for 1 or 2 extra reps that day.

 

[jrams]

The first question you should ask yourself is "why am I choosing this for assistance"? If you don't have a good answer it's always a safe bet to go with the main lift again (e.g. Boring But Big). Most beginner and many intermediate lifters will benefit from this because it means they get in more reps with the main lift.

It's always a main lift, but the question was whether to do the assistance work consecutively or to mix-match with another main lift. Wendler has talked about doing working sets with squats then BBB with deadlift, working sets with bench then BBB with ohp, and so forth. Same amount of reps on the main lifts, just done on different days.

 

[LZD]

Personnel preference. Both are legit wendler-made versions. Personally, I'd prefer to do my bbb squats on deadlift day and so on, so that I go less tinge without practising the lifts.

 

[eastNYgoon138]

I agree with Bdan. If you're still somewhat new to the lifts, BBB with the main lift will benefit you more than doing a variation of that lift. You wanna get in form work with all that volume.

If you've hit a plateau or just plain bored with the main lifts and wanna have fun, try something new like front squats, close grip bench, Romanian dead lifts or push presses.

 

[CroSpartacus]

thanks guys,

One more question on the assistance percentages.

Wendler recommends doing 50% of your max for the assistance. What is the ideal way to increase the percentages? Should I do 50% in week one, followed by 60% in week two, and 70% in week 3? Then for the next month, calculate my new max, then start all over with 50%, 60%, 70% for the new max?

 

[eastNYgoon138]

thanks guys,

One more question on the assistance percentages.

Wendler recommends doing 50% of your max for the assistance. What is the ideal way to increase the percentages? Should I do 50% in week one, followed by 60% in week two, and 70% in week 3? Then for the next month, calculate my new max, then start all over with 50%, 60%, 70% for the new max?

You don't need to change the weight at all through one cycle. I would suggest just using 50%, same weight for the 3 weeks, take your deload and add 10-lbs for the next cycle. Remember to take it easy with the BBB. It can put a real strain on your recovery if you do it too heavy. Thats a lot of volume.

 

[DonBude]

thanks guys,

One more question on the assistance percentages.

Wendler recommends doing 50% of your max for the assistance. What is the ideal way to increase the percentages? Should I do 50% in week one, followed by 60% in week two, and 70% in week 3? Then for the next month, calculate my new max, then start all over with 50%, 60%, 70% for the new max?

Doing 50%, 60% and 70% in weeks 1,2 and 3 is the boring but big 3 month challenge. For the regular BBB I think Wendler recommends starting with something very light (30-40%) and then go to about 50-60% once you're used to doing 5x10. However, in the book he also says you can just pyramid down, so you probably don't need to worry that much about percentages. Just get in 5x10 with a reasonable weight.