So I completed 6 cycles of Wendler 5/3/1 Boring But Big • Deadlift from 315 to 405 or 29% • Squat from 325 to 375 or 15% • Bench Press from 210 to 225 or 7% • (seated) OHP from 125 to 130 or 4% •. 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.

First, big thanks to Jim for all of the 5/3/1 books, articles, and of course this forum. I know the philosophy of 5/3/1 and the general template should remain consistent between all of us 5/3/1 disciples, but we each include our own variations, whether that's in the main work, back off sets, conditioning, etc. I was hoping we could have a space where everyone could post their template, get feedback, share ideas, and help each other get stronger (and/or bigger, if you're into that kinda thing).

This should include your weightlifting template (days, sets, reps, techniques), what conditioning you do, what goals you have (and your progress towards those goals), and even your diet if you'd prefer. I will post my 5/3/1 setup later today, just wanted to make this quick post before work. Samsung galaxy ace s5830 forum. Mine is extremely simple, maybe deviates from specifics of the book some. [quote]EyeHateGod wrote: Hey Ramo, What Option you using?

How do you find training 6 days? [/quote] This decision is never made until I’m under the bar. However, it’s usually at least one joker set and three backoffs at 5-8 reps, (lower rep range for pulls). If I’m feeling ok, i’ll go for a RM w/ the TM, and if I want to hit a very heavy single, i’ll work up to that and then take the RM afterwards.

I may also take an RM with one of the joker sets if I can set a meaningful 3 or 5rm or whatever (this has happened numerous times for each lift over the past few months). If I feel shitty and can tell nothing good will come of hitting heavy jokers or attempting a rep PR, I’ll usually hit the TMx1, drop down and work back up a couple times. I find myself doing this most often with squats. Training 6x/week is awesome, but you have to relax and not make the mistake of investing too much in any one session.

Keep the big picture in mind. Trashing yourself in any one session will hurt your training for the next week or several, especially with a higher frequency setup.

If you need three red bulls and nose tork every time you train, this is definitely not for you. If you can be workmanlike about things I think it should work very well, certainly has for me. [quote]EyeHateGod wrote: Yeah, I would say you are doing way too much assistance. Simplify that shit, just do boring but big or Triumvirate.

You are thinking way to much about your assistance exercises. Pick 2-3, 5x10. [/quote] I agree. Wendler replied to my post and basically told me the same thing. I switched to the BBB Variation I and it is no joke. Basically looks something like 5/3/1 Sets Joker sets (unless I feel like absolute ass that session) BBB Sets Lower Body = Back Raises / Upper Body = Lat Work and maybe one other assistance exercise Abs Conditioning I am definitely very happy with that setup.

It’s simple and really effective; I definitely feel like I worked my ass off when I’m done. Sony vaio onetime password key reset. Hit a PR today on my DL with my last Joker set.

With each lift performed per day. You table (Inputs page). Enter the weight of the barbell that you use. Stick with Wendler's increments or enter your own. Choose if you'd prefer having the weights shown per side of the barbell, or in aggregate. Choose your preferred rounding value.

For example, if I wanted weights shown in only multiples When are you starting 5/3/1? Note that this day must correspond with your first lift r's 5/3/1 e-Book here Enter your best, consistent numbers per lift (weight including the bar and repetitions performed) You can rearrange your lifts if you'd like. Simply re-arrange or even type something else.