Your new template looks good, Sean. Less is more, especially with BBB.
Others have mentioned BBB pressing works for them. That's another good reason to try it out for a cycle if you like. The less you mess with a 5/3/1 template the better.
Week One - 50%x10, 60%x10, 70%x10
Week Two - 60%x8, 70%x8, 80%x6
Week Three - 65%x5, 75%x5, 85%x5
Weel Four - 40%x5, 50%x5, 60%x5
Assistance lifts available for use in this template are:
Pressing - log press, log bench press, close grip bench press, swiss bar press and bench press, incline press, floor press and 2-board press
Pulling - straight leg deadlift, good morning, trap bar deadlift, rack deadlift
Squatting - front squat, safety bar squat, box squat
Like the 5/3/1 lifts he doesn't recommend changing the big assistance month to month. He says to keep it 3-4 cycles or longer. The maxes for these jump just like in 5/3/1, 10lbs for lower body and 5lbs for upper body. Warm-ups might not be necessary, but do them if you feel you have to. After the big assistance lift Wendler lists a few areas for light assistance - lats, upper back, triceps and biceps for pressing, and hamstring, lower back and ab work for lower body days. The focus is more on muscle hypertrophy and prehab than strength here. And lastly:
Others have mentioned BBB pressing works for them. That's another good reason to try it out for a cycle if you like. The less you mess with a 5/3/1 template the better.
You're welcome! For future reference, SST is the Simplest Strength Template. As written in the previous post it's a big assistance lift done with the following numbers after your 5/3/1 lift:
Week One - 50%x10, 60%x10, 70%x10
Week Two - 60%x8, 70%x8, 80%x6
Week Three - 65%x5, 75%x5, 85%x5
Weel Four - 40%x5, 50%x5, 60%x5
Assistance lifts available for use in this template are:
Pressing - log press, log bench press, close grip bench press, swiss bar press and bench press, incline press, floor press and 2-board press
Pulling - straight leg deadlift, good morning, trap bar deadlift, rack deadlift
Squatting - front squat, safety bar squat, box squat
Like the 5/3/1 lifts he doesn't recommend changing the big assistance month to month. He says to keep it 3-4 cycles or longer. The maxes for these jump just like in 5/3/1, 10lbs for lower body and 5lbs for upper body. Warm-ups might not be necessary, but do them if you feel you have to. After the big assistance lift Wendler lists a few areas for light assistance - lats, upper back, triceps and biceps for pressing, and hamstring, lower back and ab work for lower body days. The focus is more on muscle hypertrophy and prehab than strength here. And lastly:
Jim Wendler said:
