Page 1 of 2 12 LastLast
Results 1 to 10 of 17

Thread: Wendler's 5/3/1 with Boring but Big assistance - how much to eat? page

  1. #1
    chronyx's Avatar
    chronyx is offline Senior Member
    Join Date
    Jun 2010
    Location
    Surrey, UK
    Posts
    802

    Wendler's 5/3/1 with Boring but Big assistance - how much to eat?

    Primal Blueprint Expert Certification
    In the 5/3/1 book, Wendler advises simply to eat eat eat. Now, this I can do. Oh boy can I! Combined with primal clean calories this should be optimal, but I don't think Wendler has seen the damage I can do to pork belly, lamb, and sweet potatoes.

    How many calories do other lifters here aim for? I'm 6ft/182cm and around 13 stone/85 kg last time I checked which was a while ago!

  2. #2
    emerson's Avatar
    emerson is offline Member
    Join Date
    Dec 2011
    Location
    Texas
    Posts
    63
    I'm, 5'11" 170lb and just switched from SS after nine months to 5/3/1 with BW assistance, in the first cycle now, SS got me to 5x5 285lb squat and 340 dead. My cal on lift days are well above 3000, and between 2200-2500 on "rest" days, follow convict conditioning progression just for fun and to put the work day behind me on rest days. I up it a little on those days if I'm going to sprint. 100% clean diet except for the occasional street cart tacos.
    Last edited by emerson; 06-30-2012 at 10:07 PM.

  3. #3
    chronyx's Avatar
    chronyx is offline Senior Member
    Join Date
    Jun 2010
    Location
    Surrey, UK
    Posts
    802
    Thanks Emerson, good info!

  4. #4
    canuk_caveman's Avatar
    canuk_caveman is offline Member
    Join Date
    Aug 2010
    Posts
    41
    Quote Originally Posted by chronyx View Post
    In the 5/3/1 book, Wendler advises simply to eat eat eat. Now, this I can do. Oh boy can I! Combined with primal clean calories this should be optimal, but I don't think Wendler has seen the damage I can do to pork belly, lamb, and sweet potatoes.

    How many calories do other lifters here aim for? I'm 6ft/182cm and around 13 stone/85 kg last time I checked which was a while ago!
    iv'e got about the same stats - 6'1 and 185 also doing 531 BBB. i'm doing 4000 calories on workout days.

  5. #5
    chronyx's Avatar
    chronyx is offline Senior Member
    Join Date
    Jun 2010
    Location
    Surrey, UK
    Posts
    802
    4000 cals, nice

    It's a great program, I think I started too light despite that being what Wendler recommends - yesterday was 3x3 squats and my final set was 15 at 67.5kg! BBB after that was a pleasntly hard exercise!

    He doesn't advise going up any more than 5kg in each lift per cycle so I'll have to go with it!

  6. #6
    canuk_caveman's Avatar
    canuk_caveman is offline Member
    Join Date
    Aug 2010
    Posts
    41
    i love the simplicity of BBB. main lift, then 5x10 followed by 1 assistance exercise. switching up the assistance exercises is what keeps it fresh for me. what do you do? so far for me:

    - squat: hanging leg raises or hamstring cable curl (my gym doesn't have a reverse hyper or i'd do those as well)
    - deads: sames as above or weighted incline sit-ups
    - bench: db rows, barbell rows, incline bench, db bench
    - press: weighted dips, plate raises, cable face pulls

    if you started too light you can always recalculate your max based on the 3x15 set.

  7. #7
    chronyx's Avatar
    chronyx is offline Senior Member
    Join Date
    Jun 2010
    Location
    Surrey, UK
    Posts
    802
    Same here, BBB takes all the guess work out!

    I do dips, chins, pull-ups, DB flys, sit ups.

    Need to incorporate DB rows (Form needs improvement), barbell pullovers (Recommended on 20 rep squat scene), and hanging knee raises.

    I generally avoid machines, I've never trained with them so once I get good at dips etc I'll buy a weights vest and keep a 'whole body' approach to the assistance exercises.

  8. #8
    canuk_caveman's Avatar
    canuk_caveman is offline Member
    Join Date
    Aug 2010
    Posts
    41
    Quote Originally Posted by chronyx View Post
    Same here, BBB takes all the guess work out!

    I do dips, chins, pull-ups, DB flys, sit ups.

    Need to incorporate DB rows (Form needs improvement), barbell pullovers (Recommended on 20 rep squat scene), and hanging knee raises.

    I generally avoid machines, I've never trained with them so once I get good at dips etc I'll buy a weights vest and keep a 'whole body' approach to the assistance exercises.
    just bought this for weighted dips and pull ups. it's pricey but i want something of high quality and it needs to be portable.

    De Rigueur Dipping Belt for weighted dips, chins - IronMind-Ironmind Enterprises

    review:

    http://www.youtube.com/watch?feature...&v=HD-gXwdFeAY

    i'm going to try out those pull overs too.
    Last edited by canuk_caveman; 07-02-2012 at 03:40 PM.

  9. #9
    chronyx's Avatar
    chronyx is offline Senior Member
    Join Date
    Jun 2010
    Location
    Surrey, UK
    Posts
    802
    Looks like a good product, I'll add it to my list!

  10. #10
    SonGoku's Avatar
    SonGoku is offline Junior Member
    Join Date
    Jun 2012
    Posts
    23
    Quote Originally Posted by chronyx View Post
    4000 cals, nice

    It's a great program, I think I started too light despite that being what Wendler recommends - yesterday was 3x3 squats and my final set was 15 at 67.5kg! BBB after that was a pleasntly hard exercise!
    !
    What are you numbers like? that seems very light even at 15 reps. I did 531 before i should have and it actually set me back.

Page 1 of 2 12 LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •