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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 10-12-2013, 10:02 AM   #1
Robert Fabsik
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5/3/1 BBB Question...

Anyone who has Done 5/3/1 Borring But Big, did you prefer to do the BBB squats on squat day or flip it with Deadlift day?

So
Squat 5/3/1
Squat 5x10

or

Squat 5/3/1
Deadlift 5x10
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Old 10-12-2013, 11:41 AM   #2
Eric Lamontagne
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Re: 5/3/1 BBB Question...

I typically do them on the same day, only because I am strapped for time more often than not and it helps to already have the setup ready. Easier to change weight and continue on a similar focus than to shift gears, drop bar to ground, etc.

Just my two cents, I can definitely see the merit in doing it either way.
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Old 10-12-2013, 11:41 AM   #3
Paulo Santos
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Re: 5/3/1 BBB Question...

Quote:
Originally Posted by Robert Fabsik View Post
Squat 5/3/1
Deadlift 5x10
I would rather do the one above. The other way is way too much.
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Old 10-12-2013, 08:55 PM   #4
Robert Fabsik
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Re: 5/3/1 BBB Question...

Well you both brought up the 2 arguments I was having in my head.

Easy set-up and no need for WU's with back to back.

Vs.

More rested but set/WU's when the weights get heavy.
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Old 10-13-2013, 01:00 AM   #5
Shane Atkinson
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Re: 5/3/1 BBB Question...

Quote:
Originally Posted by Robert Fabsik View Post
Squat 5/3/1
Deadlift 5x10
My question is which one are you weakest at? Do you feel you would benefit from more squat work on squat day? Are you even capable of getting quality squats after a heavy squat session? Do you think squatting would hinder your Deadlift?

Personally I would go with the above.
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Old 10-13-2013, 08:02 AM   #6
Jim Ryan
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Re: 5/3/1 BBB Question...

I've done both and personally like the Squat/Dead combo. If I'm doing 3 work sets (with warm ups) then 5 x 10 of the same movement my legs are completely smoked and my recovery suffers. I'm sure this isn't the case with everybody but just what I've found.
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Old 10-13-2013, 09:52 AM   #7
Andrew Daggon
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Re: 5/3/1 BBB Question...

Every time I try to do BBB with deadlift on my deadlift day, I just am too smoked to do it. Meanwhile on bench and military press day, I like BBB
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Old 10-13-2013, 01:18 PM   #8
Robert Fabsik
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Re: 5/3/1 BBB Question...

Thanks guys. Looks like I'll go with the mix for now.
I figure the 50% BBB work would be manageable, it's when you start pushing 70%

I was also thinking once I get comfortable with the BBB work, I'll use some of the new variants like 5x5 and 5x3. And when I get to the 5x3, I wonder if it would be easier to go to squats after squats, since I'd need less warmup, but depending on how hard the final 5/3/1 set it, I might be smoked.
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Old 10-13-2013, 04:28 PM   #9
Donald Lee
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Re: 5/3/1 BBB Question...

I think the bigger issue is that for non-beginners you ought to do a movement or close variants close to 2x/week.
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Old 10-13-2013, 07:50 PM   #10
Ryan Seymour
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Re: 5/3/1 BBB Question...

I've always made the accessories the opposite movement of my main lift for that day. So if my main lift is a push (squat), my accessory is some kind of pull (deadlift variation). Since both upper-body lifts in 5/3/1 are pushes, I'll usually use something like Pendlay rows, or pullups as accessories (unless I've hammered pullups in WODS all week). I've also used cleans as an accessory pretty often.

It's win/win for people who are also doing crossfit, in my opinion, because it allows you to get a little more frequency in your programing than you otherwise wouldn't get from strength-focused lifts that aren't part of a metcon. It also doesn't leave those muscles too shot over the next couple days, allowing metcons to be added in. Doing 5 sets of higher volume squats after lifting heavy on the same movement is going to have a pretty significant effect on recovery time. Might as well split it up.
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