Loyster Posted February 3, 2018 Author Report Share Posted February 3, 2018 2/2 Overhead Press Warm up: 1x5 25kg 1x5 30kg 1x5 35kg Main: 1x5 40kg 1x5 45kg 1x7 50kg (Equal to PR Just couldn't get that last rep) 1x1 60kg 1x0 65kg failed BBB bench: 3x10 50kg Accessories: Superset: 3x10 Side lateral raise 3x10 front raise Facepull: 5x10 Cardio: 1.6km run Tabata ropes 10 minute walk 1 Quote Link to comment
Loyster Posted February 5, 2018 Author Report Share Posted February 5, 2018 5/2 Deadlift Almost died! Good night with a nice little PR Warm up: 1x5 55kg 1x5 70kg 1x5 85kg Main: 1x3 100kg 1x3 110kg 1x7 125kg PR BBB: Front squat 4x8 60kg Accessories: 3x10 Bent over row 20/40/60kg 3x10 Lat pulldown 3x10 Cardio: 1km run 10 minute walk Quote Link to comment
Laghail Posted February 5, 2018 Report Share Posted February 5, 2018 9 hours ago, Loyster said: Almost died! Good night with a nice little PR 1 Quote Level 38 [TBD] Link to comment
Loyster Posted February 7, 2018 Author Report Share Posted February 7, 2018 7/2 Bench WITH PRS! Warm up: 1x10 20kg 1x10 30kg 1x5 35kg 1x5 40kg 1x5 50kg Main: 1x3 60kg 1x3 65kg 1x13 70kg (REP PR!!!!!!!!!!!!!!!!!!!!) BBB: Overhead Press 5x10 30kg - Moving up to 35 next week! Accessories BB Incline Bench 3x10 - 20/30/40kg Cable tricep stuff: 9x10 Cardio 3.2km run Quote Link to comment
Loyster Posted February 8, 2018 Author Report Share Posted February 8, 2018 8/2 SQUATS! OMFG ANOTHER PR! Warm up: 1x10 20kg 1x5 60kg 1x5 65kg 1x3 75kg Main: 1x3 90kg 1x3 100kg 1x6 115kg (Rep PR. I recorded this one to make sure I wasn't cheating. The first rep was definitely a bro rep, but the rest were solid by my approximation. Everything felt great. I also almost pased out which is fun... Had to take 15 minutes rest before hitting BBB) BBB: Deadlift 4x8 80kg Accessories: Leg Extension: 3x10 Hamstring curl 3x10 Cardio: 1km run Tabata Ropes 10 minute walk 1 Quote Link to comment
Loyster Posted February 10, 2018 Author Report Share Posted February 10, 2018 9/2 Overhead Press Fuck the overhead press... Warmup: 1x5 25kg 1x5 30kg 1x5 35kg Main: 1x3 45kg 1x3 50kg 1x3 55kg 1x1.5 60kg BBB Bench: 4x8 65kg Accessories: Superset Lateral raise/front raises: 6x10 Preacher curls: 3x10 15/20/25kg BB Curls... In the squat rack: 3x10 20/25/30kg Hammer curl: 3x10 Cardio: 1km run 10 minute walk Quote Link to comment
Loyster Posted February 12, 2018 Author Report Share Posted February 12, 2018 12/2 Deadlift Back = toast! Warm up: 1x5 60kg 1x5 70kg 1x5 80kg Main: 1x5 110kg 1x3 120kg 1x5 135kg - At this point my hamstrings and arse cramped at the same time so I decided to stop... Yep. That was a strange feeling... BBB: Front Squats 4x8 60kg Accessories: Bent over row: 3x10 40/60/70kg Lat pulldown: 3x10 Cardio: 1km run 10 minute walk 1 Quote Link to comment
Jord Posted February 13, 2018 Report Share Posted February 13, 2018 On 2/9/2018 at 9:31 PM, Loyster said: 9/2 Overhead Press Fuck the overhead press... said every lifter ever, for real 1 Quote Jǫrð, Delvian Nomad - Level 12 { Battle Log } Link to comment
Laghail Posted February 13, 2018 Report Share Posted February 13, 2018 2 hours ago, Taddea Zhaan said: said every lifter ever, for real Every lifter. Ever. For real. 2 Quote Level 38 [TBD] Link to comment
Loyster Posted February 13, 2018 Author Report Share Posted February 13, 2018 3 hours ago, Laghail said: 5 hours ago, Taddea Zhaan said: said every lifter ever, for real Every lifter. Ever. For real. Every time I think I'm getting bigger and stronger, the Overhead Press gut punches me back to humility. 1 Quote Link to comment
Loyster Posted February 13, 2018 Author Report Share Posted February 13, 2018 13/2 Bench Reasonable effort considering all things... At the start of my program back in July(Edited) last year I thought I'd test my 1rm and almost decapitated myself with this weight... Warm up 1x5 35kg 1x5 40kg 1x5 50kg Main: 1x5 60kg 1x3 70kg 1x6 80kg - I may of got an extra couple, but the way I ghetto engineered the safeties was poor. I hit it on my descent and couldn't recover properly after rep 4. Grinded hard to get what I did. BBB: OHP (Seriously go away!) 3x8 45kg This almost killed me. Calculated % and it was still so heavy that I almost couldn't complete it. 1x8 45kg Rest/Pause to get all the reps Accessories: 4x8 Incline bench: 50kg 4x8 Close grip Bench: 55kg 9x10 Assorted cable tricep workCardio (Ugh): 1km run No more. Cardio is hardio. New NF Goals: Be more active in the forum. 1 Quote Link to comment
Laghail Posted February 13, 2018 Report Share Posted February 13, 2018 43 minutes ago, Loyster said: Every time I think I'm getting bigger and stronger, the Overhead Press gut nut punches me back to humility. FIFY 1 Quote Level 38 [TBD] Link to comment
Loyster Posted February 15, 2018 Author Report Share Posted February 15, 2018 15/2 Squat day! Warm up: 1x5 60kg 1x5 65kg 1x5 75kg Main: 1x5 95kg 1x3 105kg 1x4 120kg - This is a on my back rep PR, but the expected on my app it's a few kg off. I needed one more rep to get it to 140kg. I need to test this but it's going to have to wait a few weeks. I need to deload and recover so I don't feel so beat up anymore. I had a long peak block this time because I was on a roll a few weeks ago. I'm glad I did it, but fuck I'm sore. BBB: Deadlift 4x8 100kg - Getting easier. Accessories: Leg extension: 5x10 Hamstring curl: 5x10 Cardio: None... Got up to the gym late because of work stuff, and decided to skip so I could actually get home and spend some time with the mrs. Other stuff: So much foam rolling! ALL OF THE ROLLING AND STRETCHING Quote Link to comment
Loyster Posted February 16, 2018 Author Report Share Posted February 16, 2018 15/2 Overhead Press Warm up: 1x5 25kg 1x5 30kg 1x5 35kg Main: 1x5 45kg 1x3 50kg 1x2 60kg - Rep PR 0x0 65kg failed BBB Bench 3x8 60kg 1x8 70kg Accessories: SS: Lateral Raise/Front raise 6x12 Shrugs 3x20 60kg Face pulls 5x10 BB Curls: 3x10 20/25/30kg Preacher curls: 6x10 10/15/17.5/20/25/30kg Cardio: 10minute walk Quote Link to comment
Loyster Posted February 19, 2018 Author Report Share Posted February 19, 2018 19/2 Deload Deadlift Warmup: 1x5 60kg 1x5 70kg 1x5 90kg Main 1x5 60kg 1x5 70kg 1x5 90kgBBB: Front Squat 5x10 50kg Accessories: Bent over row: 3x10 20/40/65kg SS: Lat pulldown/Seated Row 3x10 Cardio: 1km run Tabata Ropes 10 minute walk First deload day felt like active recovery more than anything else. I was so broken and sore before i went to the gym, and now. Still broken and sore but feeling a lot better than I did. I guess thats a deload win so far? Quote Link to comment
Loyster Posted February 21, 2018 Author Report Share Posted February 21, 2018 20/2 Bench Deload Warm up: 1x5 30kg 1x5 40kg 1x5 50kg Main: 4x8 50kg BBB Overhead press 5x10 30kg Accessories Incline Bench: 4x8 50kg (This was heavy... I need to work on this as more of a main movement. should be a nice way to bring up my bench and my overhead I think. If I'm wrong someone feel free to correct me, but I'm going to focus on making this bigger. Close grip bench: 3x10 40/45/47.5kg Tricep cable work: 9x10 Cardio 1km run Tabata ropes 10 minute walk Quote Link to comment
Loyster Posted February 21, 2018 Author Report Share Posted February 21, 2018 I also did 3x10 Banded pullups. I have no idea how much the bands gave me (They were green if it helps) but it was enough to get 30 reps which is the most I've done in so long that it actually worries me. Going to try to do these every few workouts from now on. Quote Link to comment
Loyster Posted February 22, 2018 Author Report Share Posted February 22, 2018 22/2 Squat day More deloading Warm up: 1x5 50kg 1x5 65kg 1x5 75kg Main: 1x5 50kg 1x5 65kg 1x5 75kg BBB: Deadlift 4x8 70kg Accessories: SS: Leg extension/Hamstring curl: 3x10 each Cardio: 3km run 10 minute walk So BBB... This is working. I'm finding that since I brought it back my strength has started climbing again, so I'm not going to get rid of it again. This must be the complaint that people have with volume in the basic 5/3/1. Without going and getting a copy of beyond 5/3/1 or whatever other revision Wendler has done I think this is probably a really good program for me. Front squats have been working well too. And they're fun. In that I'm thinking I'm going to shake things up and change my BBB to accessory lifts all round. Going forward I'm thinking I'll try this for all my BBB sets: Squat: Front Squat Deadlift: Sumo Bench: Incline OHP: Push press In other news I'm going to step up the HIIT and add something other than ropes because they're destroying me. My biceps, traps and upper back are constantly fried everytime I do them. I'm more than open for any suggestions on HIIT? Jump rope has been an option for a while, but I suck at it. Quote Link to comment
Loyster Posted February 23, 2018 Author Report Share Posted February 23, 2018 23/2 Overhead Press Deload Warm up: 1x5 25kg 1x5 30kg 1x5 35kg Main: 1x5 25kg 1x5 30kg 1x5 35kg BBB: Incline bench 4x10 20/30/40/55kg Accessories: SS: Side Lateral/Front Raise: 6x10 Cardio 10 minute walk 1 Quote Link to comment
Loyster Posted February 26, 2018 Author Report Share Posted February 26, 2018 26/2 Deadlift Warm up: 1x5 60kg 1x5 70kg 1x5 85kg Main: 1x5 95kg 1x5 110kg 1x7 120kg BBB: Front Squat 4x8 55kg PR of sorts Normally I pick a weight for the day and try to see where I'm at with it and adjust if I need to to finish all the reps. This was fairly easy... Ish... Holy DOMs later today! Accessories: N/A Running out of time, and decided to cardio for the fat Cardio: 1km run Tabata Ropes 10 minute walk Quote Link to comment
Loyster Posted February 28, 2018 Author Report Share Posted February 28, 2018 27/2 Bench Press Warm up: 1x5 35kg 1x5 45kg 1x5 50kg Main: 1x5 55kg 1x5 65kg 1x10 75kg (Last rep was 3 reds for lock out, but fuck it I'm counting it anyway :)) BBB: Overhead Press/Push Press 4x8 45kg Accessories: Dips: 5x5 Incline Bench: 4x10 45kg Close grip Bench 3x10 45kg Cable tricep work: 9x10 Cardio: 1km run 10minute walk Tabata Ropes Quote Link to comment
Loyster Posted February 28, 2018 Author Report Share Posted February 28, 2018 28/2 Rest day 40 minute walk - I'm counting this... This counts as log worthy exercise Quote Link to comment
Jord Posted March 1, 2018 Report Share Posted March 1, 2018 16 hours ago, Loyster said: 28/2 Rest day 40 minute walk - I'm counting this... This counts as log worthy exercise Yes, it does! Walking is good for the body and the spirit. 1 Quote Jǫrð, Delvian Nomad - Level 12 { Battle Log } Link to comment
Loyster Posted March 1, 2018 Author Report Share Posted March 1, 2018 7 hours ago, Taddea Zhaan said: I can't stop laughing at this. You've broken me! 1 Quote Link to comment
Loyster Posted March 1, 2018 Author Report Share Posted March 1, 2018 1/3 Squat Warm up: 1x5 50kg 1x5 65kg 1x5 80kg Main: 1x5 85kg 1x5 100kg 1x8 110kg (PR!!!!!!! AGAIN!!!!!!!!! It's like all the strength gains I haven't been making are all coming at once lately. Apparently I'm doing something right!) Pyramid: 1x5 100kg 1x5 85kg 1x10 60kg - This set wasn't part of the program, I just threw it in because I'm insane BBB Deadlift 3x10 100kg Accessories: N/A - Running out of time, and by this point I actually thought I was dying. Holy volume batman! Cardio: 10 minute walk Me after another PR 1 Quote Link to comment
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