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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

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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

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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

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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

 

giphy.gif

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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

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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

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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. 

  • Haha 1

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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 work
Cardio (Ugh):

1km run

No more. Cardio is hardio.

 

 

New NF Goals: Be more active in the forum. 

Edited by Loyster
I can't count months
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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

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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

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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

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19/2

Deload

Deadlift

 

Warmup:

1x5  60kg

1x5 70kg

1x5 90kg

Main
1x5 60kg

1x5 70kg

1x5 90kg
BBB: 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?

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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

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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.

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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.

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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

 

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