Today, I finished my 13 Weeks BBB Challenge. First of all, this is the first time I sticked to any program for so long. I didn't miss a single workout, and I'm very satisfied with my consistency and dedication. In fact, I hope I can transfer this persistence to some other aspects of life, especially college life.
For those who are not familiar with 13 Weeks BBB Challenge template, this is how it looks:
And this is how I organized my workouts:
Military Press 5/3/1
Bench Press BBB
Chin Ups 5x10
Bench Press 5/3/1
Military Press BBB
Rows (dumbbell or barbell) 5x10
On lower body as a warm up i have been performing long or vertical jumps (10-15 reps) and Agile 8 (i have been doing Agile 8 at least once on most days), on upper body days warm up consisted of some throws or pylo push-ups (10-15 reps) and some standard stretching and joints preparing. On most days I superseted these explosive movements (jumps and throws) with pull ups (mostly 5x5). Also, on upper body days in between warm up sets on main lift I have been doing some light lateral raises, as it helps me to prepare my shoulders and feel more stable. Rows and chin ups were mostly superseted with BBB sets, as well as biceps and triceps exercises (which were some curls and dips/extensions). After my lower body days I have been doing some kind of conditioning (sprints, farmer walks, tire drags in last few weeks). I really didn't plan my conditioning work, and sometimes i totally skipped it, but at least once a week there was something which took out my breath. When it is about my diet, I tried to eat BIG, i probably could done better job on that field but I think I made a lot improvements in my eating habits, and I will continue that way.
And know lets talk about my results. As it had been stated more than a few times on this forum, I won't use 1RM formula to express my progression, because it is not its purpose and it is probably cannot be accurate on 10+ reps. So I will provide my first week and my last week of the program PR sets.
Exercise - First Week PR Set - Last Week PR Set + How Much More Weight
Military Press: 9 reps -> 11 reps +22lbs
Bench Press: 9 reps -> 11 reps +27lbs
Squat: 9 reps -> 10 reps +45lbs
Deadlift: 9 reps -> 12 reps +50lbs
Also, I don't look at scale often but this is the first time I weight 176lbs.
To simplify and express my personal impressions, I never felt stronger and never looked more muscular than today, after finishing this program. I know my lifts are still totally beginner level, as well as my gains, but I'm very very satisfied with what I managed to accomplish and I will continue to improve myself. I really enjoying 5/3/1 and it principles.
At the end, I'm sorry for so long post, but I felt need to write something and on some way thank to all on this forum (especially this subforum) and personally to Jim Wendler, because this place has big influence on my training and I hope it is going to have for a long time, this is only the start.
Now, I'm going to take deload week, I really need to rest mentally and physically from chasing PRs, and then I'm starting 5/3/1 For Hardgainers and probably coming here with some questions.