T Nation

Bone's Tired of Medium - BBB Journal


#1

I'm Bone and I'm starting a journal to help keep track of my progress and motivate me to always keep intensity paramount in the gym. I've been training for a few years seriously now, and have competed at novice lightweight in NGA before, but honestly... I'm sick and tired of being the 160 range.

I've spent my time trying programs and spinning my wheels, but now it's time to eat and get serious. I've read many people have had success with this program, and I like the idea of it's high frequency. I need to focus on getting stronger on the big four movements, so I'm going to make sure each workout day has at least has one of them.

This journal goes out to all the guys who are tired of only looking good in medium shirts. It's time to man up and go large :slight_smile:

Some other stats July 2009:
Height: 5'8
Weight: 160
Bench: 245x4
Squat: 265x6
Dead: 315x4
Press: 135x4

Going Big Beyond Belief, 4 way.


#2

Ramp One Week One

Day 1 13-15 reps, 120 sec rest

Lat Pulldown Supinated Grip
13/15
13/13
12/13

BB Bench Press
205/13
185/14
185/11

DB Seated Incline Curl
35/15
35/11
30/13

Seated Calf Machine
100/15
110/15
115/15

Abs

Nice, concise workout overall. I've never done such high reps before, so this had a different feel to it. A couple of times I went "Isn't this set supposed to be done already", which was funny. I've spent most of my time in 4-6 rep territory, but this change is good.

Extreme stretching after each muscle group also, via DC Training. I love that feeling.

Looking forward to high rep squats tomorrow :slight_smile:

Random Workout Song of the Day:

Unearth - Grave of Opportunity


#3

Ramp One Week One

Day 2 13-15 reps, 120 seconds rest

DB Lateral Raise
45/14
45/13
45/13

EZ Skulls - Weight each side
25/15
27.5/13
27.5/13

Squat*
205/14
205/13
205/12

Abs

*Working on my form and depth really makes all the change in the world. My hams and glutes were pretty much on fire, and it was pretty awesome. I really like what Rip mentions on looking "down and 6 feet in front of you". I feel more stable than looking upwards. It's going to take some time, but I think the squat numbers will get better quickly. The hardest part is breathing during the set.

Tomorrow marks the first higher volume day... time to get ready :slight_smile:

Random Workout Song of the Day:

Black Tide - Shout


#4

What's up with the 13/15 lat pulldowns? Kinda light.


#5

Haha whoops. I forgot to add the zero. So yeah I guess 130/15. You know you had a good workout when you can't focus and do math afterwards :slight_smile:


#6

Ramp One Week One

Day 3 10-12 reps, 120 seconds rest

Plate Loaded Row*
115/15
125/14
125/13

HS Incline Bench Press - Each Side
125/12
125/10
125/8

Deadlift
265/10
245/10
245/10

BB Press
115/10

Cable Curl - Straightbar
70/15

Reverse Grip Bench Press - Each Side
90/12

*Go up in weight next week for sure... bit of an underestimate

Random Workout Song of the Day

Bloodbound - Tabula Rasa


#7

Off day today, and it was MUCH needed already. Time is flying by, and I'm slowly getting that excited/scared feeling about heavy squats tomorrow.

I'm going to try and fix my form to rep 225 for 10. Should be good game :slight_smile:


#8

Some good looking weights there Bone.

Also good to see someone on the 4x a week program, you'll have to keep us updated on how you find it as the volume increases.

You're gonna have that 225/10 squat in no time!


#9

Thanks man... I def got it and then some... great workout today


#10

Ramp One Week One

Day 4 8-10 reps, 120 seconds rest

Squat*
235/10
235/9
235/9

BB Bench Press*
215/10
215/10
215/9

DB Row*
95/10
95/9
95/8

Upright Row (prescribed by C_C)
115/9

Calves took a back seat today due to time

Skulls - EZ Bar - Each Side
35/12

Seated DB Incline Curl
45/8

*Def going up in all these movements. I spent about 3 minutes contemplating 225 or more for squats, as I only got 205 on day 2 for 14, and still working on going deep. I just decided to go for it. It took a rep or two to find my depth, but once my thighs pretty much hit my chest and lower ribs I figured I was down enough :slight_smile:

Bench was lighter than I thought... need to get a spotter next time so I can really push it without worrying.

I've always been alright with DB Rows, time to move to 100's.

Overall, a pretty fantastic workout. I had a ton of energy, and I felt great. These workouts take a little longer because of the volume and warm up sets, about 70-80 minutes. Still not bad though. I might have to move my workouts around though, and make Monday a shorter day, because I work out a lunch hour. Might be a problem on 5 set days.

Random Workout Song of the Day

Decapitated - Sensual Sickness


#11

Not gonna lie man, when I got on my computer I was actually anxious to see whether or not you were going to get the squat.

Killer job, you crushed last weeks numbers with a vengeance!


#12

Thanks a lot bud, it totally felt great. That combo of nerves and knowing I have to show up makes all the difference.

Another great rest day today, and a pretty busy one on the job. Looking forward to starting Week 2 tomorrow :slight_smile: 90 second rest, let's do it.


#13

Whoops, I meant you crushed last squat days numbers! Regardless, good work.

Good luck with tomorrow, let the less-rest-and-extra-set fun commence.


#14

Ramp One Week 2

Day 1 - 13-15 Reps, 90 seconds rest

Supinated Grip Lat Pulldown
140/15
140/14
140/12
130/13

DB Bench*
90/14
90/10
80/11
65/13

DB Seated Incline Curl
40/13
30/14
30/13
30/11

Seated Calf Raise
90/14
90/14
90/13
90/12

Ok... let me start by saying that 90 seconds rest is tough. REAL tough. I never imagined that 30 seconds less would make such a difference. Cool thing though, is the amount of pump and tightness you have. I was pretty such a bullet would bounce off my upper body.

*Switch out DB instead of BB Bench. I did this for safety reasons and not having to worry about having a spot, especially when doing high reps. Much easier to ditch the weight.

Good workout today :slight_smile: I am a bit shocked at the strength decreases, but I'm happy that other parts of my training like conditioning is getting better. I'm just going to try to stay in the rep range no matter what. Egos are lame anyways.

Random Workout Song of the Day

Luna Mortis - Ash


#15

Don't worry about the strength decrease it happens, by the end of 18 week program you will have got it back and maybe doubled it !

Trust that the program will work, eat as much as possible and grow like a weed !

Also if you want to keep the Bench in, just do it in the Smith Machine, best invention ever for really high reps lol


#16

Thanks for the support STB. I plan on just sticking to the program and being aggressive on the first set of each exercise weight-wise. I'll trust the strength will come back in Supergrowth just like in your journal.

I was thinking about the Smith, but for some reason I don't like Bench Pressing in it. It feels awkward on my shoulders, so I tend to stick to free weight exercises. Probably just the way I'm put together :slight_smile:


#17

Ramp One Week Two

Day 2 - 13-15 reps, 90 second rest

DB Lateral Raise
50/14
45/14
45/13
40/14

EZ Skulls - Each Side
30/15
30/12
25/13
25/12

Squat
225/13
205/13
205/12
195/12

Abs

I'm going to talk about high rep squats probably every single time they come around. On the last set my quads were probably close to spasm, there was so much blood in there. I tried to DC stretch them afterwards, and that helped with the tightness. Very, very happy with the 225, which is up now 20 lbs with only one less rep. If there was someone around that could give a half decent spot, I might of tried it.

Always next time, though.

Thanks for the support STB and Burst. You guys are awesome.

Time to rest up, eat food, and watch UFC 100 tonight. Wonder what those guys squat... :slightly_smiling:

Random Workout Song of the Day

Damarill - Alice in Murderland


#18

Man nice squats! They're progressing pretty damn quickly.

Tell me you're cheering for our boy GSP :wink:. How do you think the fights are going to play out? We'll have to chat about them later. I'd bet Lesnar could squat a building.


#19

Ramp One Week Two

Day 3 10-12 reps, 90 Second Rest

HS Plated Loaded Row
145/12
145/11
145/10
135/11

HS Incline Press - Each Side
135/11
135/9
125/10
115/11

Deadlift
275/9*
245/10
245/8
225/10

BB Press
125/10

Cable Curl Straight Bar
90/10

RGBP - Smith Each Side
95/10

*I wanted that 10th one SO bad... but I just felt my form breaking down. Always better to be safe than hurt later.

Awesome workout, but man was I wiped the rest of the day. I needed green tea to stop from falling asleep :slightly_smiling: For anyone who doesn't think deadlifts count as a leg exercise, I suggest doing them in the 10-12 range. My quads were shaking on the 4th set. Legs were being used for sure. Super pumped for heavy squats on Weds... although I won't lie, I have that nervous feeling too. It's gonna be sweet.

Random Workout Song of the Day

Carcass - Heartwork


#20

Good work man nice bench! And I agree on the deadlifts my legs always hurt the next day after i do them. But good luck on the squat man I know it will take off!