Deadlift
5x45
5x45
Ws
5x125
5x145
8x165
Squat
5x45
Ws
10x70
10x70
10x70
10x70
10x70
Dips
4
5
5
6
Ab wheel
10
10
10
Notes-deadlift was good. Hit five reps rested for a breath then pushed for more reps. Squat was light but the 10 reps was a bit tough. Abs were ok and dips not as tough as I thought but hard still to do high reps.
Total time-36 minutes
Bench
5x45
5x65
Work set
5x95
5x105
10x120
OHP
10x45
10x45
10x45
10x45
10x45
Notes-took a longer break between workouts due to second covid shot. Was supposed to work out yesterday but felt so terrible I could barely get off the couch. Left lat area sore today but was able to get bench and OHP in. Bench went ok. Got 10 reps in for the last set. Press started to feel tough in left shoulder.
Total time-19 minutes
Bw-188.4
Ebf-17.3
Emm-42.2
BBB is a great way to build that strength base. Youâll see a lot of improvement if you just keep at it.
What percentage of TM are you using for the 5x10?
Iâm using 50% for the BBB lifts as Jim has it programmed in the beyond book.
Squat
5x45
Ws
3x100
3x110
6x125
Deadlift
10x100
10x100
10x100
10x100
10x100
Banded lat pull down
15
20
Notes- unexpected workout today. Slight headache before working out but pushed through it. Squat was ok. Hot 6 reps on squat, could have been more but called it as I thought I would struggle with 5 reps. First set of lat pull downs done with green band,65lbs. Second set did red band,30lbs. Very awkward and unsure itâs actually activating my lats. Deadlift felt light and good, still a work out.
Total time-23 minutes
OHP
5x45
Ws
3x65
3x75
7x85
Bench
10x45
Ws
10x70
10x70
10x70
10x70
10x70
Ring pull ups
6
6
6
Curls
15x34lbs
15x34
15x34
Notes- OHP good. Super sets done on OHP and ring pull ups. Super sets done for bench and curls. Curls done on ez curl bar.
Total time-31 minutes
Bw-187.2
Ebf-17.0
Emm-42.4
Still at it I see. I notice these workouts are moving very quickly. As you push your TM higher you will expect to need a bit more rest between sets; but at this speed you are probably getting a double benefit in that itâs a conditioning session too.
Yeah as I push on I know ill need more rest, something I struggle with at times, but right now ive been doing lots of supersets and using it as a bit of conditioning while trying to drop some weight
Squat
5x45
Ws
10x70
10x70
10x70
10x70
10x70
Deadlift
5x45
Ws
3x135
3x155
7x175
Chins
4
3
Notes-did squats first. Found that to be tiring. Used red mini bands for pull ups. Found them to be kinda useless for pull ups. Deadlift was good. Pushed the last set and got 7 reps
Total time-25 minutes
Bench
5x45
Work set
3x100
3x115
5x130
Banded lat pull down
15
15
15
OHP
10x45
10x45
10x45
10x45
10x45
Db rows
8x35
8x35
8x35
Notes- bench went ok. Last set was tough but got 5 reps. Banded pull downs done with red mini band,35lbs. OHP ok. Got tired on third set. Used 35lbs dumbbells for rows. Last set of OHP had to use left elbow sleeve due to slight pain in elbow.
Total time-21 minutes
Banded squat warm up
10
10
Squat
5x45
5x45
Ws
5x105
3x120
5x135
Deadlift
5x45
Ws
10x120
10x120
10x120
10x120
10x120
Abs
10
10
10
10
Notes-squat went very well. Hot 5 reps on my 1+ set and could have went for a few more but wasnât expecting to hit more then 3 reps. Warmed up with a band around the rack and seemed to do well for pushing the knees out. Deadlift was tough but was able to push through.
Total time-40 minutes
Bw-188.8
Ebf-17.2
Emm-42.2
OHP
5x45
5x45
Ws
5x75
3x85
5x95
Bench
5x45
Ws
10x90
10x90
10x90
10x90
10x90
Inverted rows
5
5
5
5
Notes-OHP went well. Thought it would be tough for more than 2-3 reps but got 5 on the 1+ set. Did inverted rows between sets as easier to super set then trying to do pull ups with the bar racked. Bench was ok. Started to get tired on set three and could feel it come sets four and five
Total time-33 minutes
Deadlift
5x45
5x135
Work set
5x150
3x170
5x190
Squat
5x45
Work set
10x85
10x85
10x85
10x85
10x85
Notes- had a rough drive home and wanted to workout but wasnât in good spirits. Deadlift went well. Wasnât looking forward to the squats but was able to hammer them out. Used a belt for squats and no knee sleeves. Last set of squats felt form start to break down.
Total time-30 minutes
Band pull aparts
15
15
15
Bench
5x45
5x95
Work set
5x110
3x125
5x140
OHP
10x60
10x60
10x60
10x60
10x60
Banded lat pull downs
12
12
12
Notes-bench felt heavy but was able to hit 5 reps on last set. Really felt my back being worked during this workout. OHP felt good and light. Last two sets felt tiring. Did banded pull aparts between bench sets and did banded lat pull downs between OHP.
Total time-34 minutes
Bw-188.4
Ebf-17.3
Emm-42.2
Banded squat warm up
5
5
Squat
5x45
Work set
5x100
5x115
6x130
Deadlift
5x45
Work set
10x120
10x120
10x120
10x120
10x120
Notes- squat went well. Could have done more then 6 but started to get a cramp on the left upper back area and called it. Quick workout due to the next few days being busy for work and limited time at home. Deadlift felt light and quick
Total time-30 minutes
OHP
5x45
Work set
5x65
5x75
6x85
Banded pull aparts
10
12
12
Bench
8x45
Work set
10x90
10x90
10x90
10x90
10x90
Tri push downs
20
20
20
Notes-last set of OHP felt heavy. Used a red mini band,30 lbs, for banded pull aparts. Used green band,65 lbs, for tri push downs. Bench good.
Total time-30 minutes
Deadlift
5x45
5x45
Work set
5x135
5x155
8x175
Back raises
10
11
11
10
Squat
5x45
Work set
10x85
10x85
10x85
10x85
10x85
Notes-afternoon workout, not as motivated as in the morning. Deadlift pushed and hit 8 reps. Mostly mental for thinking the weight was heavy and hit deadlift easily. Squats tough with back raises, lower back sore.
Total time-32 minutes
Bench
5x45
5x65
Work set
5x100
5x115
5x130
Banded pull aparts
10
10
10
OHP
10x60
10x60
10x60
10x60
10x60
Notes- bit rushed for time. Bench felt heavy and didnât think I would make 5 reps at the last set. Shoulders hurting going into the OHP. Low sleep last night. Last set on the 3rd rep of the OHP got light headed and had to pause for a few seconds, almost racked it but pushed on.
Total time-27 minutes
Bw-190.4
Ebf-17.6
Emm-42.0
Banded squat
10
10
Squat
5x45
5x45
Work set
3x105
3x120
5x135
Band tri push downs
10
10
Kneeling Ab crunch banded
10
10
Deadlift
10x140
10x140
10x140
10x140
10x140
Notes- squat went well. Last set was a bit messed up. Was thinking about the weight for deadlift and loaded the right side of the bar 2.5lbs more then the left side. Still hit 5 reps fairly easily. During warm up noticed joints popping but as I loaded the weight noticed no issues or problems. Deadlift went with the working weight out the gate. Early morning work out and trying to get it in before having to drop the kids off at school. Used knee sleeves and belt for squats and just belt for deadlift. Used a green band,65lbs, for squat warm up and a red mini band,30lbs, for the tri and Ab crunch work.
Total time-37 minutes
Bw-189.6
Ebf-17.4
Emm-42.1
Squat
5x45
3x95
Work set
5x105
5x120
5x135
5x150
Bench
5x45
5x95
Work set
5x105
5x120
5x135
5x150
Notes- took some time off for a long weekend and decided this would be a perfect time to do a testing week and figure out how true my maxes are and set up my next template, prep school or 5s pros,5x5 FSL. Squat went well. The 135 and 150 felt heavy and pushed to make the full 5 reps on the 150. Bench found took longer time between sets to get the work in. Last rep of 150 on the bench a grinder and lat really tight on fifth rep.
Total time-39 minutes
Deadlift
5x45
Work set
5x145
5x165
5x185
5x205
OHP
5x70
5x80
5x90
5x100
Notes- deadlift was ok. Last two sets,185 and 205 tough. Last set, 205, was tough and slow but hit five. Press felt Terrible. Last set I felt form break down around rep 4-5. The last rep almost lost balance and was not great form.
Total time-26 minutes