10/18 140.6 will try lifting today
10/18
Warm up circuit
Warm ohp 3x5 45
Ss pull up 3x3
Working ohp 5,3,1+,3,1. 60,70,75 (5 reps),70,60 (10 reps)
Gs pull up 5x3
Gs sumo deadlift 5x10 135
Hip thrust 5x10 135
Ss pull up 5x3
Lat pull down 5x10 90
Biceps ss shoulders 5x15 10 lbs
Damn
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10/19 140.6
Rest. stationary bike. Gonna do this in intervals for as long as my boyfriend works out. However long that is…
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10/20 141 c1w3d6
Yesterday I did 30 mins on the bike… My legs arnt use to that. Also made steaks… Yum
Warm up circuit
Warm bench 3x5 45,55,65
Ss planks
Working bench 531+35+ 80,90,100(7 reps),90,80(12 reps)
Ss db row 5x10 45
Squat 5x10 85 lbs
Rdl 4x10 100 (leg curl machine was occupied by 4 girls rotating… Not working in with that nonsense. Also… Haven’t don’t rdls in a min. My hammies are fried! 1st set alone made it hard to bend over.
Tricep push down ss cable face pulls 5x15 20,40
Another 2 rep pr on bench!
Tomorrow is the last day on this 3 week 531 cycle… Need to decided if I need to deload and what I wanna do next…
I liked BBB and fsl more than pyramid but I am glad I tried it out. I was doing pyramid on a cut which could definitely have contributed to my enjoyment of it.
Now that I am hovering around 140 instead of 150 I am thinking about doing a higher volume phase and maintaining. Might recomp out of it. Hovering around 25% body fat right now.
I am considering… The 13 week BBB challenge in beyond. I like how the first 6 weeks is standard BBB and the last is 5x5,5x3 and 5x1.
Awesome work Cherry.
Setting bench pr’s on a deficit i not easy.
.
Deload every 2 cycles or every cycle if you feel wasted.
.
Starting a new program like the BBB challenge, I would deload before. Deload every 2 cycles.
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Yep the 13 week challenge has the deload built into it after the 5x10 sets right before the intesity starts climbing with 5x5,5x3 and 5x1 sets.
I am probably gonna do something similar to what I have been doing on my accessories. Ramping up the volume from 3 sets to 5 over 3 weeks and Repeating.
I may also superset my push and pull in between the work sets like how he does it with kryptiea.
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10/21 141.6 rest. Hammies hurt.
10/22 145.2 hammies still hurt…
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Alright I am going to continue taking it easy this week. Might hit the gym 2 or 3 times for some light days.
Day 1 of 13 week BBB will be 10/27
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For the light days/deload days you could hit a single with your TM and do no backoff sets with just a little assistance fluff.
And you did the RDL’s right the other day
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@mortdk Thanks lol. I use to do them all the time but swapped them out this cycle for leg curls to see if I got better growth. I have not seen better growth but … Leg curls did help fix my knee pain. Probably alternating them going forward or look In to Nordic curls.
Singles at my tm. Hmm that’s do able. If… I only go twice more this week I would work up to a single on deadlifts and ohp on the same day. Then Thursday would be squats and bench.
I am going with a conservative tm for this. Something I know I can hit 5 reps for on each.
Squat: 135
Bench: 105
Deadlift: 225
Ohp: 75
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10/23 143.6
Warm up circuit
Warm squat 3x5 45,65,85
Working squat 100x3,115x3, 125x2,135x1
Warm bench 3x5 45,55,65
Working bench 85x3,100x2, 105x1, 110x1
Seated cable rows 2x10 85 lbs
Leg curls 2x10 85 lbs
Push up 2x10
Easy enough. Definitely feeling way more confident at my 135 lb squat. 5 reps isn’t a problem now.
Swapped dl and squat day because I want to start with squats on Saturday with the new program.
Will do dl and ohp on Thursday
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10/24 141.6 liss 2 miles (40 mins)
10/25 139.8
Warm up dl 3x5 135
Working 5,3,3,1 155,195,210,225
Ohp warm 3x5 45
Working ohp 5,3,1 55,65,75
Abductor and addictor machine 2x10 120
Pull up 30 reps
Bicels and shoulders 10 lbs 2x10
So how did the deload week with the heavy single feel?
Interesting to see if it transfers to a good start of the new cycles.
It was alright. They didn’t feel too heavy at all. Doing 2 sets of accessories is weird though. Lol
My understanding of BBB is deload week I should only do 3 sets instead of 5 sets at 40 or 50 percent and dial back accessories.yea?
Had to take a sneak peak in the beyond book.
Deload work is 5 x 40/50/60% or 5 x 50/60/70% if you’re beat up or 3 x 65/75/85 if you feel a like have a bit more weight.
- a couple of other options.
These time around or at least about a year ago he said do the single with TM he mentions it in the beyond book as well.
After the work sets do either no more than the worksets or as you said 5x10@50% 3x10@50% 5x5@50%.
I think it’s his way of saying it’s one week of deload as long as you don’t kill yourself it’s up to you, and yeah dial back accessories.
Then there’s the + sets sometimes he says do + sets sometimes do not do + sets. Here I mean on the BBB weeks. In beyond there’s no + on the worksets so no + sets.
If you feel good about that do it.
If you like to add a little to the worksets cap them with 2 reps left, so it’s not an all out effort.
If your BBB sets is being very demanding only do the prescribed reps.
And good luck with the challenge. The single on the last couple of weeks after the work sets can be very demanding.
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Cool thanks. I think I have those deload weeks planed in my spreadsheet as 5x50,60,70 and 3x10 @50
Deload has no + sets but all of the other weeks do .
I am excited for those singles. Even with me rolling back my training max a little those will be rep maxes. Feels like a hypertrophy block followed by a strength block.
Edit: i think he just drops the “+” assuming we know in beyond because there is this little did bit after the 3 month challenge “Remember that at NO time would you ever not go for a PR on the last set of the 5/3/1 work sets. In other words, if you can’t set a PR, then perform your “5x sets,” you had best pick another physical pursuit. At all times in life, you must expect more from yourself. This is strength training and it is hard work.”
I think the key here is its a pr set not an amrap set.
It’s a quite standard progressive overload with an accumulation phase (5x10 and 5x5) then intensification phase (5x3) ending with a realisation phase (5x1).
The twist is the 531 worksets over standard programs.
Looking at it I might even do this my self for the start of next year.
Right now I’m doing one of CT’s programs.
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10/26 140.8 looks like hovering around 140 for the last 2 weeks. Not gonna change any thing and keep eating as I am since it appears to he around maintenance ATM.
When I start 13 week BBB on Saturday I will probably just add an extra scoop of protien and 16 oz of oj around my work out. Keep it simple and adjust accordingly.
I am gonna take some before and after pics as well as measurments.
Today 2 miles walk. 10 incline and 3 speed again. 40 mins
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10/27 142.6
C1w1d1 of 13 week BBB
Squats!
Warm up circuit
3x25 Jack’s
3x10 air squats
3x20 mountain climbers
3x3 full hanging leg raises
10 box jumps
Warm squats 3x5
45 ss 1x10 push up
65 ss 1x10 push up
85 ss 1x10 push up
Working squats 5’s week
90 ss 1x10 T bar row 45
100 ss 1x10 T bar row 45
115 (9 reps) 1x10 T bar row 45
BBB sets 5x10 70 ss 3x10 rdl 70
Tricep ss cable face pulls 3x12 30,50
Few changes due to people being in my normal spot
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