Currently deloading and pondering Pervertor, my next phase. I’m actually going to use the 5/3/1 app to help me keep up with my workouts. I downloaded it about a month ago, but I’m finally able to use it, starting something new. It’s really cool, if you haven’t seen it. It’s funny, I have yet to even check back at 5/3/1 Forever to read about Pervertor, I just agreed to it sight unseen so I could join in with a few buddies on the board, @heretolog and @SvenG as well as anyone else that wishes to hop aboard!
Bench 135x5, 160x5, 190x5
Military Press 120 5x10
Db Row 5x10
Cable Curl 3x10
Overhead Tricep Ext 3x10
Face Pulls 3x10
That is right.
Wish I could add more about the program from 1st hand experience but only a day in.
Don’t see how you can go wrong doing Pervertor. The main work is exactly the same as 99% of the other templates and you get to taste 3 different supplemental set ups in one cycle. If anything the template is great for figuring out what supplemental set you think works best for you (my reasoning for using it along with the cool name)
Some jerk busted my car window yesterday so I missed the gym. It’s sucks and I had to pay it out of pocket, but at least I now have a new window and I made it to the gym today. I just combined yesterday’s workout with todays. It’s deload week, so I figured no harm no foul. It took me about an hour and a half. Kind of sad that the Boring But Big Challenge is basically over, Save for one workout, but the gains I’ve made have been immense. More on that in a moment. But here is the workout:
Squat 145x5, 175x5, 205x5
Squat BBB 225 5x10
Hanging Leg Raises 5x10
Military Press 75x5, 95x5, 110x5
Bench BBB 205 5x10
Chin Ups 5x10
Modified French Press 3x10
Db Curls 3x10
Face Pulls 3x10
I weighed in at 206.5 today Post workout, which feels like a huge milestone. I actually figured I’d lost weight since I’d been a little bit leaner the past few days. I just can’t believe the phenomenal progress I’ve made in size and on my lifts! There’s really no secret to it, just eat the food and hit your numbers in the gym. Do the work. It’s truly as simple as that! When I’m talking to people about how I’ve put on so much size this year and particularly recently, I wish I could tell them something more cool or exciting, but it’s just the culmination of time putting in the work.
So begins Pervertor!! I used the 5/3/1 App “Ultimate 5/3/1” to help me organize my assistance work and keep track here then transferred it over to my notebook afterwards. I had a good grasp on what exercises I like for assistance, and it was cool getting to do more assistance, as that can really be pushed during an Anchor. The Widowmaker was a lot of fun! It’s a shame I only get to do these for a week before it changes, but it keeps me on my toes and the variety is fun! I also set a rep PR today with 8 reps with 255 on Bench! As always, all assistance work was supersetted.
Bench 200x3, 230x3, 255x8
Bench Widowmaker 200x20
Chin Ups 4x10
Cable Overhead Tricep Extension 4x10
Db Curl 4x10
Lateral Raises 4x10
Decline Sit Up 4x10
Machine Standing Calf Raises 4x10
@SvenG@heretolog thank you guys both so much! My bench has really been growing lately, which I believe is a manifestation of how effective BBB was for me.
This workout was something of a monster. The PR set was good. I set a really nice new rep PR of 8 reps with 280. I can smell that 3 plate Widowmaker in my future… the Widowmaker today took a lot out of me. I knew I could handle it, I’ve done Widowmakers with more weight… but it could’ve been 135, I think it still would’ve been draining for all 20 reps right after I busted ass for that PR. I did the first 10 reps really fast without stopping to breathe or anything. Then I made the mistake, I took a breath. Your pacing on a Widowmaker is crucial. Either never breathe, or try to never lose your wind. The second option is mentally brutal because you’re under the bar for what feels like a year.
The assistance was brutal to get through after I murdered myself on the main and supplemental work, but I got through the entire workout in about 50 minutes. Supersetted the assistance. This actually reminded me a lot of my old DoggCrapp leg days. Heavy PR set followed by a Widowmaker. Honestly my favorite leg day combo ever. Absolutely can’t beat the DC leg day in my book.
Squat 215x3, 250x3, 280x8
Squat Widowmaker 215x20
Barbell Lunge 4x10
Lying Leg Curl 4x10
Parallel Bar Dip 4x10
Tricep Extensions with two Ropes 4x10
Another day, another dollar; at least from a Training point of view. And today I chased the bag, got this bread, hustled for that paper. Euphemisms aside, this was another bust ass session. I’m becoming so much stronger on Overhead Press than I ever thought possible, and wouldn’t you know it, this has coincided with my deltoids transmogrifying into titanic slabs of sirloin!
This May all sound like overconfidence, or braggadocio, but recently I’ve seen far too much body dysmorphia and self deprecation online. People that are consistently busting ass in the gym and that have come a long way should absolutely look at what they’ve done with admiration, but let not this confidence break their concentration from the daily work that needs done to go even further. They day you stop striving is the day you have given up. You are no longer a man. Be confident and always push yourself to the next goal, in lifting and life. Never let that Warrior inside you die.
Back to the lifting, I strongly believe that my gains in strength on Overhead Press in the past several months has made an enormous impact on my shoulder development, and overall development of my upper body. I think getting strong on Overhead Press May be the most important thing you can do to make your upper body more jacked. Some day I’m going to Overhead Press 225. I can’t wait to see what my shoulders look like then!
