Cycle 11, Week 1, Day 2 - Deadlift [5x1 at 100%]
Agile 8, jumping jacks, tuck jumps
Deadlift - [3s Week - 345 TM]
WU - 135x5, 185x5, 205x3
310x8 [PR, capped]
335x5x1 [5 sets of 1 at TM] - Used 335 instead of 345. See Notes.
1a. SSB Squat: 2x10, 2x5 (paused)
1b. SLDL: 2x10, 2x10 (deficit)
Core Circuit [ab wheel/Leg Raise/Decline Sit Up]: 3x25/15/12
Prowler +180lbs: 6 trips
PR set felt fast and left ~2 reps in the tank.
I called an audible and used 335lbs instead of 345lbs for the supplemental sets. 335lbs was my 1RM the last time I tested, so I’m happy I am now able to hit five singles with it. It turned out to be a good decision because the last two singles were slooooow.
Cycle 11, Week 1, Day 3 - Overhead Press [5x1 at TM]
Agile 8, Simple 6, Med Ball Throws
Overhead Press - [3s Week - 145 TM]
WU - 60x5, 70x5, 90x3
145x5x1 [5 sets of 1 at TM]
Superset w/ Press
Band Pull-Aparts: many
Towel Chins: 65 total reps
1a.) Close grip bench press: 3x12-15
1b.) Inverted Row: 3x15
2.) Curls & Front Raises: 3 sets each
Rower: 3000m easy
I like how this BBB progression of cycles has played out as 145lbs was my 1RM before beginning it, and now I’m able to get five singles with 145, with no problem at all. Similar to where I’m at with my deadlifts. Good stuff.
Trying out towel chins and inverted rows this cycle, just to switch it up a bit.
Cycle 11, Week 1, Day 4 - Back Squat [5x1 at TM]
Agile 8, Jumping Jacks, various hip/groin stretches
Back Squat - [3s Week - 290 TM]
WU - 115x5, 145x5, 175x3
285x5x1 [5 sets of 1 at TM]
Superset w/ Squat
Ab Wheel [100 total during supplemental sets]
Leg Press: 4x10
Conditioning / Core Circuit
Prowler +140lbs: 6 trips, alternating hanging legs raises & decline sit-ups after each trip
Rushed session as I was training with my wife and we apparently had places to be and people to see (as she kept reminding me, lol). I used 285 for the supplemental sets instead of 290 because 285 was my 1RM the last time I tested and I don’t want to break any 1RM PRs unless I’m confident I can get the reps needed.
Assistance was a quick four sets of leg press and then I quickly pushed the prowler while getting some core work in in-between trips.