Thursday 23-Jun-2016
Main: Fasted Cardio
Jogging uphill: 1.5 km
Brisk Walking: 1.5 km
Friday 24-Jun-2016
Main: Fasted Cardio
Jogging uphill: 2 km
Brisk Walking: 1 km
Saturday 25-Jun-2016
12 Weeks BBB Challenge
Cycle: 2, Week: 3, Day: 1
Main Lift: Squat
1 x 5 @ 85 kg (6 RPE)
1 x 3 @ 97.5 kg (7 RPE)
1 x 3 @ 110 kg (PB) (8 RPE)
BBB: 5 x 5 @ 80 kg (70% of TM) Although I should do 5 x 10 but I did 5 x5 instead as I’m going to lower intake for next 3 weeks to prepare for diving vacation.
Assistance:
RDL: 3 x 10 @ 65 kg
Glute Bridge: 2 x 10 @ 50 kg
BB Standing Calf Raises: 2 x 30 @ 90 kg
Walking: 30 minutes mod pace
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Sunday 27-Jun-2016
12 Weeks BBB Challenge
Cycle:2, Week 1, Day 1
Main Lift: Military Press
1 x 5 @ 55 kg (7 RPE)
1 x 3 @ 62.5 kg (8 RPE)
1 x 1 @ 70 kg (9 RPE)
BBB: 5 x 10 @ 50 kg (70% 1RM)
Assistance:
Snatch Grip High Pull:
1 x 5 @ 50 kg
1 x 3 @ 57.5 kg
1 x 4 @ 65 kg
Pull Up: 3 x 5 @ body weight (Under 8 RPE, so it is going to be better)
Behind the Neck BB Press: 3 x 10 @ 40kg
Band pullapart 100 reps (done between all other assistance sets)
Tuesday 28-Jun-2016
12 Weeks BBB Challenge
Cycle:2, Week 3, Day 3
Main Lift: Deadlift
1 x 5 @ 110 kg (6 RPE)
1 x 3 @ 122.5 kg (7 RPE)
1 x 3 @ 137.5 kg (8 RPE)
BBB: 5 x 5 @ 102.5 kg (70% 1RM)
Assistance: (superset)
Front Squat: 2 x 10 @ 45 kg
GM: 2 x 10 @ 45 kg
Ab workout
Wednesday 29-Jun-2016
12 Weeks BBB Challenge
Cycle:2, Week 3, Day 4
Not good workout although I recorded PR; felt drained and too much tired and sleepy.
Main Lift: Bench Press
1 x 5 @ 77.5 Kg (6 RPE)
1 x 3 @ 87.5 kg (7 RPE)
1 x 2 @ 97.5 kg (9 RPE) (PR)
BBB: 5 x 10 @ 72.5 kg (70% TM)
1 x 10
1 x 10 (10 RPE) could barely complete last rep
1 x 6
1 x 6
1 x 6
Assistance:
Pull Up: 1 x 5 @ body weight
Kroc Row: 2 x 30 @ 22.5 kg
Band Pull Apart: 50 reps
If you set a PR, it’s a good session. Feeling like garbage is neither here nor there.
I felt cause I didn’t finish the prescribed reps for BBB and couldn’t do the pullup, also had to drop Kroc Row weight and even couldn’t accomplish 100 reps of band pull apart as before. May be a result of 3 weeks of fasting, irregular nutrition and 6 weeks of BBB challenge without deload. Anyway I’ve just finished 2 cycles and next week will be deload. My deload will be
Saturday: Squat / OHP 3 x 5 @ 50% TM
Sunday: Cosgrov’s 8 drills complex + 30 minute running / jogging
Monday: easy walking
Tuesday: Deadlift / Bench Press 3 x 5 @ 50% TM
Wednesday: Cosgrov’s 8 Drills complex + 30 minutes running / jogging
Thursday: easy walking
Friday: Off
In other words, you hit a PR but couldn’t/didn’t do your accessories and assistance as planned. That’s fine. The PR is the important part. The other stuff isn’t unimportant, but its only purpose is to support the main lift.
So still a good session. Well done.
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Saturday 7-Jul-2016
12 Weeks BBB Challenge
Week 7: Deload
Squat: 3 x 5 @ 60 kg (50% TM)
OHP: 3 x 5 @ 35 kg (50% TM)
Assistance:
BB Row: 2 x 10 @ 35kg
DB Row: 2 x 10 @ 22.5 kg
Conditioning:
Jogging: 10 minutes uphill
Running: 10 minutes
Walking: 10 minutes
Tuesday 5-Jul-2016
12 Week BBB Challenge
Week 7: Deload
Deadlift: 3 x 5 @ 72.5 kg (50% TM)
Bench Press: 3 x 5 @ 50 kg (50% TM)
Assistance:
I did some exercises that never been done since long time
Incline BB Bench Press: 3 x 5 @ 40kg
Behind the Neck Snatch Grip Press: 4 x 5 @ 40 kg
Power Clean (just to practice the movement): 4 x 5 @ 40kg
Pull up (mixed grip/ sup/ pro) 3 x 5 @ BW
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Saturday 9-Jul-2016
12 Weeks BBB Challenge
Cycle: 3, Week: 1, Day: 1
Main Lift: Squat
1 x 5 @ 77.5 kg (5 RPE)
1 x 5 @ 90 kg (7 RPE)
1 x 5 @ 102.5 kg (8 RPE)
BBB: 5 x 5 @ 95 kg (80% of TM)
Assistance:
RDL: 3 x 10 @ 70 kg
Glute Bridge: 2 x 10 @ 60 kg
Rope jumping: 100 reps both legs
Abs exercises
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How good is rope jumping?
@MarkKO I found it great. The 100 rep increased heart rate and kept it elevated between BBB squat sets. Also served as good warmup for my knees (I have old knee injury from car accident)
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Sunday 10-Jul-2016
12 Weeks BBB Challenge
Cycle:3, Week 1, Day 2
I had to decrease training intensity to the minimum accepted by 5/3/1 programming as I’m only 4 days away from diving course of Deep Diver that require me to reduce my weight, cut on carbs, and drop some weight and attend course almost empty stomach. So my daily intake since 12 days is around 900 to 1200 kcal only.
Main Lift: Military Press
1 x 5 @ 50 kg (6 RPE)
1 x 5 @ 57.5 kg (8 RPE)
1 x 5 @ 65 kg (9 RPE)
BBB: 5 x 5 @ 60 kg (80% TM)
Assistance:
Snatch Grip High Pull:
1 x 5 @ 47.5 kg
1 x 5 @ 55 kg
1 x 5 @ 60 kg
Pull Up: 3 x 5 @ body weight (finally got under 8 RPE)
BB Shrug: 2 x 15 @ 60 kg
Band pull apart 75 reps (done between all other assistance sets)
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Best of luck brother!
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Tuesday 12-JuL-2016
12 Weeks BBB Challenge
Cycle:3, Week 1, Day 3
Main Lift: Deadlift
1 x 5 @ 97.5 kg
1 x 5 @ 112.5 kg
1 x 5 @ 127.5 kg
BBB: 5 x 5 @ 120 kg (80% 1RM), but could do only the following 2 x 5
Assistance: (superset)
Front Squat: 2 x 10 @ 47.5 kg
GM: 2 x 10 @ 47.5 kg
Ab workout
Wednesday 12-Jul-2016
12 Weeks BBB Challenge
Cycle:3, Week 1, Day 4
Last session before leaving for my diving course. Workout went good although the huge caloric deficit.
Main Lift: Bench Press
1 x 5 @ 67.5 Kg (6 RPE)
1 x 5 @ 80 kg (8 RPE)
1 x 5 @ 90 kg (9 RPE) (PR)
BBB: 5 x 10 @ 80 kg (80% TM)
Assistance:
Pull Up: 1 x 5 @ body weight (below 7 RPE)
Kroc Row: 2 x 10 @ 47.5 kg
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Saturday 30-Jul-2016
12 Weeks BBB Challenge
Recovery Week
For the last two week; I haven’t done any strength training workouts. I was totally immersed in my diving training, and because of long bottom times and multi deep dives per day, I suffered from decompression sickness as a result of unplanned no-flight time after last dive (flight rescheduled!!!). The DCS was not critical but sever pain and inflammation occurred and I experienced total fatigue. So I found it is better to take full week off training and diet. I haven’t ruined my diet, all my meals were clean, but I ate fruits as much as I want, I added also whole wheat bread to my meals. I feel better now but I need another week of easy lifting before going back to 5/3/1 training.
I found it will be wise to do 2-days split for the current week before return back to 5/3/1 challenge
Today’s workout was:
Body weight warmup:
rope skipping, lunges, abs, squats, push ups
Squat:
1 x 5 @ 20 kg
1 x 5 @ 30 kg
1 x 4 @ 40 kg
1 x 3 @ 55 kg
1 x 2 @ 65 kg
1 x 1 @ 75 kg
3 x 3 @ 85 kg (70% TM)
Military Press:
1 x 5 @ 20 kg
1 x 5 @ 25 kg
1 x 5 @ 30 kg
1 x 5 @ 35 kg
1 x 5 @ 40 kg
1 x 5 @ 45 kg
3 x 5 @ 50 kg
Workout was tough, I think I’m still suffering from decompression sickness, or maybe it is a result of long off-period. Also during diving vacation I exerted too much effort, diving, carrying cylinders, too much walking and jogging, lack of good sleep, etc. But it was very exciting vacation full of activities, experience, and friendship relations.
BTW I’ve achieved the following diving certificates
Deep Diver Specialty
Enriched Air Diver Specialty
Geez, that’s rough! Glad you’ve come good. Well done on getting your certifications.
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