Injecting Cool Whip Straight Into My Veins

C2W1D3 - Incline BBB and Squat EMB. Had a couple days in a row off which is rare, but good for recovery. Basically did the minimum today (other than heavier cardio sets on the incline, because 60 is too easy).

  • Barbell Squat

    • 20 kg x 3 reps
    • 40 kg x 3 reps
    • 60 kg x 5 reps
    • 85 kg x 10 reps
    • 85 kg x 10 reps
    • 85 kg x 10 reps
    • 85 kg x 10 reps
    • 85 kg x 10 reps
  • Barbell Incline Bench Press

    • 45 kg x 5 reps
    • 55 kg x 5 reps
    • 65 kg x 3 reps
    • 70 kg x 5 reps
    • 85 kg x 5 reps
    • 95 kg x 5 reps
    • 65 kg x 10 reps
    • 67.5 kg x 10 reps
    • 70 kg x 10 reps
    • 72.5 kg x 10 reps
    • 75 kg x 10 reps

Shoulda run a bit, but didn’t feel like it.

2 Likes

overhead press and jaw line says otherwise. LOL

2 Likes

I have the jawline of an under-developed teenager (it’s in my freezer, I will send you pics) and my pressing strength is highly overrated.

1 Like

C2W1D4 - Dead BBB and Press EMB. Couple days behind schedule due to general lack of time, but at least that means I am pretty fresh. The deadlifts were all very easy, including the topset. Funny how quick the body adjusts to deadlifting, it absolutely sucked 4 weeks ago.

Presses felt like they always feel (heavy), but they went up and down, so who cares. These were only supposed to be 45 kilo for 10, but I barely even feel that. On the other hand, 65 is probably going too far. Might just slow it down and improve the rep quality with lower weights next time?

  • Barbell Deadlift

    • 70 kg x 5 reps
    • 90 kg x 5 reps
    • 105 kg x 3 reps
    • 115 kg x 5 reps
    • 130 kg x 5 reps
    • 150 kg x 5 reps
    • 100 kg x 10 reps
    • 100 kg x 10 reps
    • 100 kg x 10 reps
    • 100 kg x 10 reps
    • 100 kg x 10 reps
  • Standing Barbell Shoulder Press (OHP)

    • 20 kg x 5 reps
    • 30 kg x 5 reps
    • 40 kg x 5 reps
    • 50 kg x 10 reps
    • 52.5 kg x 10 reps
    • 55 kg x 10 reps
    • 57.5 kg x 10 reps
    • 65 kg x 10 reps
2 Likes

No Drugs Day. Fell about 1.5 hours short of my normal amount of sleep last night, which basically ruins me for the entire day. In other words, I was absolutely dragging ass. Which is fine on an off day like this, except for the jumps which need to be much better.

  • Machine MTS High Row

    • 20 kg x 12 reps
    • 25 kg x 12 reps
    • 30 kg x 12 reps
    • 35 kg x 12 reps
    • 40 kg x 12 reps
  • Lat Pulldown Machine

    • 40 kg x 10 reps
    • 50 kg x 10 reps
    • 60 kg x 10 reps
    • 70 kg x 10 reps
    • 80 kg x 10 reps
  • Pull-Up

    • 10 reps
    • 10 reps
  • Hanging Straight Leg Raise

    • 12 reps
    • 12 reps
    • 12 reps
  • Ab Wheel (standing)

    • 5 reps
    • 5 reps
    • 1 reps
  • Box Jumps

    • 5 jumps | 24 in
    • 5 jumps | 30 in
    • 5 jumps | 33 in
    • 5 jumps | 37 in
    • 3 jumps | 40 in
    • 3 jumps | 40 in
  • Muscle-Up

    • 2 reps
2 Likes

True mate, those are tough.

1 Like

C2W2D1 - Squat BBB and Incline EMB. My weight still really isn’t moving upwards, but so far it has not needed to. Honestly, I still feel like this very of 531 is too easy. There is a good chance that once I finish this cycle I will move over to the TM scheme…lots more weight, little less volume.

Still, this has not been a waste of time. I feel like all my lifts are in good shape.

  • Barbell Squat

    • 60 kg x 5 reps
    • 80 kg x 5 reps
    • 100 kg x 3 reps
    • 110 kg x 3 reps
    • 125 kg x 3 reps
    • 140 kg x 3 reps
    • 85 kg x 10 reps
    • 85 kg x 10 reps
    • 85 kg x 10 reps
    • 85 kg x 10 reps
    • 85 kg x 10 reps
  • Barbell Incline Bench Press

    • 40 kg x 5 reps
    • 60 kg x 5 reps
    • 70 kg x 10 reps
    • 70 kg x 10 reps
    • 70 kg x 10 reps
    • 70 kg x 10 reps
    • 70 kg x 10 reps

Ran for a bunch of intervals.

2 Likes

C2W2D2 - Press BBB and Dead EMB. Little tired today, but nothing here was too hard. Repping 75 always feels challenging, but a slow and controlled triple was not too bad. The 15 HSPUs at the end are proof that the volume stuff pays off, because I would not likely be able to do that at the end of a shoulder day.

  • Standing Barbell Shoulder Press (OHP)

    • 35 kg x 5 reps
    • 45 kg x 5 reps
    • 50 kg x 4 reps
    • 60 kg x 3 reps
    • 70 kg x 3 reps
    • 75 kg x 3 reps
    • 50 kg x 10 reps
    • 50 kg x 10 reps
    • 50 kg x 10 reps
    • 55 kg x 10 reps
    • 60 kg x 10 reps
  • Barbell Deadlift

    • 60 kg x 5 reps
    • 80 kg x 5 reps
    • 100 kg x 10 reps
    • 100 kg x 10 reps
    • 100 kg x 10 reps
    • 100 kg x 10 reps
    • 100 kg x 10 reps
  • Muscle-Up

    • 2 reps
  • Handstand Push-Up

    • 15 reps

Kinda shoulda ran a bit, but left knee was feeling a bit wonky.

2 Likes

C2W2D3 - Incline BBB and Squat EMB. Was debating skipping today to make sure I had recovered enough, but I needn’t have worried, this was all pretty easy. My work capacity is really good right now, which has me wondering if I might do a 3rd cycle after all. TBD.

  • Barbell Incline Bench Press

    • 45 kg x 5 reps
    • 55 kg x 5 reps
    • 65 kg x 3 reps
    • 75 kg x 3 reps
    • 90 kg x 3 reps
    • 100 kg x 3 reps
    • 60 kg x 10 reps
    • 65 kg x 10 reps
    • 70 kg x 10 reps
    • 75 kg x 10 reps
    • 80 kg x 10 reps
  • Barbell Squat

    • 20 kg x 3 reps
    • 40 kg x 3 reps
    • 60 kg x 5 reps
    • 85 kg x 10 reps
    • 85 kg x 10 reps
    • 85 kg x 10 reps
    • 85 kg x 10 reps
    • 85 kg x 10 reps
  • Dips - Chest Version

    • 5 reps
    • 6 reps
    • 7 reps
    • 8 reps
    • 9 reps
    • 10 reps
    • 11 reps
    • 12 reps
    • 13 reps
    • 14 reps
    • 15 reps
3 Likes

C2W2D4 - Dead BBB and Press EMB. Still feeling pretty easy. One more week to go, and then we will see.

  • Barbell Deadlift

    • 70 kg x 5 reps
    • 90 kg x 5 reps
    • 105 kg x 3 reps
    • 120 kg x 3 reps
    • 140 kg x 3 reps
    • 160 kg x 3 reps
    • 100 kg x 10 reps
    • 100 kg x 10 reps
    • 100 kg x 10 reps
    • 100 kg x 10 reps
    • 100 kg x 10 reps
  • Standing Barbell Shoulder Press (OHP)

    • 30 kg x 5 reps
    • 40 kg x 5 reps
    • 45 kg x 10 reps
    • 50 kg x 10 reps
    • 55 kg x 10 reps
    • 60 kg x 10 reps
    • 65 kg x 10 reps
3 Likes

Pull and whatever day, time limited so not many jumps.

  • Isolateral Plate Loaded Row

    • 50 lb x 10 reps
    • 50 lb x 10 reps
    • 75 lb x 10 reps
    • 75 lb x 10 reps
    • 95 lb x 10 reps
    • 95 lb x 10 reps
    • 120 lb x 10 reps
    • 120 lb x 10 reps
    • 140 lb x 10 reps
    • 140 lb x 10 reps
    • 165 lb x 10 reps
    • 165 lb x 10 reps
    • 95 lb x 15 reps
    • 95 lb x 15 reps
  • Pull-Up

    • 5 reps
    • 6 reps
    • 7 reps
    • 8 reps
  • Lat Pulldown Machine

    • 40 kg x 15 reps
    • 45 kg x 15 reps
    • 50 kg x 15 reps
    • 55 kg x 15 reps
    • 60 kg x 15 reps
  • Hanging Straight Leg Raise

    • 12 reps
    • 12 reps
    • 12 reps
  • Box Jumps

    • 5 jumps | 24 in
    • 5 jumps | 30 in
    • 3 jumps | 33 in
    • 3 jumps | 36 in
    • 3 jumps | 39 in
    • 3 jumps | 41 in

Going easy on the pulling has had a positive effect on the elbows lately.

1 Like

C2W3D1 - Squat BBB and Incline EMB. Squatting continues to be easy peasy at these weights and reps, really in a groove. Lower back gets tired by the end, but otherwise it is a breeze.

  • Barbell Squat

    • 60 kg x 5 reps
    • 80 kg x 5 reps
    • 100 kg x 3 reps
    • 115 kg x 5 reps
    • 130 kg x 3 reps
    • 145 kg x 1 reps
    • 90 kg x 10 reps
    • 90 kg x 10 reps
    • 90 kg x 10 reps
    • 90 kg x 10 reps
    • 90 kg x 10 reps
  • Barbell Incline Bench Press

    • 40 kg x 1 reps
    • 60 kg x 10 reps
    • 65 kg x 10 reps
    • 70 kg x 10 reps
    • 75 kg x 10 reps
    • 80 kg x 10 reps

Have been slacking on the running, mostly due to lack of gym time, but I am going to have to fix that. Maybe start running at home a little on off days or something.

4 Likes

Yuk. Nice volume work mate

1 Like

Thanks mate. One of the positives of doing BBB/EMB is that stuff like that becomes very trivial. Especially without AMRAP.

1 Like

C2W3D2 - Press BBB and Dead EMB. At first I thought shit was feeling heavy (this program builds a lot of general shoulder fatigue), but ultimately 80 went up smooth as butter, could have repped it a bunch. Went very easy on the backoff sets, because I need to incline tomorrow.

  • Standing Barbell Shoulder Press (OHP)

    • 35 kg x 5 reps
    • 45 kg x 5 reps
    • 50 kg x 3 reps
    • 65 kg x 5 reps
    • 70 kg x 3 reps
    • 80 kg x 1 reps
    • 50 kg x 10 reps
    • 50 kg x 10 reps
    • 50 kg x 10 reps
    • 50 kg x 10 reps
    • 50 kg x 10 reps
  • Barbell Deadlift

    • 60 kg x 5 reps
    • 100 kg x 10 reps
    • 100 kg x 10 reps
    • 100 kg x 10 reps
    • 100 kg x 10 reps
    • 100 kg x 10 reps
  • Muscle-Up

    • 3 reps
    • 4 reps
3 Likes

C2W3D3 - Incline BBB and Squat EMB. My upper body feels fairly tired, so even a weight like 105 I was not looking forward to. But it went up, a good, slow rep. Went a little easier on the cardio sets. Squats were all easy peasy, put more weight on the last 2 sets just because.

  • Barbell Incline Bench Press

    • 45 kg x 5 reps
    • 55 kg x 5 reps
    • 65 kg x 3 reps
    • 85 kg x 5 reps
    • 95 kg x 3 reps
    • 105 kg x 1 reps
    • 60 kg x 10 reps
    • 60 kg x 10 reps
    • 60 kg x 10 reps
    • 70 kg x 10 reps
    • 70 kg x 15 reps
  • Barbell Squat

    • 20 kg x 3 reps
    • 40 kg x 5 reps
    • 60 kg x 5 reps
    • 85 kg x 10 reps
    • 85 kg x 10 reps
    • 85 kg x 10 reps
    • 95 kg x 10 reps
    • 105 kg x 10 reps
  • Hanging Straight Leg Raise

    • 15 reps
  • Ab Wheel (standing)

    • 5 reps
    • 5 reps
    • 1 reps

Only one day left to go with this second cycle, and still not really sure what I am going to do next.

4 Likes

C2W3D4 - Dead BBB and Press EMB. Last session of this cycle. Easy as balls. Not quite sure what is next, but I find it likely that I will just mess around for a week before I figure it out.

  • Barbell Deadlift

    • 70 kg x 5 reps
    • 90 kg x 5 reps
    • 105 kg x 3 reps
    • 130 kg x 5 reps
    • 150 kg x 3 reps
    • 165 kg x 1 reps
    • 100 kg x 10 reps
    • 100 kg x 10 reps
    • 100 kg x 10 reps
    • 100 kg x 10 reps
    • 100 kg x 10 reps
  • Standing Barbell Shoulder Press (OHP)

    • 30 kg x 5 reps
    • 40 kg x 5 reps
    • 45 kg x 10 reps
    • 47.5 kg x 10 reps
    • 50 kg x 10 reps
    • 52.5 kg x 10 reps
    • 57.5 kg x 10 reps
2 Likes

Little gentle pulling day and of course box jumps. My elbows have been steadily improving the last few weeks, and I have to admit it is due to being more mindful of my pulling exercises.

  • Machine MTS High Row

    • 20 kg x 10 reps
    • 22.5 kg x 10 reps
    • 25 kg x 10 reps
    • 30 kg x 10 reps
    • 35 kg x 10 reps
  • Lat Pulldown Machine

    • 40 kg x 10 reps
    • 50 kg x 10 reps
    • 60 kg x 10 reps
    • 70 kg x 10 reps
    • 80 kg x 10 reps
  • Isolateral Plate Loaded Row

    • 50 lb x 10 reps
    • 50 lb x 10 reps
    • 95 lb x 10 reps
    • 95 lb x 10 reps
    • 140 lb x 10 reps
    • 140 lb x 10 reps
    • 185 lb x 10 reps
    • 185 lb x 10 reps
    • 140 lb x 20 reps
    • 140 lb x 20 reps
  • Box Jumps

    • 5 jumps | 24 in
    • 5 jumps | 30 in
    • 5 jumps | 33 in
    • 5 jumps | 36 in
    • 5 jumps | 40 in
    • 5 jumps | 40 in
    • 12 jumps | 36 in

Ran a bit for the first time in a couple weeks, was fine.

3 Likes

what you do in your apartment is your own business.

1 Like

Really trying to get better at doing it one-handed, and with less grip strain.

2 Likes