Used to do full body workouts 3 times a week and recently tried a 5 day split. Made the best gains ever. Riding on the wave and going to try 6 day BBB. Lets see if I can make it.
I work shifting hours, 35 years old, weigh 98 kg (216 lbs), 187 cm high (6,1) around 20% BF, eat about 3500-4000 kcal, get 7-8 hours sleep usually but during nightshifts only 5 hours.
Max lifts february 2011:
Deadlift: 180 kg (395 lbs)
Squat: 120 kg (265 lbs… my form sucks)
Bench: 125 kg (275 lbs)
Ramp 1 - week 1
MONDAY:
DB rows:
15 kg (33 lbs), 15, 15.
More kg next time. Last set was hard though.
BB bench press:
80 kg (176 lbs) x 15
80 kg x 13
75 kg x 14.
This one is in the ballpark. Going to add some more to first set on week 2
Standing BB biceps curl:
35 kg (77 lbs) x 14
35 kg x 14
35 kg x 13. Hard work, a bit loose form but going to up it a little next week.
Standing Smith calves:
170 kg (375 lbs) x 14
170 kg x 12
170 kg x 12. In the ballpark.
TUESDAY:
BB overhead press (1 notch from vertical):
42 kg (92 lbs) x 15
42 x 13
40 x 13
Cable Triceps pushdowns:
70 kg (155 lbs) x 15
70 kg x 15
70 kg x 14. This one can bare more kg next time
Front Squat:
60 kg (132 lbs) x 14
60 kg x 13
60 kg x 12
New to front squat. Bit nervous about the 2 times squat and 1 deadlift pr week so decided to try out switching front squat monday and hack squat saturday. Small weights but need to get the feel and have a lousy technique in the quads/ham excercises. Long stiff limbs.
This front squat I got legs to parrallel with floor and having a little trouble keeping the bar on the front delts. Tried cross over grip but ended up with hands side-by-side. Fun exercise though 
Hanging leg raise.
BW x 15
BW x 15
BW x 15. This one is a stupid exercise. I have low ceiling so I need to bend the legs. Feels wrong. Need to find me another abb exercise.
WEDNESDAY:
Incline BB press:
60 kg (132 lbs) x 15.
60 kg x 13
55 kg x 12. Ooops. Forgot I only needed 12 reps. need more kg next time!
Chinups (Lat pull down)
I suck at pullups/chinups, so to get my increase in, I need to use a combination of lat pulldown and chinups. Next week I’ll try chinups for 1st set and hope to get in the rep range. Then goind on the lat pulldown for the rest.
Lat pulldown - dont know what the numbers indicate… just use the increase on the blocks.
150 x 12
140 x 11
150 x 10
Incline dumbell curl
18 kg (40 lbs) x 10
15 kg x 10
15 kg x 10
First timei tried this one. Fun exercise that could be felt in the bis.
Calf raise standing Smith
180 kg (395 lbs) x 12
180 kg x 10
170 kg x 10. In the ballpark.
THURSDAY:
Seated lat raises.
10 kg (22 lbs) x 11
10 kg x 10
10 kg x 10.
This is one great lat exercise. First time I did it. Used to do normal standing lats with loose to slobby form when cheating. This one forces me to do proper form. Great!
CG bench
65 kg (145 lbs) x 12
65 kg x 12
65 kg x 12.
Not used to doing close grip. Fun. Can add more next week.
Leg extensions sitting
100 x 12
100 x 12
100 x 12. Easy. Dont know what the numbers are. Just going to increase on the blocks from week to week. This one was too low.
Dead lift
110 kg (240 lbs) x 12
110 x 10
105 x 10. In the ballpark. Hard work on all sets. Going to add some next week on the first set by sure.
Hanging leg raise.
BW + 10 kg (11 lbs) x 10
BW + 10 kg x 10
BW + 10 kg x 10.
I hate the exercise… need to find a better one but sticking to it this week.
FRIDAY:
BB bent over rows:
55 kg (120 lbs) x 10
55 kg x 10
55 kg x 10. Too little kg. Have hard time getting perfect form. A little loose but ill add more kg next week and try keep form in focus.
BB bench press:
90 kg (198 lbs) x 10
90 kg x 10.
90 kg x 9
Hard work but great form. Going to add more next week. Love benching
Standing biceps curl:
45 kg (99 lbs) x 10
45 kg x 9
45 kg x 8.
Loose form. Hard work… Hope I can add more next week.
Calf raise Smith:
190 kg (418 lbs) x 10
190 kg x 9
190 kg x 8. Love this one. Feel like superman in the Smith
SATURDAY:
OH BB Press (one notch from vertical)
55 kg x 10
55 kg x 9
55 kg x 8. Hard work. In the ballpark though.
Cable triceps pushdown
90 X 10
90 X 9
80 X 9
Hack squat
90 kg x 10. Easy. Need more kg.
90 kg x 10
90 kg x 10.
Hanging leg raise
BW x 10
BW x 10
I hate that exercise so I used Evil wheel x 10 for the last set instead.
Summary of week 1:
Finished first week. Very nervous about it, after reading logs and stories from others on T-Nation. Need to treat it with respect and go easy, but first week seems to be OK. Going to go hard on it next week. This is more like a feel. I strained my left hip doing 1RM deadlifts the week prior to deload and BBB. It still aches a little in certain posistions when I walk, but I hope it wont give me trouble during BBB… cross my fingers… So far no difference in body composition but this feels like a a good program.
Looking forward!!
Week 2:
Monday.
DB rows:
21 kg x 15 still too easy. need more kg.
21 kg x 15
21 kg x 15
21 kg x 14
More kg next time. Last set was hard. using only 60 sec pause since its a 1 arm excersise.
BB bench press:
85 kg x 15… hard work. good form.
85 kg x 12. Too hard. need to lower the weight. Still good form though.
80 kg x 13
75 kg x 12.
This is getting hard. Feels good though. Fell out of the rep range. Should have lowered the weight after the first set wich caused alot of energy.
Standing BB biceps curl:
40 kg x 15. Very hard. A bit loose on the form.
40 kg x 13. Form is getting too loose. Need to lower the weight.
35 kg x 14.
35 kg x 13. Tough. Forearms burning alot.
Standing Smith calves:
185 kg x 15
185 kg x 13. Hard work…
180 kg x 12. Getting burned out. Need to lower weight
170 kg x 14
Very good workout. Upping the weights all over and is getting there. Im not used to the 1 arm DB rows so I still need to figure out the weights.
Week 2 - ramp 1
Monday
DB rows:
21 kg x 15. Still too easy
21 kg x 15
21 kg x 15
21 kg x 14
More kg next time. Last set was hard though. 60 sec pause cause its 1 arm excercise.
BB bench press:
85 kg x 15. Very hard. Good form though.
85 kg x 12. Too hard. Need to lower weight.
80 kg x 13
75 kg x 12.
Should have lowered the weight after first set. Used alot of energy keeping the weight.
Standing BB biceps curl:
40 kg x 15. Very hard.
40 kg x 13. Getting loose on the form.
35 kg x 14.
35 kg x 13. Slobby form. Forearms are burning.
Standing Smith calves:
185 kg x 15
185 kg x 13. Hard work
180 kg x 12. Too hard…
170 kg x 14.
Nice workout. The weights are getting hard. Not used to 1 arm rows so I’m still figuring out the weights on these… Pulse is getting high with the 90 sec interval.
Tuesday
BB overhead press.
50 kg x 14. Hard work
50 kg x 11. Too many kg. Should have lowered the weight after 1st set.
45 kg x 13. Barely made last rep
40 kg x 14
Triceps pushdown
80 x 15. Pain in right triceps.
80 x 13
75 x 14
75 x 13. Pain gone. Probably just DOMS
Front squat (Smith… the squat rack was occupied… damnit)
75 kg x 9. Very hard. Never tried Smith-squat. ack…
70 kg x 13. Much better…
65 kg x 13
65 kg x 12. Maybe too hard. Smith feels weird.
I used more kg than i wanted to,since Smith is usually easier than free weight. But this was a bad choice for me. My left hip ackes alot. Hope pain will go way soon…
Evil wheel (abs)
4 sets of 15.
decided to ditch the hanging leg raise wich I cant do since my legs touches the floor when hanging. I’ll find some other ab-exercises.
Weird training since the front squat was technically difficult. Didnt feel i got it right but hard. Weird red spots and lines on right shoulder
Wednesday
Incline bench press BB
67 kg x 12. Lost the good form on the last rep.
65 kg x 10. Good form. 2 last set were hard!
65 kg x 9. Barely got last rep. Need to lower weight.
60 kg x 10
This was a great bench session.
Chinups
BW x 12. Poor form
BW x 9. I suck at this exercise… switching to lats so i can finish the 4 sets.
Lat pull down
160 x 11
160 x 10.
Incline dumbell curl
18 kg x 12. Too much swinging at the bottom
18 kg x 9. Need to lower the weight.
15 kg x 10. Better form. Burning biceps!
15 kg x 10.
I had to rest 1-2 secs at the bottom on the last to reps. Very hard…
Calf raise
195 kg x 12. Hard work!
195 kg x 10
190 kg x 11
190 kg x 10
Great training session!!
Completely wasted and took a 1 hour nap when I got home. around 4500 calories.
Thursday
I was tired today and busted after yesterday workout. 8 hours of sleep and still needed to take a 1 hour nap before training. DOMS in biceps…
Seated lateral raise
12kg x 10 reps
10 kg x 12
10 kg x 11
10 kg x 10
Close grip bench
75 kg x 12. Good form although arching back on last rep
75 kg x 10. Bouncing on chest on last 2 rep. Need to lower weight
70 kg x 11
70 kg x 10.
Good form. Hard work but feels great.
Machine leg extensions
120 x 12.
120 x 11. Good pump
120 x 11
120 x 11
Need to raise weight next week but good pump in legs.
Dead lift
left hip hurts during warmup but gradually fades away. Weird.
120 kg x 12 No pain in hip. Good sign. Hard work set!
120 kg x 10… tuff
110 kg x 11. The 90 secs are hard.
110 kg x 10
Feeling great on this! The 90 secs are taking a hard toll on the body. I got headache and had to sit down to get the pulse down.
weighted crunches on decline bench
BW + 15 kg x 12
15 x 10
15 x 10
15 x 10
Not as cool as the evil wheel but better than hanging leg raise…
Friday
Barbell bent over row
70 kg x 10. Yates style with palms up
70 kg x 8. Loose form. Need to lower weight
65 kg x 10
65 kg x 8
Barbell Bench press
100 kg x 10. (PR!)
100 kg x 7. Fell out of rep range. First set was too hard.
95 kg x 8
90 kg x 8. Wasted…
Great bench. Feeling stronger than ever and took a PR wich used to be 100 kg x 8
Standing biceps curl
50 kg x 10 (PR!). Form too loose though and too much swinging.
45 kg x 10. Still a little loose form
45 kg x 8
40 kg x 8
Great curl session. Last PR I had was 45 kg x 10.
Calf raise
205 kg x 10
205 kg x 10
200 kg x 10. Had to lower weight since i had lots of trouble on the last set
200 kg x 8. Out of energy and had som pain in lower back.
Feeling great although really tired after training and later in the evening. 8 hours sleep but its a hard program.
Saturday
Sitting OH press
60 kg x 8
55 kg x 10
55 kg x 9
55 kg x 8. Barely got last rep
Cable triceps pushdown
100 x 9
90 x 10
90 x 9
90 x 9
Hack Squat
100 kg x 10. Feeling great. No pain whatsoever
100 kg x 8. Keep hitting my hams. Poor form I guess
95 kg x 8
90 kg x 8
Evil wheel
BW x 10
BW x 10
BW x 10
BW x 10
end of week 2. Having trouble falling asleep at night but can usually get 7-8 hours. Food around 4500.
Body weight up 2 kg to 100 kg (220 lb).
Arms up 1/2 cm to 42 (16,5 inch).
Waist up 1 cm to 98 (38,5) 
Week 3 - ramp 1
Last week of the first ramp. Had to workout at 8 am wich was a bit hard. 5 sets of 15 was also pretty hard… I had lots of success in week 1 and 2 with adding weight and didnt feel wasted, so I had a feeling that this week would be “easy”… I was wrong.
Monday
DB bent over row
26 kg x 15
26 kg x 15. Last reps were real hard
26 kg x 13
26 kg x 13
26 kg x 13
BB bench press
90 kg x 14. Very hard…
85 kg x 12
80 kg x 13
80 kg x 11. Fell out of rep range. Wasted. Should have used jump sets…
75 kg x 13
Standing biceps curl
45 kg x 13
42 kg x 12. Feeling out of energy.
40 kg x 13
Using jump sets to get energy back…
40 kg x 14
40 kg x 13
Calf raise
190 kg x 14
190 kg x 13
190 kg x 12
using jump sets
190 kg x 13
190 kg x 13
Very hard sesion. Had to sit down to get the puls to fall and swetting like a pig. Hope I get better tomorrow when training at the normal time at 2 pm.
Tuesday
OH press
55 kg x 13 reps
50 kg x 13
47 kg x 11
45 kg x 15
45 kg x 13. out of energy and barely got last rep
Cable triceps pushdown
90 x 15
90 x 13. Poor form. Not pretty
80 x 13
80 x 15
80 x 13… Great pump in triceps!
Front squat
70 kg x 14… poor technique. Trouble getting to parrallel
65 kg x 13. Bar keeps sliding down from left shoulder
60 kg x 12
60 kg x 13
60 kg x 13
Very hard exercise. Poor form. Leaning forward and lifting heels of floor.
Evil wheel
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
Hard training session. 5 sets with 90 secs pause is hard on the big lifts and my form sucks on squatting. But its fun and I get great pump all over
Wednesday
Incline barbell bench
70 kg x 11 reps
65 kg x 10
60 kg x 11
60 kg x 10
60 kg x 9
Decided to not use jump sets. Too crowded in gym and I feel its a little weird stopping in an exercise… might use it later in the week though when reps get lower and weight get higher.
Lat pulldown
Didnt have energy to do 12 pullups… switching to pulldowns instead
170 x 10
160 x 10
150 x 10
140 x 11
140 x 10
Incline DB curl
20 kg x 10
18 kg x 10
18 kg x 9
15 kg x 10
15 kg x 10
Calf raise
210 kg x 10
210 kg x 10
200 kg x 5
had to stop… getting a pain in left foot on set 2 and worse on set 3… dont want an injury so i’ll call it a day.
Bad training session today. Out of energy even though i get 4500 kcal and 7-8 hours sleep… Hopefully just a midweek crisis
Thursday
Seated lateral raise
12 kg x 10. Barely made the last rep… havent improved on this exercise
10 kg x 12
10 kg x 11
10 kg x 10
10 kg x 10
Close grip bench
80 kg x 10
75 kg x 12… whoa… getting energy back. Feeling great!
75 kg x 10
70 kg x 10
70 kg x 10
Machine leg extension
130 x 11. Max kg of the machine…
130 x 11
130 x 10
130 x 10
130 x 10
Dead lift
130 kg x 10
120 kg x 11
120 kg x 10
110 kg x 10.
110 kg x 10
WOW… this was hard!! Swetting like a pig and puls is banging like crazy. 90 secs was not enough to get pulse down so completely wasted on last 2 sets. Lower bacjk very fatiqued. Had to lie on the floot for 1 minute before continuing training… great training!
Weighted crunch
18 kg x 12
18 kg x 12
18 kg x 10
18 kg x 10
18 kg x 10
Had to crawl out of the gym and drink 1 liter chocolate milk (0,5% fat, 100 carb, 35 protein and 600 kcal) to get energy back. One of the best training sessions on BBB… Love this program!!
Friday
Barbell bent over row (yates)
75 kg x 8
70 kg x 10
70 kg x 9
70 kg x 8
70 kg x 8
BB bench press
105 kg x 8. Barely got last rep
100 kg x 8
95 kg x 9
95 kg x 7
90 kg x 8
Great session. Feeling wasted!
barbell biceps curl
55 kg x 8
50 kg x 9
50 kg x 8
45 kg x 10
45 kg x 8
Calf raise
215 kg x 9
215 kg x 8
210 kg x 8
200 kg x 10
200 kg x 10
Nice log
I’m also doing BBB at the moment. I’m currently at week 5 and I am growing and gaining strength at a fast pace.
Do you do 60 second long rest periods in week 3? I did that, and I had to drastically drop the weight off. My chest supported rows looked like this in week 3:
15x56,25 kg
13x56,25 kg
13x50 kg
12x45 kg
13x35 kg
How do you keep your weights so constant thoughout the sets? Do you just recuperate fast or do you stay away from the point of almost failure? Just curious
I’m used to do 5-8 reps so I guess that when doing higher reps I run out of breath fast, but I also get the pulse down fast too. So I found out that I actually didnt need to do the jump sets wich I didnt like anyways.
Furthermore I try to stay away from complete failure so when I have trouble getting the last rep (i.e. 8 in a 8-10 day) I lower the weight instead og trying again. I dont fight the weight for more than 2-3 secs to get it up.
I love this program. I just finished week 3 and couldnt increase the weights as much as I had hoped for, and I feel more burned out now than the previous weeks, but I didnt find the 3 ramping weeks extremely hard.
It looks like you keep the weights up OK too though? I look forward to the training phase now for the next 3 weeks and I’m also looking forward to the lower reps and longer rest periods
I used 60 secs rest in the 1 arm exercises… the rest of the exercises I follow the program with 90 secs. I also follow the exercise order.
I find it a little weird that on some days I do the thighs movement (squat/deadlift) at the end of the training session instead of in the beginning… Its usually recommended that you do the heavy lifts first, but not on BBB apperantly… weird… But hey - it sure workd
Ahh, you’re right, it’s 90 seconds and not 60. I remembered wrong I believe it’s set to 60 in the last week of ramp 2.
I generally stay away from complete failure also, but I definitely allow more grinding at the end of a set than I used to do before - but it gives results so I don’t think too much about it. My flat db press has gone from 13x35 kg to 12x42,5 kg in 5 weeks so I’m happy with the progress. I’m usually a low rep/long rest kind of guy, so I think I benefited a lot from high reps/short rest.
I agree that doing thighs at the end is not quite logical, but it works out allright. The DC guys such as Dante recommend doing the same thing, so BBB is not the only template that calls for it. I think it’s not wise to train like this considering injury prevention, but picking the right exercises takes care of that.
On the first day I train thighs I do shoulders and triceps before, and those do not inhibit my performance in the trap bar deadlift, so that’s ok. On the second day I train chest and back before I do my nordic hamstrings, and that works out allright too since doing upper body doesn’t cause much relevant fatigue. On the third day thighs are set first, so I’m completely fresh when I start the front squats.
I think my lower body is pretty weak compared to my upper body, so I wasn’t sure if BBB was anything for me considering how upper body dominant it is, but I decided to give it a go and I have been gaining strength in the trap bar deadlift nicely, so apparently it’s enough work. I feel the upper body can handle more volume than the lower body, since thigh work puts such stress on the body as a whole.
12x42’s is a good weight. My best DB bench is 5x38, but I never train with DBs… I’m going to use them later on though since they are better than the BB
Saturday:
BB overhead press
60 kg x 8… hmmm, energy is a little low. Running out of steam faster than normal.
60 kg x 8
60 kg x 7
55 kg x 8
55 kg x 8
Cable triceps pushdown
100 x 10
100 x 8
90 x 9
90 x 8
90 x 8
Hack squat
110 kg x 8
110 kg x 8
110 kg x 6… Poor form. Keep hitting hams and loosing grip of the weight.
100 kg x 8
100 kg x 8
Abs pulldown (standing ind pulldown tower, bending forward)
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10
I love this program. Finished week 3 of the ramp 1 and couldnt increase the weights as much as I had hoped for in this week. I feel more burned out now than the previous weeks, but I didnt find the 3 ramping weeks extremely hard.
Now I’m on to the training phase next week and hopefully gain more strength!
Training phase - week 1
Monday
DB rows
32 kg x 12
32 kg x 12
32 kg x 12… hard to get the last reps with proper form.
BB bench press
95 kg x 12
95 kg x 10
95 kg x 12… Bouncing off chest to get the last 2 reps
Standing biceps curl
47 kg x 12
47 kg x 11
47 kg x 10… poor form
Calf raise
210 kg x 12
210 kg x 11
210 kg x 10