PM conditioning
30 minute airdyne- 13.04 miles
Engine felt so strong on this. Was able to just keep ratcheting up the pace. Maybe I’ve just gotten used to the way the morning makes everything more difficult, but I was just stoked with how fit I felt on this
Mapped out a plan for the next cycle:
Mainly, it’s BBB beefcake. I’m gonna stick with just 3 lifting days a week-Monday press, Wednesday squat, Friday bench. I will be doing back squats again as oppose to front
I’ll be running it 3/5/1. I’ve never ran a program like this before, so I have no idea how it’ll go, but I’ve seen enough people vouch for it that I can trust it.
I’ll be doing Malcolm X for the 5’s week. A good way to keep difficulty from just taking a dip, while also staying true to the program. Loved to see @T3hPwnisher write up of it, & I copy a ton of his stuff so why not this too. Speaking of which, I’m also going to be doing 3’s progression for the main work. The 1’s week topset has held me back before, so this should let the supplemental really be a grind.
Assistance on each lifting day will just be 50 dips, chins, band pull aparts, & 20 Ab wheel. Want to keep this quick with no set up & most likely just giant set everything.
Will be doing some version of Juarez valley front squats on saturdays. With no front squats on Wednesday, this will slot in nicely.
Going to continue daily ABC’s, & add daily fill the sleeves. 100 reps of curls & tricep extensions every day. What could go wrong…
Considering just dropping the main work on squats. It’s risky, but looks like it would be a similar plan to Bromley’s 70’s power lifter program. Just don’t feel like I get a ton out of the main work, & would rather REALLY push the 5x10. Got a few more days to think about this one.
Also- will still have conditioning cranked way up. Conditioning workouts every Tuesday/Thursday/Saturday/Sunday on top of the daily ABC’s. I want to continue improving my running & overall capacity.
I’m m pumped to get started. Let’s do this