Funny that, haha. Great work dude!
1 Like
2/15/23
BBBB W1/D3
GIANT SETS (jump - pull - core)
Box jumps:
5x2
Mat pulls: (4)
45x10
135x5
235x5
275x5
310x5
Hollow hold:
x5 sets
GIANT SETS (pull - dip - band)
Mat pulls: (4)
235x5x10
Dips:
5x10
Band face pulls:
5x20
12:32 prescribed supplemental and assistance time
NG chins: (wide)
BWx10
+45x4
+25x7
BWx11
Band upper back good mornings:
x30
CONDITIONING
Tabata DB front squats w/25s:
x8/round - 5 rounds racked + bonus round
I was planning on a conditioning workout today, but decided to get another lifting day in instead. I might just plan on going all four workouts back to back and then get in my conditioning workout on Fridays. Life will most likely dictate the plan.
Lower back was definitely feeling it today, but by the time I got going this wasn’t too bad. Forgot to note, but in all the workouts so far I’ve been doing plate change rests on the main work and then taking 75 seconds between sets of supplemental work. Those will certainly increase each week.
Decided to just hit a handful of failure sets of chins as additional assistance and then the burnout band set of good mornings. Chins twice a week tends to work for me, so figured I’d do them on “back day” since I have rows on the two upper body days. Plate pinches double as a grip builder and an elbow rehabber it turns out.
I forgot how to read a clock and did three rounds of squats in the first minute of that Tabata workout, so it sucked extra bad. Hadn’t touched these in a while but wanted to chase some of the soreness out of my legs from Monday.
1 Like
2/16/23
BBBB W1/D4
GIANT SETS (bench - band - core)
Incline axle bench: (2)
50x10
80x5
105x5
120x5
135x5
Band pull aparts:
5x20
Band side bends:
5x10
SUPER SETS (bench - row)
Incline axle bench: (2)
105x5x10
DB row:
70x5x10
<12:00 prescribed supplemental and assistance time
DB flat bench: (drop set)
70x5, reps of 60, 50, 40, 30, 20
Lateral raise:
10x50 rest/pause
Poundstone curls:
x147
Band pushdown:
x50
CONDITIONING
Tabata pause Bulgarian split squats
Came home late, had the house to myself for a little bit, so decided to just get this workout in before my fiancee got home. Frees up the long weekend for whatever else.
Paused every rep of the supplemental work, made for a better challenge as the sets went on. Really focused on squeezing the back muscles on those rows, felt like I was swollen afterwards. Back pumps are sweet.
Hammered through the rest of the assistance with no rest between movements. I have powerblocks, so when I was done with the bench I put them back in the nesting stack, ripped out the selector and burned through those lateral raises. Dropped the handles into the weight stacks, walked over and started the Poundstones. Whole new level of suck going into those after that. Racked the bar, grabbed the band, and just kept the burn churning.
If I could maintain an every day status of the pump I had after this workout I’d probably stop lifting altogether.
Wrapped it all up with a 3/4lb flank steak, spanish rice, and broccoli florets. Will probably consume a peanut butter sandwich or something before bed.
2 Likes
2/17/23
Conditioning
EMOM workout:
Odd - 3 burpees + 120lb suitcase carry down and back
Even - 2/per arm 40lb DB snatch + 120lb suitcase carry
x10 rounds
120lb suitcase carry down and back x2
x5 rounds
140, 150, 160, 170, 180lb carries down and back
Pretty decent carry workout here. Started it with a combo to get the heart rate up, then transitioned to more carry volume, then started adding weight once the fatigue was there. 180 was about tops for my left hand, right held strong though. Need to get a second set of bumpers so I can do legit farmers.
1 Like
2/18/23
Cardio
60lb weight vest walk ~2 miles
2/19/23
Cardio
~2 mile jog
2/20/23
Conditioning
“Bow Your Head Before Grace”
30 burpee chins into burpee into DB clean and press with 40s - 14:12
Not enough time today for a full workout, so shifting the schedule a day and hit some conditioning instead. Swapped the bar out for DBs to make set up and take down a bit quicker, but Pwn’s gross ideas always answer the call. Had a good rhythm going between the burpee stuff, but the overhead press is where I found the suck.
1 Like
2/21/23
BBBB W2/D1
GIANT SETS (jump - squat - core)
Box jumps:
5x2
Squats:
45x10
135x5
180x5
205x5
230x5
Planks:
x5 sets
GIANT SETS (squat - chin - dip)
Squats:
180x5x10
Over hand pull ups:
5x10
Dips:
5x10
14:17 prescribed supplemental and assistance time
Belt squat: (strip set)
135x8, reps of 110, 85, 60, 35, 0
CONDITIONING
Tabata burpee KB swings w/32kg
The biggest thing I want to note about this workout is that I shaved over a minute of time off my supplemental and assistance work, while increasing the weight on the squats and increasing the rest time between rounds. That’s what’s up. It was also completely miserable.
By the time I was done the belt squats, I was falling away from the bar, not walking away. Legs were completely locked up on me.
That conditioning at the end was just to say I didn’t skip it. I got 4 in the first two rounds, then just hung on for the rest of the three minutes and got what I could in. Legs didn’t want to bend at all.
I need some damn food.
1 Like
I couldn’t ask for a better acolyte! Great work dude.
2/22/23
BBBB W2/D2
GIANT SETS (press - band - core)
Football bar clean and press away:
45x10
75x5
90x5
100x5
Band pull aparts:
4x25
Incline standing ab wheel:
2x6
2x5
Football bar clean and press each rep:
75x5x10
8:59 prescribed supplemental and assistance time
DB bench mechanical drop set: (3, 2, 1)
60x6, 4, 6
Lateral raise: (drop set)
15x10
10x20
5x30
Hands x40
Band pushdowns:
x25
Band crunch:
x28
CONDITIONING
Tabata burpee jumping lunges
Solid workout. Press day generally goes that way. I like pressing the football bar even though it has its limitations.
Funny how the supplemental work goes with cleaning each rep. None of the cleans or presses are really all that difficult at this weight, but the fatigue builds in the upper traps first and that makes everything fall apart. Cleans start to become more full body, and the press is what slows down the most as it’s hard to get that solid launch pad.
Rest of the assistance was basically a big drop set from one thing to the next. Did the lateral and pushdowns in the opposite order accidentally, probably doesn’t matter much though.
Really just had to hang on again for that conditioning. First minute was strong, but it all came crashing down after that. Legs were in slow motion as the jumps faded away from the lunges and the reps per round dropped. Actually hit a few more static lunges to get blood flushed after the timer was up.
@T3hPwnisher Thanks man! Keep on preachin’ the word haha.
1 Like
2/23/23
BBBB W2/D3
GIANT SETS (jump - pull - core)
Box jumps:
5x2
Mat pulls: (4)
45x10
135x5
255x5
290x5
330x5
Hollow holds:
5 sets
GIANT SETS (pull - dip - band)
Mat pulls: (4)
255x5x10
Dips:
5x10
Band face pulls:
5x20
12:16 prescribed supplemental and assistance time
NG chins: (middle wide grips)
BWx10
+45x6
+25x8
BWx11
Band upper back good mornings:
x30
CONDITIONING
Tabata burpees x5 and alternating DB snatch w/40lb x2/arm
Main work felt whack until the very last set. Belt probably made a big difference. Makes sense since I’m coming into this as a third consecutive BBB workout that I’d be a little tired.
Supplemental was solid though, shaved a little bit of time off again while bumping up the rest periods a touch. Next week is probably going to be pretty tough.
Conditioning was on the easier side today, I managed the 4 minutes across without much stress versus clinging on for dear life like that past couple days.
1 Like
2/24/23
BBBB W2/D4
GIANT SETS (bench - band - core)
Incline axle bench:
50x10
80x5
110x5
130x5
145x5
Band pull aparts:
5x20
Band side bends:
5x10/side
SUPER SETS (bench - row)
Incline axle bench: (pause first and last reps)
110x5x10
KB row:
32kg x5x10
<12:00 prescribed supplemental and assistance time
DB flat bench: (drop set)
70x8, reps of 60, 50, 40, 30, 20
Lateral raise:
10x50 rest/pause
Poundstone curls:
x148
Tricep pushdowns:
x50
CONDITIONING
Tabata burpee KB lift w/32kg (no pushup)
Forgot to look at the clock yet again after my last set of supplemental work, but have an idea where I’m sitting with it. Didn’t bump the rests up this week, kept them at 75s.
KB rows hit different than DBs. Not harder or easier, just different in a good way.
I think I hit a DB bench PR today, not that I care to keep track, but that’s cool nonetheless. No rest between assistance exercises, just kept the flow going. Makes for a pretty intense end of the workout.
Conditioning was simple but pretty much perfect for this day. Realizing now I didn’t get any single leg work in, which is optional per the program, but there’s always tomorrow for that.
1 Like
2/25/23
Cardio
~2 mile 60lb weight vest walk
1 Like
2/26/23
Cardio
~1 mile run
2/27/23
BBBB W3/D1
GIANT SETS (jump - squat - core)
Box jumps:
5x2
Squats:
45x10
135x5
190x5
215x5
240x5
Planks:
x5 sets
GIANT SETS (squat - chin - dip)
Squats:
190x5x10
Over hand pullups:
5x10
Dips:
5x10
17:48 prescribed supplemental and assistance time
Belt squats:
135x7, reps of 110, 85, 60, 35, 0
CONDITIONING
Tabata burpee KB swing w/32kg
Alright, first 1’s week done. Upped the rest to two minutes between giant sets on the supplemental. Felt pretty strong throughout even as the later reps became individual affairs. I’ve completed this workout once before, but without a time cap or giant setting with upper body movements. Next cycle looms near.
2/28/23
BBBB W3/D2
GIANT SETS (press - band - core)
Football bar clean and press away:
45x10
85x5
95x5
105x5
Band pull aparts:
4x25
Incline standing ab wheel:
3x6
1x5
Football clean and press each rep:
85x5x10
<13:00 prescribed supplemental and assistance time
DB bench mechanical drop set: (3,2,1)
60x6, 5, 8
Band pushdowns:
x25 rest/pause
Lateral raise: (run the rack)
5x25, 10x15, 15x10
15x10, 10x15, 5x25
Band ab crunch:
x27
CONDITIONING
Tabata burpee jump lunge
Went well, completely smoked after this. Did a bunch of shoveling before hand and going to have to do more after.
Left shoulder is hanging on by a thread right now. Not sure what exactly the issue is but I’m all jacked up. A deload is going to be awesome.
1 Like
3/1/23
Conditioning
Tabata prisoner squats w/plank rest
Wound up putting in a 15 hour day yesterday and it was just so late when I got home I scrapped any ideas I had for a workout and just did this before stuffing my face and going to bed. Nothing special, just trying to chase the soreness out of my legs and move through a long ROM.
3/2/23
BBBB W3/D3
GIANT SETS (jump - pull - core)
Box jumps:
5x2
Mat pulls: (4)
45x10
135x5
225x5
275x5
310x5
345x5
Hollow holds:
x5 sets
GIANT SETS (pull - dip - band)
Mat pulls: (4)
275x5x10
Dips:
5x10
Band face pulls:
5x20
15:42 prescribed supplemental and assistance time
NG chins: (middle grips)
BWx10
+45x6
+25x9
BWx12
Band upper back good mornings:
x30
CONDITIONING
Tabata jump rope
The extra day between the squat workout and this one was so blatantly obvious. Felt much more ready for this than either of the previous two pull workouts.
In a surprise twist, I didn’t even break into a sweat during the supplemental work. That’s a rare occurrence.
Jump rope was fun. Didn’t really challenge the lungs that much but my calfs were feeling it towards the end.
1 Like
3/3/23
BBBB W3/D4
GIANT SETS (bench - band - core)
Incline axle bench:
50x10
80x5
120x5
135x5
150x5
Band pull aparts:
5x20
Band side bends:
5x10
SUPER SETS (bench - row)
Incline axle bench:
120x5x10
BB rows:
135x5x10
9:21 prescribed supplemental and assistance time
Lateral raise:
10x50
Poundstone curls:
x149
Band pushdowns:
x50
CONDITIONING
Tabata burpee “bear dogs”
Cycle one done, cycle two looms near. Came into this with a decent headache, left with a rough one. Skipped the DB bench dropset. One is was to spare my shoulder some abuse, two was that my pecs were pretty smoked after the BBB sets, and three was my head was pounding to the point I almost called it completely after the 5th set.
Laterals were unboken to 50 for the first time, and my arm pump was top notch after.
That conditioning was sneaky hard. One round felt easy, the final 6 were not. For this I did the beginning of a burpee, popped up into the “bear” position, and then did a bird dog from that bear crouch. Super challenging on the core and resulted in a nice lung burner.
1 Like
3/6/23
BBBB W4/D1
GIANT SETS (jump - squat - core)
Box jumps:
5x2
Squats:
45x10
135x5
170x5
200x5
225x5
Planks:
x5 sets
GIANT SETS (squat - chin - dip)
Squat:
170x5x10
Over hand pullups:
5x10
Dips:
5x10
13:33 prescribed supplemental and assistance time
Belt squats: (drop set)
135x11, reps of 110, 85, 60, 35, 0
CONDITIONING
Tabata burpee KB swing w/32kg (no pushup)
Workout felt rough today. 5s week feeling like 1s week over here. Snow removal was about the only physical activity I did all weekend, so wonder if that’s got something to do with it. Big workout a couple weeks from now, gotta eat up for it.
Skipped the pushup on that conditioning workout to spare my shoulder a little abuse. It’s starting to feel better. Nothing major, but I’ve had a wicked knot in every head of my delt, my pec, and my trap on my left side for like 2-3 weeks now and it’s just finally starting to release.
2 Likes