Bullmastiff | Week 2
Day 2
** Flat Barbell Bench Press **
- 85.0 kgs x 6 reps
- 85.0 kgs x 6 reps
- 85.0 kgs x 6 reps
- 85.0 kgs x 11 reps
** Tempo OHP **
- 40.0 kgs x 12 reps
- 37.5 kgs x 12 reps
- 37.5 kgs x 12 reps
- 35.0 kgs x 12 reps
** Pull Up **
** Parallel Bar Triceps Dip **
** External Rotation **
- 2.5 kgs x 12 reps
- 2.5 kgs x 12 reps
- 2.5 kgs x 12 reps
** Dumbbell Curl **
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
Day 3
** Deadlift **
- 145.0 kgs x 6 reps
- 145.0 kgs x 6 reps
- 145.0 kgs x 6 reps
- 145.0 kgs x 12 reps
** Barbell Front Squat **
- 65.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 12 reps
** Some Kind Of Row **
** Leg Extension Machine **
** Hanging Leg Raise **
** Seated Leg Curl Machine **
Day 4
** Overhead Press **
- 52.5 kgs x 6 reps
- 52.5 kgs x 6 reps
- 52.5 kgs x 6 reps
- 52.5 kgs x 13 reps
** Wide Grip Flat Bench Press **
- 52.5 kgs x 12 reps
- 52.5 kgs x 12 reps
- 52.5 kgs x 12 reps
- 52.5 kgs x 12 reps
** Pull Up **
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
** Parallel Bar Triceps Dip **
** Dumbbell Curl **
- 17.5 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
** External Rotation **
- 2.5 kgs x 12 reps
- 2.5 kgs x 12 reps
- 2.5 kgs x 12 reps
Notes:
- Tempo OHP is so hard on the shoulders it’s crazy. Doing like 1-2 stops during the rep with like 1s pause. Had to figure out a bit the right weight.
- I still learn front squats. It takes me like a few tries to get into position so it won’t sit on my shoulder bone. Right now it’s because of a wrist flexibility. I can stretch them enough, just that after the set my fingers feel sore.
- I have to catch my breath after the AMRAPs, they really take my oxygen away. On upper lifts I’m okay but lower body lifts…
- Everything goes smooth currently. I’m basically on the same bodyweight for a couple of months really, but I still seem to get more buffed.
- Still doing 5x10 pull ups on upper body days, I don’t want to give up on pull ups, and they’re pretty easy anyway.
- Wide grip bench press is also easy weight. Did it with a pause because it felt easy but I didn’t want to up the weight for now.
1 Like
Bullmastiff | Week 3
Day 1
** Barbell Squat **
- 125.0 kgs x 6 reps
- 125.0 kgs x 6 reps
- 125.0 kgs x 6 reps
- 125.0 kgs x 10 reps
** Snatch Grip Deadlift **
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
** Leg Extension Machine **
** Seated Leg Curl Machine **
** Some Kind Of Row **
** Hanging Leg Raise **
Day 2
** Flat Barbell Bench Press **
- 90.0 kgs x 6 reps
- 90.0 kgs x 6 reps
- 90.0 kgs x 6 reps
- 90.0 kgs x 7 reps
** Tempo OHP **
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps
** Parallel Bar Triceps Dip **
** External Rotation **
- 2.5 kgs x 12 reps
- 2.5 kgs x 12 reps
- 2.5 kgs x 12 reps
** Dumbbell Curl **
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
Day 3
** Deadlift **
- 157.5 kgs x 6 reps
- 157.5 kgs x 6 reps
- 157.5 kgs x 6 reps
- 157.5 kgs x 10 reps
** Barbell Front Squat **
- 60.0 kgs x 12 reps
- 60.0 kgs x 12 reps
- 65.0 kgs x 6 reps
** Some Kind Of Row **
** Leg Extension Machine **
Day 4
** Overhead Press **
- 52.5 kgs x 6 reps
- 57.5 kgs x 6 reps
- 57.5 kgs x 6 reps
- 57.5 kgs x 8 reps
** Wide Grip Flat Bench Press **
- 60.0 kgs x 12 reps
- 60.0 kgs x 12 reps
- 60.0 kgs x 12 reps
- 60.0 kgs x 12 reps
- 60.0 kgs x 12 reps
** Pull Up **
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
** Parallel Bar Triceps Dip **
** Dumbbell Curl **
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
** External Rotation **
- 2.5 kgs x 15 reps
- 2.5 kgs x 12 reps
- 2.5 kgs x 12 reps
Notes
- Overall good week for lower body, average week for upper body.
- On bench day I was very tired, I slept only like 4h and I was yawning at the workout, so I only managed to get 90x7 instead of like 10.
- OHP day was also kinda weird, don’t know what was up. I expected to do 10 reps also but I got short. I guess sleep from day 2 was the issue here.
- Day 3 I did less sets for front squat because I started feeling some nagging pain at my right knee (I opened a post about it). Also during leg extensions at the really stretched position I felt some pain, so I dropped it as well.
- Because of my nagging pain on my right knee, I’m going to probably take a deload week and avoid doing any heavy lifting. I don’t feel much fatigue. Next week would be the second wave of Bullmastiff, which at the start is a small deload, but I would do a stricter deload.
Starting now my 6th week of Bullmastiff. Here are some cool AMRAPs from the last 2 weeks after doing 4x5 before every AMRAP:
Squats: Week 4 - 112.5x10, Week 5 - 120x9.
BP: Week 4 - 80x12, Week 5 - 87.5x11.
Deadlift: Week 4 - 140x12, Week 5 - 155x9.
OHP: Week 4 - 50x16, Week 5 - 57.5x10.
All of these AMRAPs are not actually “As Many”, but like with 2 reps left in the tank because I don’t see a reason right now to go to failure.
S/D I wanted to be better, so lets see how this week will go.
On OHP I’m very strong, I didn’t expect myself doing 50x16 after 4x5. Bench is also going strong.
My BW now is 83.5kg. I’ve gained some fat at my belly, not something I’m used to see lol. I didn’t do any aerobic for a few weeks so I guess that’s why I gained fat. Still have abs though.