Ramp 1
Week 1 - Day 3: 10-12 Reps, 120 sec. rest
Pendlay Rows
185x10
175x10
165x12
Decline DB Pullover
60x11
65x12
70x12
Stiff Leg Deadlifts
150x10
160x10
170x10
Reverse Flye
150x12
Seated Calf Raise
130x12
130x12
Zottman Curl
35x11
Smith Wide-RGP
150x12
Ramp 1
Week 1 - Day 4: 8-10 Reps, 120 sec. rest
Front Squats
160x8
165x8
170x7
Flat BB Bench
185x10
200x7
190x8
Rack Chins
BWx8
BWx9
BWx10
Smith High Incline Press
110x10
Smith Machine Calf Raise
270x10
270x10
Tricep Push Down
83x10
BB Bicep Curl
75x10
Ramp 1
Week 2 - Day 1: 13-15 Reps, 90 sec. rest
1-Arm DB Row
90x15
90x15
95x15
95x13
Sit Down Machine Flye
195x15
200x13
180x14
180x15
Incline DB Hammer Curl
27.5x15
30x13
25x15
27.5x15
Standing Calf Raise (machine)
295x13
295x13
275x13
255x15
Followed by a 20 minute workout on the elliptical.
Ramp 1
Week 2 - Day 2: 13-15 Reps, 90 sec. rest
Sit-Down Lateral Raise (machine)
150x15
160x13
150x11
130x13
Decline CGBP
185x11
165x12
145x10
125x13
Leg Press
360x15
410x15
450x15
500x13
Partial Turkish Get-Up
30x14
30x14
30x14
30x14
Ramp 1
Week 2 - Day 3: 10-12 Reps, 90 sec. rest
Pendlay Rows
195x10
185x10
175x10
160x12
Decline DB Pullover
70x12
75x10
65x12
75x10
Stiff Leg Deadlifts
180x10
180x10
180x10
160x11
Reverse Flye
150x10
Seated Calf Raise
140x12
150x12
EZ Bar Preacher Curl
80x10
Smith Wide-RGP
160x10
Ramp 1
Week 2 - Day 4: 8-10 Reps, 90 sec. rest
Front Squats
175x7
165x8
155x7
145x9
Flat BB Bench
200x7
185x9
170x10
175x8
Rack Chins
BWx8
BWx8
BWx8
BWx9
Smith High Incline Press
120x8
Smith Machine Calf Raise
320x10
340x10
Tricep Push Down
90x10
BB Bicep Curl
85x10
Ramp 1
Week 3 - Day 1: 13-15 Reps, 90 sec. rest
1-Arm DB Row
95x15
95x15
95x15
95x13
90x13
Sit Down Machine Flye
195x15
195x13
180x15
195x13
180x15
Incline DB Hammer Curl
35x13
30x15
35x13
30x13
27.5x15
Standing Calf Raise (machine)
255x15
275x15
295x15
275x15
255x15
Ramp 1
Week 3 - Day 2: 13-15 Reps, 90 sec. rest
Sit-Down Lateral Raise (machine)
160x15
160x13
140x15
140x12
130x13
Decline CGBP
185x12
165x13
145x13
145x13
135x15
Leg Press
520x15
520x13
480x14
450x15
450x15
Partial Turkish Get-Up
30x14
30x14
30x14
30x14
30x14
Ramp 1
Week 2 - Day 3: 10-12 Reps, 90 sec. rest
Pendlay Rows
195x11
185x10
185x10
175x10
165x12
Decline DB Pullover
80x10
75x11
70x10
65x12
70x10
Stiff Leg Deadlifts
180x10
180x10
180x10
140x10
140x10
Reverse Flye
150x11
Seated Calf Raise
160x12
170x12
EZ Bar Preacher Curl
80x12
Smith Wide-RGP
140x11
Ramp 1
Week 3 - Day 4: 8-10 Reps, 90 sec. rest
Front Squats
155x8
165x8
170x6
155x7
145x8
Flat BB Bench
200x8
190x8
185x8
170x9
165x10
Rack Chins
BWx8
BWx8
BWx8
BWx8
BWx8
Smith High Incline Press
115x7
Smith Machine Calf Raise
320x10
340x10
Tricep Push Down
96x8
BB Bicep Curl
95x8
These pictures are from after Ramp 1, I never took a picture before but I still have some ways to go. I’m seeing great results from the BBB program so i’m gonna stick to it. Current weight is at 270 lbs, I want to try and get to 230-240s by the time the summer comes back around.
[photo]30759[/photo]
[photo]30760[/photo]
SuperGrowth Phase 1
Week 1 - Day 1: 10-12 Reps, 180 sec. rest
1-Arm DB Row
95x13
95x12
95x13
Sit Down Machine Flye
205x12
210x12
220x12
Concentration DB Curl
30x10
30x11
27.5x12
Standing Calf Raise (machine)
295x12
315x10
315x12
SuperGrowth Phase 1
Week 1 - Day 2: 10-12 Reps, 180 sec. rest
Sit-Down Lateral Raise (machine)
170x11
160x11
150x12
Decline CGBP
190x10
185x10
180x10
Leg Press
520x11
540x10
450x12
Partial Turkish Get-Up
40x12
40x12
40x12
SuperGrowth Phase 1
Week 1 - Day 3: 8-10 Reps, 180 sec. rest
Pendlay Rows
205x8
195x8
185x8
Decline DB Pullover
85x9
80x9
80x8
Stiff Leg Deadlifts
180x9
180x8
150x10
Reverse Flye
165x9
Seated Calf Raise
160x10
185x10
Reverse Grip EZ Bar Preacher Curl
60x10
Smith Wide-RGP
160x10
I’m just starting my first run at BBB. Any advice? I’m in my first week and it’s all tough, I’m fully expecting the rest period decrease plus set increase to kick my ass. I noticed you ramp up the weights on some sets? What’s the reasoning behind that? I thought you were supposed to drop weight each set? unless I have it wrong?
Good to hear you’re starting BBB, it really is a fantastic lifting program. The advice I would give to you is to just stick with the program. I’m not going to lie to you, it gets grueling with 5 sets and only 90 seconds rest. Its going to push you physically and mentally. I just recently finished week 3 of ramp 1 and, needless to say, i’m glad its done! haha.
As for the ramping of the weights, I find if I can get a certain lift for the maximum number of reps on the first set, I always try to bump the weight up a little more for the next set. I’m not sure what they recommend in the strategy, it’s just something I do for myself to push it a little harder everytime in the gym. Good luck on the program and if you have any questions, feel free to ask.
SuperGrowth Phase 1
Week 1 - Day 4: 5-7 Reps, 180 sec. rest
Front Squats
185x5
185x5
185x5
Flat BB Bench
225x4
205x5
205x7
Rack Chins
25lb platex5
25x5
25x6
Smith High Incline Press
130x7
Smith Machine Calf Raise
340x7
350x7
Tricep Push Down
99x7
BB Bicep Curl
105x6
SuperGrowth Phase 1
Week 2 - Day 1: 10-12 Reps, 180 sec. rest
1-Arm DB Row
95x13
95x12
95x13
Sit Down Machine Flye
225x12
235x10
230x10
Concentration DB Curl
35x10
30x10
27.5x12
Standing Calf Raise (machine)
320x10
320x10
320x10
SuperGrowth Phase 1
Week 2 - Day 2: 10-12 Reps, 180 sec. rest
Sit-Down Lateral Raise (machine)
160x12
170x11
170x9
Decline CGBP
195x10
185x10
185x10
Leg Press
450x11
450x12
450x12
Partial Turkish Get-Up
40x12
40x12
40x12
SuperGrowth Phase 1
Week 2 - Day 3: 8-10 Reps, 180 sec. rest
Pendlay Rows
210x8
205x8
200x10
Decline DB Pullover
85x9
85x8
80x8
Hamstring Curl
140x10
150x8
135x10
Reverse Flye
175x8
Seated Calf Raise
180x10
190x10
Reverse Grip EZ Bar Preacher Curl
80x6
Smith Wide-RGP
170x10