22nd April - Final messing around before starting my 531 BBB next week.
OHP (1.3m rest)
WU sets
30kg x 5
33kg x 5
38kg x 5
Bench SS with 1 arm row (1.15m rest)
Bench
65kg x 5 sets of 10
1 arm row
26kg x 5 sets of 10
Dips (pathetic after that bench)
x 8
x 6
x 6
x 5
x 4
Lat pull down
56kg x 10
x 10
x 10
x 8
x8
My aim over the 6-12 weeks is to rehab my squat so i can squat more than my pathetic numbers now and not have my hip shaking like a shitting dog when i squat down.
Improve my dips so i can hit 5x 10 after the main work.
Improve my curl to get 50 reps in a few as sets as possible using the 20kg bar.
After the summer of 531 BBB I’ll smash the Meadows stuff again and see if going form one system to another creates some new growth while mostly keeping to maintenance level.
Spent about 5 hours digging our my garden yesterday so was dreading todays session. My lower back and forearms were very fatigued before starting. That being said i only struggled on the bicep and RDL grip so pleased overall.
Squat 531 1 Week 5s Pro (1.3m rest)
WU sets
67kg x 5
77kg x 5
85kg x 5 (wasn’t really hard at all which is good) Just have to watch my form
RDL BBB work (1.2m rest) - This killed my forearms!
67kg 5 sets of 10
Leg raises & BB bicep curls (1m rest after each exercise)
Leg raises 5 sets of 10 (happy with how these are progressing)
BB curls (not so happy with these)
20kg x 15
20kg x 13
20kg x 12
20kg x 11
20kg x 11
Looking forward to tomorrows session…dreading the 5 x 10 squat work later this week!
Bench 531 1 Week 5s Pro (1.3m rest)
WU sets
75kg x 5
85kg x 5
95kg x 5 (did all the reps but probably couldn’t have gotten any more) - very frustrating after lifting 4 sets of 6 reps with 100 pre surgery.
OHP BBB SS with 1 arm Row (1.2m rest)
OHP 33kg 5 sets of 10
1 arm row 26kg 5 sets of 10
Dips and lat pull down (1m rest between each set, alternating sets)
Dips
x 7
x 7
x 7
x 8
x 8
Lat Pul
56kg 5 sets of 10
Thinking of doing another 3 weeks after this without a deload and then deloading.
Before I start, just to let e everyone know I was a superhero this morning.
When I was warming up, a guy in the squat rack without pins got stuck under 250kg, half racked half not. I jumped in and lifted the one side up and over my shoulder to the correct height. I impressed myself anyhow and earned some gym bro points!
Anyhow.
RDL 531 1 week, 5s pro (1.3m rest)
WU sets
67kg x 5
77kg x 5
85kg x 5 (quite easy really)
Squats BBB (1.2m rest)
67kg 5 sets of 10 - smashed it and sweated like a pig. Also had a couple of very small rests on the last two sets before the last 2 reps.
Leg raises ss with BB curls (1m between each exercise)
Leg raises 5 sets of 10
BB curls really wide (think that’s my bicep weakness)
20kg 5 sets of 10
A hard sweaty morning but only 1 more session left on this BBB 3 week block.
So overall i hit all the weights and reps apart from the Bench BBB final week.
I will increase all the weights but not sure what to do about the bench though.
Actually looking at the details i will increase the weight as in theory it lowers for the next two weeks. So roll on the last 3 weeks of my 6 week BBB challenge
!!! Now i’m off to eat a bagel!
