I mean a spreadsheet where everything is calculated for me
Google blackironbeast for a calculator that has most templates and options on it.
Just be aware that it is just a calculator, it’s not a coach. Just because it can produce the template, doesn’t mean that template makes sense or is smart. That’s why you buy the books.
From what I can see, it makes plenty of sense to me, at least for the main lifts. I really like the frequency and Upper/lower split set up. The point is, I think I can actually stick with it
BBB isn’t complicated, for sure. I’m not sure how well it would gel with daily conditioning though. My guess would be poorly.
I was thinking about skipping accessories to do conditioning. I was listening to the Absolute Strength podcast and the host recommended taking that strategy when there are no goals that would necessitate large amounts/specific accessories.
I’m the strange person who would rather do burpees than curls.
Also, I have a hard time mentally justifying not doing conditioning
So my 2c, and feel free to disregard, is to follow the philosophy Jim sets out, since you’re following his program.
That means balancing your training. Main lifts, explosive work, accessories, conditioning and mobility all have a place in this.
If I was to do a BBB template for you, you would probably look like this:
4 days lifting in the following template:
10 jumps or throws
531 main sets (PR sets for now)
BBB sets superset with a pull for upper and core for lower.
2 days conditioning
1 day rest/mobility.
7 days eating like you mean it.
The literal opposite of me here. Ill always do my compounds, I’ll usually do most of my accessories, I’ve given up programming conditioning. Actually I’ve given up even telling myself that Ill try to program conditioning on my next program.
I started my “fitness journey” as a runner who found a crossfitting gym teacher… I think that explains 99% of this
How much conditioning does Stefi Cohen do?
quite a bit actually from what I understand. She and Hayden are big advocates if metabolic conditioning (ie crossfit)
Absolutely.
I started (a long time ago) as a fat boy that wanted abs. I started by jogging, some effect, added lifting, more effect, more lifting less running, better effect still, diet and lifting, best effect.
Took me a long time to get there, thats one sentence covering 5 years of ‘aha!’ moments, but In the end I get leaner and look better using weights to the limit of my recovery and calories which means leaving out cardio and conditioning for me.
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You are quite strong and I admire this. But still you are too young and I think you must try more different training programs for more time (at leats 6 months each) in years ahead to know how they affect you. Furthermore the body changes with time- you’ll be physically and mentally different in your 30’s than your 20’s. When you follow someone’s advice like reviews, podcast, training programs, etc. don’t forget most of them are not meant for women. The female physiology is really different than male and it’s better to follow training programs meant for woman.
So my advice is -If you aren’t a professional athlete-don’t hurry- it’s a beatuful journey to explore how your body reacts, changes and evolves. I started 12 years ago and I’m still amazed what’s happening.
And finally I really want to tell you don’t forget every athlete, competitor, everyone in sport and fitness industry, every fitness/instagram model, coach,influencer, etc. uses steroids. If you don’t ( I suppose you don’t) , you just can’t compare to their results.
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Week 6: Day 4- conditioning
For time: (Bench press 10 down by 2-45kg w/ alt pistol 50 down by 10)-12:31
Bench Press: 3x10 EMOM-30kg
Battle rope: 6min easy
Technique: HS hold
- felt pretty good, bench press pistol workout felt really good and surprisingly quick, 3x10 a LOT harder than expected- pumped,getting better at HS Holds
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Week 6: Day 5
Back Squat: 1x5-60kg, 65kg; 1x4-70kg- mental fail
Conditioning: AMRAP 15min- (5back squat-60kg+10 situps+20 pushups)-7rds+5 back squat
Bench: 2x(6 regular+6 wide grip)-30kg
- I was feeling pretty tired, but felt better after warming up. 60kg had NEVER felt so heavy. Pretty disappointed at not doing 70kgx5. Conditioning felt great- squats actually felt light. Tired, but kinda kept moving. Press was NOT happening (I’ll do it tomorrow), decided to do a bit of bench instead
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Week 6: Day 6- conditioning
8x(5 pushpress-30kg+10situps+20 alt lunges)-16:30
Bench Press: 1x10; 1x3 w/ 3sec pauses- 95lbs
Technique: HS walk
- really tired but not too sore, a lot better than expected- literally stared at the barbell of 10 min spacing out
everything felt slow and sluggish but not too bad. stumbling around a bit. Pretty bad calf cramps last night…
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Max Test Day - Deadlift and Bench
Deadlift: 110kg- That’s 10kg below my previous max. i guess I shouldn’t be too sad since I haven’t deadlifted in 6 months, but I felt pretty down @T3hPwnisher that should come back quick right?
Bench; 55kg paused- This came up really easy, but failed 60kg (touch and go) about 3 inches from lockout. Honestly, I wasn’t expecting any bench improvement, so not too disappointed
Tomorrow is squats and press. Hopefully I can hit 85kg or at least 80. If not, I’ll probably start crying uncontrollably.
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So, Murrica. Use pounds for us, lol.
Keep weights in perspective - body weight is a good measure. I think it’s BW press, 1.5 x BW Bench, 2xBW squat, and 2.5xBW DL,or some shit like that.
There is no crying in lifting.
Go to Primanti’s and eat a sammich.
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Hitting 91% of your previous best after a 6 month layoff says to me you have developed a tremendous amount of strength. You are detrained on the movement and relying on brute strength. Once you can regain technique, it should really take off.
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I wish. I’ve been chasing 60kg (1.5 bodyweight) for the past 2 years… TBH, I haven’t put much effort (ie skipping volume to do conditioning) so I realize it’s my problem and can’t be too frustrated at my “lack of progress”
Will BBB serve this goal I see there are quite a few sets (5x10s) each week at light weights. I found it a bit hard to engage my glutes during the lift. A lot of relying on low back, especially in the warmups.
If you want to get better at 1rms, more practice at higher percentages would be necessary. Could use a conjugate approach, but I am gonna level with you: 1rms aren’t my thing.