Work work capacity seems pretty good. It will be interesting to see how you find BBB. The supplemental percentages seem a little low at first glance, but if you keep the rest short enough the weight catches up with you. Also don’t forget to push the accessory work. This is where the magic lies for me.
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Work for today:
531 BBB week 1 day 2:
Deadlift: 315x5, 365x5, 410x5, 255x10, 225x10, 255x10, 255x10, 255x10
Db bench: 70x9, 70x10, 70x12
Chest support db rows: 55x10, 55x10, 55x10, 55x10, 55x10
Ab wheel: 12, 12. 12.
Standing French press: 50x20
Conditioning: 30 min incline treadmill walk. 5 Inc, 4mph
Notes:
- was exhausted today, which I honestly think is due to sleeping so much lol. My body was like “wait, no, I liked that, go back to that!” Weights felt heavier than hell, but still moved about as fast as I’d expect, further supporting my theory that how well you feel has very little actual impact on strength.
- sets of 10 on deadlift just absolutely suck. Lower back was getting a pretty insane pump from these. Weird in that I never felt like my strength was in question, it was more of keeping my lungs in check while feeling my erectors blow up. Hoping these add some mass to my traps. I really want massive traps, while doing almost no direct trap work. Yes I see the issue.
- db bench really should make a bigger appearance in my training, so I’m going to prioritize it a bit.
- did chest support rows to spare my lower back as much as possible. Happy with that decision.
- threw in some French press at the end just to light up my triceps, but sticking with the 50 reps pushing limit Wendler lays out for BBB
- I tried some incline treadmill walks today, somewhat out of curiosity. I see guys doing this all the time, especially bodybuilder types, and I’ve always thought it looked a little dumb. Like how could just walking really be cardio? Well, I was wrong lol. This was harder than it had any right to be. Not like “I can’t do this” but more “damn, I’m actually working rn.” Clicked my heart rate right around 140 the entire time, pretty good zone 2 for me. I may use these more. Longer walks, spares the joints a bit while still getting the cardio benefits, save running for the higher intensity stuff
@simo74 I will say that two days in, and I straight up do not like BBB haha. I’ve never really been a big volume guy with the barbell lifts, I’m either focusing on one heavy all out set, or a lot of sets focused on bar speed, so this is a bit out of my normal wheelhouse, and I straight up do not enjoy it. But, that probably also means it’s good for me, and I’m sticking with it for at least the two cycles as planned. If my results aren’t good, then I’ll throw it away and never run it again lol, but I have a suspicion this is something that will benefit me
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This is why I keep coming back to it: it’s amazing how a little more time and experience gives you better perspective.
BBB is always such a solid return to basics: I know you’re going to crush this. And kudos on the discovery of the walking cardio: it’s honestly amazing how beneficial it can be.
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I don’t have massive traps, but just doing a lot of deadlifting and deadlift variations really grew my traps. I generally don’t do high-rep sets, but I do a good amount of sets and a variation of deads at least three times a week. Obviously, some additional direct trap work would help the process, but I think you’re going to be ok with this. Not that you asked…
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Work for today:
BBB w1d3
Bench: 165x5, 185x5, 210x5, 135x10, 135x10. 135x10, 135x10, 135x10
Lat pulldown: 140x10, 145x10, 145x10, 160x10, 160x10
Db press: 50x10, 50x10, 50x10, 55x10. 60x10
Hammerstrength seated dip: 140x15, 160x15, 180x12, 180x10
Db Hammer Curl: 30x11, 30x11, 30x13
Machine bicep curl: 50x12, 50x12, 50x13
4 way neck: 4x15x35lbs
20ish minute mobility work
Conditioning: 20 min jog
Notes:
- flew out to WA to see my gal. Hitting this workout on the base gym at JBLM. @TrainForPain it is entirely unfair how much nicer Army gyms are than Navy, I legit couldn’t believe how well stocked this place was. One of the nicer gyms I’ve ever been it, damn thing had every piece of equipment I could think of, even a reverse hyper. I was impressed.
- went way over the 50 reps push/pull accessory, because there were a bunch of fun machines that I just wanted to try out lol. Not the best reason, but an honest one. A few days won’t kill me. Sorry Jim.
- also, I don’t have a car out here lol. Gal is dropping me off at the gym on her way to morning PT, so I’m kinda killing time.
- on that note, I’m also on vacation, eating like a champion and sleeping twice what I normally do, so I feel I can handle some extra volume.
- the gym has a 1000lb club competition, that I think I’m gonna do this week, mainly because I think it would be funny for a Navy guy to get his name on the wall of an Army gym
- bench felt fine, padding was a little slick, should of thrown a towel down, but 210x5 moved crisp. BBB sets all flew.
- lat pulldowns have been feeling great lately, not sure why but my mind muscle connection is fantastic, massive pump with every set.
- the seated dip was awesome for 2 reasons. 1, blew up my triceps. 2, made me realize why I can’t do dips. With the super controlled motion, it’s very clear that there’s a certain point past which my shoulder just straight up will not move. The left shoulder, one I had all the surgeries on. This ain’t necessarily good news, but at least I’m not wondering if it’s a strength issue anymore.
- had a bit turf strip, so spent some time just rolling like I used to when I wrestled. Felt great, body felt limber, working out some kinks from the long flight lol
- went on a little jog through the woods on a trial by my girls place. No idea time or distance, prolly 20ish minutes. Some gorgeous country out here
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@T3hPwnisher I’m sure there are people smarter and more experienced than me who can look at a program and get a feel for it, but honestly I’m not one. I need to get the time under the bar myself to feel what I like, what I don’t, etc. I’m also just such a fan of Jim’s work that I WANT to have 531 work lol, so it gives me some incentive to really understand his methods. And for what it’s worth, I looked through my logs and found that I HAVE ran BBB before, when I was 16 lol. So just a little bit of time off from the program. Also definitely butchered it back then, but the 5x10 part I got down lol
@hillbillyk hey, I’ll take any sort of confirmation I can get! Lol, I do some face pulls, lots of pulldowns, some rows, so the traps are getting worked from more than just deadlifts, but I really am counting on the deads for most of the work. I want to get those traps that look like someone had a small steak just slapped on top of their collarbone lol.
@throwawayfitness no way? That’s awesome man, absolutely beautiful area. I love it out here, hoping to move relatively close bye in the next year or so
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Looks like @throwawayfitness is invited to the wedding.
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I spent almost all my time between there and Benning. JBLM is only Strykers (which were a JSOC unit when I was in), Rangers and SF. It was an incredible environment and we had whatever we wanted. I don’t know that you’d have that experience at all army posts.
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Better to put 2 bands on the bench if you have then
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Work for today: 531 BBB w1d4
Squat: 260x5, 300x5, 335x5, 205x10, 205x10, 205x10, 205x10, 205x10
Arsenal tbar row: 50x12, 50x12, 50x12, 70x10
Leg curl: 90x15, 105x15, 120x15, 135x15
Cable crunch: 15, 15, 15
Conditioning: let’s call it a partner wod
Notes:
- went to try out a new gym today, scouting some places out for when I move up here. Wasn’t a good fit. Much more bodybuilder focused than strength. For example, they had 5 different glute isolation machines, but only 2 squat racks, with pretty poor quality barbells and plastic weights. Judging by the clientele when I was there, it’s mainly a female physique focused gym. Which would probably have me signing up if I was single lol. It’s a nice gym, just not for me.
- side note, any gym that says “barbell club” should have more than 1 place to deadlift.
- onto the lifting. Tried something new with squats. Brought in the stance a bit, focused on breaking at the knees first. Felt alright, not quite as strong but decent. Looked at a video of my top set, looked like a baby deer, said fuck that and went back to my normal stance. I really want to have a pretty squat, but that’s just not gonna happen lol.
- I didn’t expect BBB squats to be easier than deads, but they definitely were.
- i dug this row setup. No idea the implement weight, but not light. Good upper back pump here.
On an unrelated note, I have been playing housewife the last few days, and it’s been very entertaining lol. My lady goes to morning PT, i cook us up a nice breakfast. She goes back to work, i hit the gym, clean the house a bit, play with the dog, meet up with her for lunch, find something fun to do for the afternoon, then cook us up a big dinner. I’m joking that I am a stay at home dog dad lol. Not a bad way to spend leave haha
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Your entirely right, I just don’t have bands with me lol
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I found the same back when I ran BBBB for a couple cycles. Volume deadlifts, even touch-and-go, tend to be miserable lol.
Work for today: BBB w2d1
Lat pulldown: 140x11, 140x11, 140x11, 160x11, 160x12
Press: 120x5, 140x5, 155x5, 100x10, 100x10, 100x10, 100x10, 100x10
Tricep press machine: 4x12
15 minutes of face pulls, db skullcrushers, and curls. Chasing the pump
Notes:
- pulldowns before press just because I was waiting for equipment.
- press moved well. Ditched the belt for the BBB sets, I can’t justify a belt with less than a plate on the bar lol.
- feeling a little sluggish, went out to brunch with my girls coworkers immediately before this
- proposing this weekend, wish me luck
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Hell yeah dude! You don’t need any luck: you’re a total catch and you’re both lucky enough to have each other.
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Hope the moment is memorable for all the right reasons and something you both treasure for the rest of your lives!
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Can’t wait to hear how it goes :]
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Ah every military man’s wet dream. That would be the life compared to my current life haha
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Longer responses later, but she said yes!
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Congrats!
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Congratulations!
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