Not ugly but unfortunately heavy for me right now !
Transitioning out of the deficit in the upcoming days, so I am now writing out The Next Plan. I could probably keep going, but I don’t have much muscle to reveal and would only look skinnier. In around 1.5 months I lost six pounds – probably some of it water weight – doesn’t sound like much, but my weight doesn’t fluctuate much, and I’m short, so for better or worse even one pound makes a difference.
My strength progress has been lackluster for ages, but muscle gain probably worse because I have looked almost exactly the same for years. I care because I think both go hand-in-hand for me. So, time to attack aesthetics.
Took some pics this morning to serve as “before” photos:
I haven’t done higher volume in a long time, so probably going with BBB @ FSL % (a touch higher for DLs) with an exception for bench day:
Front Squat, 5s PRO
FS 5x10
Chins
Dips
Bench, PR set
Maybe FSL widowmaker
KB presses
Rows
Ab work
Deadlift, 5s PRO
DL 5x10
Pushups
Curls
DB squats or belt squats
Press, 5s PRO
Press 5x10-15
Lateral raises
Chins
Ab work
I’m at the point of frustration where I feel I need to make bench less important in my training for now. I don’t want to drop it, but overhead strength is my priority because my pressing weights have not budged in three to four years – no exaggeration. I feel okay about this because in the past my bench progressed fastest with only three working sets per week.
I’m in a front squat phase, and I have an irrational fear of getting weaker by not having a barbell on my back for a bit… ignoring that nonsense for now. SSB squats are cool and always an option, but I still think fronts are less posterior chain for my giraffe-legged self.
I plan to maintain two hard conditioning sessions per week (hill or track workouts) and one easier session. If this is too much, I can easily shift from a seven to eight day training week. Thankfully my work is a little less stressful and more flexible during the summer. Will start this week or next weekend.
This concludes yet another novel
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If you are stuck on bench have you considered adding push up volume daily. They are easy to progress without impacting you other sessions and over time the volume really adds up. For me this has helped with both aesthetic and moving more weight.
I’m not stuck on bench. I’ve made almost zero progress overhead, so that’s why I’m opting to make pressing a greater priority.
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3x8 pullups
3x13 dips
50 band pull aparts
2 mile run 15:50
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BBB C1W1D1
80 pullups
Press
35x5
42.5x5
47.5x5
55x5
42.5x12,12,11,12,12
Standing ab wheel progression 4x6
75 band pullaparts
A Lot of lateral raises
Tabata assault bike 40.6 cal
Boosted calories a bit yesterday and oh my god, I forgot how it felt to not be a zombie all day – a complete 180. Always a bit of a mindfuck when transitioning to a surplus, but I need to get out of my own way.
Funnily enough the last time I did BBB was exactly a year ago, so it will be interesting to see how things turn out this time
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What kind of volume do you use? I’m thinking of doing 3000 push ups as well as the squats as part of the challenge.
That is a LOT of pullups- great work!!!
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Is that 3000 per day ?? I definitely wouldn’t do that many a day. The volume per day would depend on what is normal or tough for the person. I can usually knock out 50 reps no problem, so I would either target 3 times that (150) done in multiple sets, or just do one max set per day and try to double it (aim for 100).
3000 over the month of August, so ~100/day. Thank you
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BBB C1W1D2
Dips 15,15,12
3x3 jumps
Front squat
35x5
80x5
95x5
105x5
80x5x10
SA BB Row +50x15,10
KB swing 21kgx1x50
I didn’t time anything, but based on the approximate start and end time, I’m pretty sure I finished the BBB sets in < 15 mins. I think my conditioning is pretty good right now because I was never out of breath after each set. Maybe that means it’s not heavy enough, but my legs would beg to differ. I guess that’s what happens when you are in shape but lift baby weights. A couple years ago I did BBB front squats with 95 and beltless, so I have some work to do. KB swing speed further convince me that I was living in slow motion the past several weeks.
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Did five hill sprints after work followed by 1.6 km run in 8:03. I hadn’t run hills in a bit, and it showed, especially after the morning lift.
I hate training in the evenings, but The Hill is very close to work, so this is good logistically. Plus on the weekdays it isn’t very crowded. Sometimes I laugh at how I put myself through these things.
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BBB C1W1D3
Pullups +3kgx7x4
Bench
35x6
65x5
75x5
85x11
65x19
Standing ab wheel progression 5x5
SA KB Press
Top half+3kgx6
Top half+2kgx10,9
Top halfx14
100 band pull aparts
Bench was a little disappointing, but I haven’t benched “seriously” in a little while, and I think my body is still recovering a bit, so I’m not too bothered. I just got another 1/4 beef and tons of eggs + am eating carbs again (hello, weight spike) – all good things. And I’m so happy I’m able to sleep again. I still have DOMS from Thursday… tomorrow’s BBB deadlifts should be interesting.
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BBB C1W1D4
3x3 jumps
Deadlift
125x5
140x5
160x5
185x5
145x5x10
Belt squat
+35x17
+30x15,11
50 pushups
Curl 45x17,13
Deadlifted double overhand on all sets. Beltless except top set, which felt weirdly and disappointingly heavy. I aimed to pull 145 or 150 BBB. 145 was quite light, but I don’t regret it because I have several weeks to build up. Last year I managed 165x5x10 beltless, and I am eager to at least match if not surpass that. I have work to do, though I suspect practicing DLs much more again will also help. I plan to go running later.
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2 mile run 15:09
Absolutely disgusting
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2 rounds tabata assault bike 40.6 & 38 cal
50 band pull aparts
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Really, we are all a little embarrassed.
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Why?
Because very few of us can run that fast and at least half of my posts are sarcasm.
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It’s easier to run faster than it is to get stronger in my experience. But then again, I did many years of running and not many of lifting, so there’s that.
Honestly, I thought you meant that you were embarrassed on my behalf for going running hahaha
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