Ramp 2 Week 1 Day 2
Decline: 110x10 102.5x10 100x10… goddamn it I was going to get 13 with all these sets
Pulldowns: 90x13 80x14 80x14
RDL: 140x14 150x12… tried for a third set, but my low back was so tight I couldn’t get a single rep. Finished with some glute-ham raises instead.
Dips: 45x8 35x10 30x10… another disappointing effort.
Some ab work and face pulls…
[quote]Quick Ben wrote:
Strength is mental, man. Get a spotter and release the Kraken. I do agree that floor deadlifts are tough to fit into the 6-way, consider doing them on hyperadaption phases only. It took me a long time to get the hang of barbell rows, but make no mistake about their effectiveness. Rows and deadlifts are what build great backs, I’ve seen lots of guys who do pulldowns with the whole stack or chin with plates around their waist who have NO lats. People give up on the basics too soon and never get the proper execution imho. Kroc rows are great if you can get the technique right and have access to heavy dumbbells. If yours top out at 100lbs, don’t even bother 
I dropped the 6 days a week because I’m working full time and in addition writing a thesis, and frankly I just can’t recover from it any more. I’m getting stronger on the 4-way, so I see no reason to change what I’m doing right now. After 18 weeks on BBB I will evaluate where I’m at, and maybe go back to my regular style training… OR DC… [/quote]
[quote]Quick Ben wrote:
Strength is mental, man. Get a spotter and release the Kraken. I do agree that floor deadlifts are tough to fit into the 6-way, consider doing them on hyperadaption phases only. It took me a long time to get the hang of barbell rows, but make no mistake about their effectiveness. Rows and deadlifts are what build great backs, I’ve seen lots of guys who do pulldowns with the whole stack or chin with plates around their waist who have NO lats. People give up on the basics too soon and never get the proper execution imho. Kroc rows are great if you can get the technique right and have access to heavy dumbbells. If yours top out at 100lbs, don’t even bother
I dropped the 6 days a week because I’m working full time and in addition writing a thesis, and frankly I just can’t recover from it any more. I’m getting stronger on the 4-way, so I see no reason to change what I’m doing right now. After 18 weeks on BBB I will evaluate where I’m at, and maybe go back to my regular style training… OR DC… [/quote]
Yeah heaviest DB’s here are 100’s I believe, but over the summer I have access to DB handles so I can work in heavier rows. I think honestly I’m going to alternate between BBB, and then something more ‘PL’ing’ like Ed Coan or the Cube, then back to BBB.
Good job on the high rep pressing btw, definitely very impressed, as pressing anything over 5+ reps is always a test of endurance for me lol.
[quote]Spidey22 wrote:
[quote]Quick Ben wrote:
Strength is mental, man. Get a spotter and release the Kraken. I do agree that floor deadlifts are tough to fit into the 6-way, consider doing them on hyperadaption phases only. It took me a long time to get the hang of barbell rows, but make no mistake about their effectiveness. Rows and deadlifts are what build great backs, I’ve seen lots of guys who do pulldowns with the whole stack or chin with plates around their waist who have NO lats. People give up on the basics too soon and never get the proper execution imho. Kroc rows are great if you can get the technique right and have access to heavy dumbbells. If yours top out at 100lbs, don’t even bother
I dropped the 6 days a week because I’m working full time and in addition writing a thesis, and frankly I just can’t recover from it any more. I’m getting stronger on the 4-way, so I see no reason to change what I’m doing right now. After 18 weeks on BBB I will evaluate where I’m at, and maybe go back to my regular style training… OR DC… [/quote]
Yeah heaviest DB’s here are 100’s I believe, but over the summer I have access to DB handles so I can work in heavier rows. I think honestly I’m going to alternate between BBB, and then something more ‘PL’ing’ like Ed Coan or the Cube, then back to BBB.
Good job on the high rep pressing btw, definitely very impressed, as pressing anything over 5+ reps is always a test of endurance for me lol. [/quote]
Appreciate that, but it’s nothing really. I should be inclining 100x10 and declining 140 for a few at this point imo. Nothing for it but to keep trying. lol
[quote]Quick Ben wrote:
[quote]aspengc8 wrote:
[quote]Quick Ben wrote:
Shifting arms to go along with chest/back seems to make sense, although I think the routine is fine as is too…
So you did one exercise for quads and one for hams every time “thighs” came up? Did you do 3 sets each, or 2 sets of compound + one set isolation? And no overhead pressing at all, I need overhead pressing at least once a week.
How did you set up ramp 2?[/quote]
The exercises I listed are the only ones I used for all the ramps. Quads and hams got treated like seperate bodyparts, each receiving the same amount of work. Thats the reason I chose hack machine and leg press so i can foot position to focus more on quad, where traditional back squat is more glute for me. I skipped OHP and just focused on the side raise machine and reverse pec dec, my front delt seemed to get enough stimulation from flat & incline DB bench. If I was super tight on time, I would do the ‘delt-triad’ giant set for the prescribed set amount.[/quote]
So you ran the same ramp and super growth over and over? Ramp 2 in the book has legs every day.
[/quote]
yes sir, same two movements. Leg press/SLDL day 1, hacks & leg curl day 2. You are pretty much forced to grow if you eat enough… the amount of stimulation is insane on this routine.
[quote]aspengc8 wrote:
[quote]Quick Ben wrote:
[quote]aspengc8 wrote:
[quote]Quick Ben wrote:
Shifting arms to go along with chest/back seems to make sense, although I think the routine is fine as is too…
So you did one exercise for quads and one for hams every time “thighs” came up? Did you do 3 sets each, or 2 sets of compound + one set isolation? And no overhead pressing at all, I need overhead pressing at least once a week.
How did you set up ramp 2?[/quote]
The exercises I listed are the only ones I used for all the ramps. Quads and hams got treated like seperate bodyparts, each receiving the same amount of work. Thats the reason I chose hack machine and leg press so i can foot position to focus more on quad, where traditional back squat is more glute for me. I skipped OHP and just focused on the side raise machine and reverse pec dec, my front delt seemed to get enough stimulation from flat & incline DB bench. If I was super tight on time, I would do the ‘delt-triad’ giant set for the prescribed set amount.[/quote]
So you ran the same ramp and super growth over and over? Ramp 2 in the book has legs every day.
[/quote]
yes sir, same two movements. Leg press/SLDL day 1, hacks & leg curl day 2. You are pretty much forced to grow if you eat enough… the amount of stimulation is insane on this routine.[/quote]
I would do that too if there was any chance I could recover. I’d cripple myself trying hit quads and hams for 3 sets to failure EACH for 6 days straight. You must be made of cast iron
Bad day… knee hurt like a bitch, and I couldn’t do squats or even leg press. PR on barbell rows though: 120x12. Incline db 45x6 40x12, laterals 20x7, ez curl 50x8, overhead db extension 40x11. Some leg raises and ab wheel to finish…
Bench Press: 110x6 105x8 100x10
Pullups 3x10
RDL: 160x10 160x8… finished with some leg curls, low back shot as usual. lol
Seated DB Press: 38x8
BB curl: 50x12
Dips: 45x8
So I decided to switch things around a little on this ramp to get back on track,
90s between sets
Incline DB: 40x10 36x11 34x11 30x12
T-bar row: 115x14 105x11 95x13 95x10
Preacher Curl: 30x15 32.5x13 32.5x13 32.5x12
Overhead DB Ext: 40x10 36x12 32.5x13 32.5x12
A few sets of face pulls and that was that.
I’m constantly being caught out by how difficult it is to push these sets into the 13-15 rep bracket. It will feel light as air up until rep 8-9, then boom I hit a wall on rep 10.
[quote]Quick Ben wrote:
So I decided to switch things around a little on this ramp to get back on track,
90s between sets
Incline DB: 40x10 36x11 34x11 30x12
T-bar row: 115x14 105x11 95x13 95x10
Preacher Curl: 30x15 32.5x13 32.5x13 32.5x12
Overhead DB Ext: 40x10 36x12 32.5x13 32.5x12
A few sets of face pulls and that was that.
I’m constantly being caught out by how difficult it is to push these sets into the 13-15 rep bracket. It will feel light as air up until rep 8-9, then boom I hit a wall on rep 10.[/quote]
lol Spidey, haha
Today’s training, 90s rest periods
Hanging leg raise/ab wheel 4 sets
Smith calf raise: 120x15 120x15 120x13 120x13 (disengaged the counterweights, much better feel)
Laterals 4 sets (tried some stuff here, partials etc)
Lying leg curl: 45x15 55x14 55x10 50x13
Leg press: 435x15 380x15 350x12 280x15
Was a cunts hair away from getting stuck on the leg press in an empty gym, that would have been fun.
90 sec rest
Lat pulldown: 70x13 70x10 60x12 60x12… decided I needed to cut down on the weight used here and focus better on the lats.
Incline bench: 87.5x14 87.5x10 85x7 80x9
Incline curl: 16x13 16x12 16x10 16x10… these are a lot harder than doing them alternating.
PJR extension: 47.5x8 42.5x9 42.5x6 37.5x10
3 sets of face pulls and good night
I’m getting tired of writing this shit down, lol. Anyway…
Hanging leg raises and frog crunches, 4 sets
Seated calf raise: 75x12x4
Laterals: 18x12 18x11 14x13 14x10
Trap bar deadlift: 200x10
Lying leg curl: 65x12 60x10 60x7
90s rest…
Decline: 120x7 110x9 110x7 100x10… no spotter, didn’t push it.
Yates row: 120x12, some back off sets
Pinwheel curl: 32x14 etc etc
Dips… .no PR
90s rest
abs & calves: 4 sets each
Seated DB Press (around 80 deg incline, to also hit upper chest a bit): 40x9 38x9 38x6 36x6
Squat: 140x9 130x7 120x8 100x10
Face pulls 4 sets
Some highlights at the end of ramp 2,
Decline: 150x1
Incline: 90x12 (no idea why this lift sucks so badly for me)
Squat: 145x8 (after 5 sets to failure on leg curls, but still not happy here)
Leg press: 435x15
Seated DB Press: 42x8 (going to have to switch to barbell here soon, running out of dumbbells)
Trap bar deadlift: 200x10
Deficit trap bar deadlift: 175x10
BB curl (loose form): 60x7
BB row: 130x6
Laterals: 20x8
Overhead db extension: 40x12
Lying tri extension: 50x10
Yesterday,
Front Squat: 100x5 110x5 120x5 130x3 140x1. Had to guess at the weights, haven’t done a front squat since forever.
Leg Curl: 80x12 80x10 80x9
Standing Calf Machine: 290x12x3
Hanging Leg Raise something something
Rear delt raise something something
Today,
30 deg incline barbell: 100x10 100x9 100x9
Pulldowns: 85x9 75x10 75x10
Dead stop extension: 57.5x5 47.5x9 47.5x8
Pinwheel curl: 36x…something, don’t remember
Hit a 3 plate flat bench for the first time today, pretty happy about it. The bench press has always been my Achilles heel.
[quote]Quick Ben wrote:
Hit a 3 plate flat bench for the first time today, pretty happy about it. The bench press has always been my Achilles heel. [/quote]
Nice!!! Congrats dude!
[quote]Spidey22 wrote:
[quote]Quick Ben wrote:
Hit a 3 plate flat bench for the first time today, pretty happy about it. The bench press has always been my Achilles heel. [/quote]
Nice!!! Congrats dude![/quote]
Thanks, I guess I should film some of these lifts and upload them soon.