Here’s the bench press, with some weird background music
Nice lift man. Looks like it was a bit of a grinder at the top but definitely have more in you!
Also, looking pretty thick in the video. Have you gained some mass while on BBB? If so, how much?
Yeah I’m gaining, 20-something lbs in 5 months since I ended my cut. Strength is at an all time high, I was never close to a 3 plate bench the last time I walked around at this body weight. 3 plate bench, 3 plate front squat, 4 plate close stance squat, 90x5 on seated barbell press, strict curling 60x8-10 with the EZ bar. I love BBB 
I’m going to do one more ramp and supergrowth, then I’m going to start peaking my strength on bench, squat, and deadlift… when I am hitting bigger numbers consistently and comfortably, I will diet down one more time. After that I am done with bulking, getting too old for this shit. haha
142kg front squat
I guess I should lay my phone down sideways when I film these lifts… sorry about the angle.
Been very busy lately, but still training. Recently started doing rack pulls…
I’m going to use Matt Kroc 16 week peaking cycle for the next (wait for it), 16 weeks. I’m going to use his deadlift cycle for rack pulls and front squat, and his bench cycle for decline. These are the lifts that work best for me.
4 day split: Shoulders/biceps, legs/abs, chest/tri, back. I’ll try to get back to logging again, it does help with motivation.
Awesome lift dude! How are you liking the less frequency on your new split versus BBB?
[quote]Spidey22 wrote:
Awesome lift dude! How are you liking the less frequency on your new split versus BBB?[/quote]
Thanks, I guess it’s not bad for a first try
It’s a relief not having to go to the gym 6 nights in a row, but I definitely recommend BBB to anyone looking to gain mass. I’m going to focus on strength for a while now.
Have had some issues lately with my knee and a shoulder, so training has been so so. Time to get back in the game. I need to shed some chub and get my strength back up, I have chosen to do a DC blast, with morning cardio, carb cut offs, and extreme stretches.
Here is my rotation:
A1)
Decline Barbell Press 11-15 RP
Seated DB Press 15-30 RP
Dips 15-30 RP
Pullups 15-20 RP
Barbell Row 8-12 SS
B1)
Alt.DB Curl 20-30 RP
Reverse BB Curl 11-20 SS
Smith Machine Calf Raise 10-12 SS
Lying Leg Curl 15-30 RP
Front Squat 4-8 SS Widowmaker
A2)
Incline DB Press 15-30 RP
Standing BB Press 11-15 RP
Dead Stop Barbell Extension 15-30 RP
Straight Bar Pulldown 15-20 RP
Rack Pull 4-8 & 9-12
B2)
Barbell Curl 20-30 RP
Pinwheel Curl 11-20 SS
Seated Machine Calves 10-12 SS
GHR 10-15 SS
Leg Press 4-8 SS + Leg Press Widowmaker
A3)
Incline Barbell 11-15 RP
Smith Press 11-15 RP
Decline Close Grip Bench 11-15 RP
Close Grip Pulldown 15-20 RP
Kroc Row
B3)
Barbell Curl 20-30 RP
Hammer Curl 11-20 SS
Barbell Calf Raise 10-12 SS
Seated leg curl 15-20 RP
Trap Bar Deadlift 4-8 SS + Widowmaker
First workout
Decline barbell: 120x10+4+4 = 18 RP
Seated DB Press: 36x11+3+1 = 15 RP ← This threw me, these 'bells are usually light weight
Triceps dips: +20kg x16+6+3 = 25 RP
Pullups: Bodyweight 8+6+3 = 17 RP <— That’s depressing, lol
Barbell Row: 115x11
Stretches for chest, shoulders, tri’s, and lats after their respective exercises.
Getting ready for fasted morning cardio tomorrow…
Alt.Offset DB Curl: 22x15 +7 +5 = 27 RP
Reverse BB Curl: 40x15
Standing Calf Machine: 200x12
Lying Leg Curl: 70x15 +7 +4 = 26 RP
Front Squat: 110x7
Machine Leg Press: 200x18
Knee is still bugging me, starting light on the quad work.
Incline DB press: 38x16 +6 +3 =25 RP
Military press: 60x8 +4 +3=15RP <---- I must be the world’s shittiest military presser, I hate standing press.
Dead stop extension: 35x17 +9 +6=32RP
Lat pulldown: 95x11 +5 +3= 19RP
Rack Pull: 220x4 180x10 <---- meh
Fast and dirty workout, sending emails between sets. Crazy week at work…
Hashtag fat, stressed, and weak. lol