Things happen! Good to have some time off
1 Like
@Frank_C - It’s funny you should mention that, because once I realized I wasn’t going to be getting in any kind of TM testing—to say nothing of a proper 7th Week Protocol run—I just decided I’d progress with the old “two steps back, three steps forward” approach. I only picked up with 5/3/1 long after Forever had been published, but I understand that was the previous advice for how to handle TM progression.
In any case, that’s what I’ve done—more on that in a moment!
Thanks for that—high praise indeed, particularly among this crowd!
@anna_5588 - Time off is definitely good. My problem is too much time off!
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That’s exactly what I had in mind when I wrote that and I’m also considering for myself. The TM Test Week does offer a built-in way to adjust TMs, but I think an experienced lifter could figure that out without a test.
2 Likes
FBBBB - 2026.c8w1d1
Sunday - 05 April 2026
Workout: Deadlift + bench, 1110-1205 (55 minutes)
Jumps/throws
Begin: 1121; End: 1154; Duration: 33 minutes
Deadlift - 235x5, 270x5, 305x5
Bench - 125 lbs - 10, 10, 10, 10, 10
V-grip cable row - 115 lbs - 10, 10
DB shoulder press - 2x45 lbs - 10, 10
Ab wheel - ramp 14 - 10, 10
Alternating DB curl - L/R - 2x30 lbs - 10, 10
Upright row - 70 lbs - 10, 10
Neck extension - 30 lbs - 10, 10
Assault bike - 5 minutes
Assistance totals:
Push - 40 reps
Pull - 40 reps
Single-leg/core - 40 reps
Main work in 10 minutes, supplemental in 17 minutes, assistance superset throughout.
Let’s go!
Kicking off the first of 6 cycles of Full Body BBB, which should carry me forward for the next 20 weeks (at least).
The focus has now shifted to supplemental volume, but already I’m missing the set/rep scheme from God Sven is a Beast for the main work: I realize now just how brilliant it is!
Anyway, everything moved well today, though I did notice a twinge in my left hamstring early in the set at 270. I hadn’t really been aware of that for a week at least, but I think it’s just the echoes of whatever I did while on the road a few weeks ago.
I remained conscious of it for the rest of the workout, and it’s a bit tender again while just sitting here typing out this log entry, so I’ll have to keep my eye on it again. Bleh.
Oh, and because it’s a new cycle, it’s time for new TMs:
Squat - 300 lbs
Press - 145 lbs
Dead - 335 lbs
Bench - 245 lbs
Not that anyone really cares, but in case you missed the conversation above: Those are based on “two steps back, three steps forward,” not a proper 7WP, TM Test, given the disaster that was last week.
Anyway, that’s it for now.
15 Likes
Welcome back!
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@shaneinga - Thanks, my man. And happy Easter to you—hope it’s proving to be a relaxing, joyous day.
He is risen!
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Thanks man. Happy Easter. Been a good day. Church was fantastic and we went to brunch buffet with all the fam. Hard to beat.
Hope your Easter was great. 
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It was fantastic today—my wife commented that it was a kind of “Andy’s greatest hits” collection, and while she’s not wrong, I find it amazing that I still learn something new every time he takes us through the something extraordinary that happened.
Heck yeah it is! Sounds amazing.
4 Likes
Happy Easter!
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@Friedrich - Thanks, we had a great day—hope you had a nice Easter as well!
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FBBBB - 2026.c8w1d2
Monday - 06 April 2026
Workout: Press + squat, 0935-1045 (70 minutes)
Jumps/throws
Begin: 0949; End: 1034; Duration: 45 minutes
Squat - 150 lbs - 10, 10, 10, 10, 10
Press - 105x5, 120x5, 135x5
CS DB row - 2x60 lbs - 10, 10
Dip - 45 lbs - 10, 10
Deficit RDL - 185 lbs - 10, 10
Pull-up - BW - 10, 10
Rope pushdown - 40 lbs - 10, 10
Ab mat crunch - 10 lbs - 10, 10
Assault bike - 5 minutes
Assistance totals:
Push - 40 reps
Pull - 40 reps
Single-leg/core - 40 reps
Main work in 18 minutes, supplemental in 20 minutes, assistance superset throughout.
Moving slowly today—I’m not sure why, exactly.
But at least I was moving!
Squats were pretty easy, press less so: 135 felt heavy. They were solid reps, but I was starting to really drag by that point in the work, I think.
Even though the squats were no trouble, my legs were toast and I struggled to get 50 calories on the bike, but I did manage to maintain 10 calories/minute in the end.
I didn’t walk yesterday because we had friends over for a late Easter lunch (or early dinner?), so my plan is to go Monday-Saturday this week to get my six of seven nights in.
That’s it for now—onward and upward!
13 Likes
FBBBB - 2026.c8w1d2
Monday - 06 April 2026
Workout: Easy conditioning, 1925-1955 (30 minutes)
Walk - 30 minutes
Chilly out, but the fresh air was nice!
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Looks like we’re close to the same TM because these are the same weights I did today. I think I’m in week 2 so you’ve got me by a few pounds.
2 Likes
Hah! I’m running FBBBB 3/5/1, so from a percentage perspective, I’m in “Week 2” as well.
1 Like
FBBBB - 2026.c8w1d3
Tuesday - 07 April 2026
Workout: Conditioning + calves, 1200-1235 (35 minutes)
Seated calf raise - 150 lbs - 3 minutes
Reps: 74
3 rounds of:
Pull-up (strict, various grips) - 5
Push-up - 10
Air squat - 15
AMRAP - 10 minutes
Sled push - 160 lbs + sled - 50 yards
Rounds: 4
I knew that was going to be pure misery, and I was absolutely right: My calves were pumped, my legs were trembling, my chest was heaving, my lungs were burning, and my mind was racing—it was terrible!
I’ll likely be in a rebuilding phase for several weeks—if not the first few cycles—so I’m trying not to judge myself too harshly for just how hard that was (or how pathetic it seems my effort was), but even so… Sheesh!
13 Likes
FBBBB - 2026.c8w1d3
Tuesday - 07 April 2026
Workout: Easy conditioning, 1945-2015 (30 minutes)
Walk - 30 minutes
Downright cold tonight—but:
6 Likes
FBBBB - 2026.c8w1d4
Wednesday - 08 April 2026
Workout: Squat + press, 0810-0905 (55 minutes)
Jumps/throws
Begin: 0820; End: 0855; Duration: 35 minutes
Squat - 210x5, 240x5, 270x5
Press - 75 lbs - 10, 10, 10, 10, 10
BB row - 155 lbs - 10, 10
Decline DB press - 2x75 lbs - 10, 10
HLR - 10, 10
BB shrug - 155 lbs - 10, 10
Skull crusher - 2x30 lbs - 10, 10
Neck extension - 30 lbs - 10, 10
Assault bike - 5 minutes
Assistance totals:
Push - 40 reps
Pull - 40 reps
Single-leg/core - 40 reps
Main work in 12 minutes, supplemental in 17 minutes, assistance superset throughout.
Squat top set was tough, and my shoulders were burning from the second set of press, but everything moved well this morning—even the bike, though I was working pretty hard to make that happen, too.
A decent day so far, at least.
14 Likes
FBBBB - 2026.c8w1d4
Wednesday - 08 April 2026
Workout: Easy conditioning, 2000-2030 (30 minutes)
Walk - 30 minutes
That’s that!
6 Likes
FBBBB - 2026.c8w1d5
Thursday - 09 April 2026
Workout: Bench + deadlift, 0900-1000 (60 minutes)
Jumps/throws
Begin: 0911; End: 0949; Duration: 38 minutes
Deadlift - 170 lbs - 10, 10, 10, 10, 10
Bench - 175x5, 200x5, 225x5
One-arm DB row - L/R - 60 lbs - 10, 10
Arnold press - 2x30 lbs - 10, 10
Deficit reverse lunge - L/R - 2x40 lbs - 10, 10
EZ curl - 50 lbs - 10, 10
Lateral raise - 2x20 lbs - 10, 10
Cable crunch - 75 lbs - 10, 10
Assault bike - 5 minutes
Assistance totals:
Push - 40 reps
Pull - 40 reps
Single-leg/core - 40 reps
Main work in 14 minutes, supplemental in 19 minutes, assistance superset throughout.
No complaints today, not even from my left hamstring. Just a solid effort all around.
11 Likes
FBBBB - 2026.c8w1d5
Thursday - 09 April 2026
Workout: Easy conditioning, 1855-1925 (30 minutes)
Walk - 30 minutes
And today it’s downright hot—make up your mind, already!
9 Likes