FBBBB - 2026.c9w1d5
Thursday - 30 April 2026
Workout: Bench + deadlift, 1430-1520 (50 minutes)
Jumps/throws
Begin: 1438; End: 1507; Duration: 29 minutes
Deadlift - 170 lbs - 10, 10, 10, 10, 10
Bench - 175x5, 200x5, 225x5
CS DB row - 2x60 lbs - 10, 10
DB shoulder press - 2x50 lbs - 10, 10
Box step-up - L/R - 20-inch - 10, 10
DB shrug - 2x75 lbs - 10, 10
Skull crusher - 2x30 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 11 minutes, supplemental in 14 minutes, assistance superset throughout.
Wasn’t sure this was going to happen today—I was game-planning about how to work around it from about 0030 last night until I finally gave up and went to bed.
<rant>
So, about that—it’s been an action-packed 24 hours: I found out about 1450 yesterday that my boss was giving a presentation at 1100 this morning and he wanted me to put together the content. (In truth, I think he wanted me to deliver the presentation, too, but he gave me the option not to, and I took it!)
Anyway, if you’ve ever had to prepare someone else’s hour-long talk, you know how hard that is on its own—never mind doing it on short notice, for an audience you really know nothing about, with only about 10 minutes worth of discussion before diving in, and no additional contact or guidance due to timezone differences.
I did what I could with the time and energy I could give, but I think it fell well short of what he was hoping for: I woke up to a vastly different set of slides—those I had prepared were still there, but they came after all of his new content.
*sigh*
In the end, he smashed it—I was eventually invited to the meeting, at least—even though he only made it through about 1/3 of the content, and not even all of his new stuff. But it was well-received, and (as I’ve come to learn), it set me up well to pickup with deep-dives to this audience in the future…
He didn’t say so, and still hasn’t, but even so, I still can’t help but feel like I missed the mark, and that doesn’t sit well…
</rant>
So, anyway, I had given up and decided to get some sleep by about 0115, but was still preparing myself to find a way around this work today if either my body or my mind weren’t up for it. Like so much else, that was unnecessary worry. (Sven—is worry ever really necessary? Matthew 6:27)
Now, onto the work: It was awesome—deads were smooth and deliberate, if not down right easy. I had to fight the last rep of bench press, but only because I got ahead of myself, lost focus, and consequently lost tightness. That was just a rookie move. (Or was I just exhausted by that point in the workout?) Rest of it was solid, fine, whatever—and not qualified by “under the circumstances,” either: Just plain ol’ solid, fine, whatever.
Finally, while I’m here and feeling loquacious: I’m finding the BBB work to be super non-threatening and downright easy, more often that not, but I can’t say the same for the top sets of the main work. FBBBB prescribes 50% supplemental, but I’m beginning to toy with the idea of increasing that in future cycles so I’m doing harder work in those sets without pushing my main work beyond what I’m capable of right now…
The other idea I’m toying with is to combine the 6-set, wave-loaded God Sven is a Beast main work with (FB?)BBB supplemental in some way.
I’m not certain if any of that is A Bad Idea or just a bad idea, but I figured I’d toss it out there and see if anyone cares to comment.
Okay, that’s enough—too much, really—out of me. The evening is weird, so I might not get to walk until way, way after dinner, but we’ll just have to see how things play out.
Onward and upward!
