Becoming Canis dirus - SvenG's Training Log

Training Training Logs
1146

Forever BBB - c7w1d2

Monday - 20 December 2021
Workout: Squat, 0905-1005 (60 minutes)

Warm-up
Throws + jumps

Begin: 0922; End: 1001; Duration: 39 minutes
Squat - 115x5, 145x5, 175x5 | 200x5, 230x5, 260x5 | (145x10)x5
Pull-up - BW - 14, 11
HLR - 20, 20, 10
Dip - 60 - 15, 10
BPA - red - 10 high + 10 mid + 10 low
Push-up - 30

Assistance totals:
Push - 55 reps
Pull - 55 reps
Single-leg/core - 50 reps

First lifting workout of BBB: 3s week squats. Very pleased with work sets, 230 and 260 moved so much better than last week; felt strong. 10-rep sets are also very different than Widowmakers, and not just because they’re half the work: they’re somehow not soul-crushing, not just a grin-and-bear-it nightmare. I was able to focus on strong, controlled, quality reps, my form, and my bracing, all without losing my breakfast or worrying about collapsing under the weight. I felt strong throughout.

I read somewhere (JW’s blog entry on BBB Beefcake, maybe?) to shoot for completing supplemental work in 20 minutes. It took 9 minutes to do the squat sets today.

Also, because it’s the first week of a new template: I ran the squat warm-up/main lifts with an assistance move between each squat, then 5 straight sets of 10-rep squats, and finally the last 3 sets of assistance. Cycled pull-up/HLR/dip with the warm-up and main squat sets. Seemed to work alright—wasn’t ready to run a marathon by the end of the workout, but wasn’t struggling to complete anything, either.

Overshot the push/pull assistance a bit, but not concerned yet. Will have to watch my recovery, because I don’t want to dig so deep food can’t get me out.

Daily work and a weighted vest walk planned for later today. Gonna try Pwn’s Faust workout, but with only 50 devil’s presses and using only 30-lbs DBs—guess we’ll call that Faust (Lite), haha.

12 Likes
1147

Haven’t been following all the details of your exact plan, but if I were you I would work up to doing these at either 175 or 205. I love all versions of BBB, but the heavier backoff sets are money money money.

3 Likes
1148

Right now, I’m planning to run the first BBB cycle, maybe even the first two cycles, at 50/40/60—i.e., “start too light.” After that, I’m thinking to crank up the back-off weights, maybe 60/50/70 or even FSL. (@boilerman - I think supplemental at FSL is BBB Beefcake, yes?)

Curious: $$$ for size gains or for strength gains? Maybe both?

2 Likes
1149

Yes that is what he calls for on his site for beefcake. All BBB work done at FSL and to be completed in 20 minutes maximum. So running 3/5/1 it’d be 70%/65%/75%. 5x10 Rows ss between pressing supplemental.

1 Like
1150

Well, I never get size gains due to faulty DNA, but it helps with strength for sure. I like the FSL variant quite a lot.

Okay, “like” is too strong a word. More like hate.

3 Likes
1151

No, man, it’s not your genetics. I think you’re a fine-looking hobbit—no faulty DNA.

Sadly, I know exactly what you mean!

2 Likes
1152

You really have me wanting to try BBB

Also, are you going to keep up with the extra conditioning?

I was warned quite sternly not to add stuff

1153

Context adds a necessary degree of nuance.

4 Likes
1154

Yes, but I’m keeping it to some devil’s presses and chin-ups/pull-ups daily for a week or two to see how I respond.

More importantly, though, I’m willing to eat.

4 Likes
1155

Of course.

I was just asking bc “no extra stuff” was also in the blog post, not just given as advice to me specifically

1156

Everyone is going to eventually say this to you anyway…BBB is a great program. But you have to put on weight, otherwise you will fail miserably. 10 percent of additional mass would not be unreasonable.

3 Likes
1157

I’m in the process of searching for a program- still have a good 18hrs or so to make a decision

1 Like
1158

I am not trying to talk you out of it, I am trying to talk you into it. You would fucking kill it. But you would need to put on 10 pounds. At least 5. Smash all your PRs.

3 Likes
1159

I still tell the story of my physique so radically transforming from running it that my wife’s co-worker thought my wife had gotten divorced and remarried since the last time he saw me.

I had been doing low volume abbreviated work so long that running BBB and letting my natural hunger dictate eating had me gain 12lbs without even meaning to.

1 Like
1160

It is exactly the same with me, except with more fat.

But my lifts go up like crazy. It is always my go-to program when I am trying to jump start things.

1 Like
1161

Oh, I put on some fluff too, no question. It was necessary. I had cut down to a scrawny 181 for powerlifting and needed to come back up again.

1 Like
1162

If memory servers, you are…sub 6 foot? Just to get “scrawny” into perspective.

1163

5’9. I was lifting with sinew at that point, haha.

1 Like
1164

Forever BBB - c7w1d2

Monday - 20 December 2021
Workout: Easy conditioning, 1355-1505 (70 minutes)

Pwn’s Faust (Now for Wimps!)
In as few rounds as possible:
50 devil’s presses - 2x30lbs
5 chin-ups/pull-ups, EMOM (rounds 1-9)
3 chin-ups/pull-ups, EMOM (rounds 10+)
Rounds: 14

Weighted vest walk - 28 kg - 35 minutes

Hah! My daily work is 50 devil’s presses with 30-lbs DBs and 44 chin-ups/pull-ups, so I planned to scale Pwn’s Faust workout—i.e., Faust (Lite). Turns out I wasn’t even strong enough to get 5 chins EMOM after 9 rounds, so I bailed and only did 3 for rounds 10-14; hence, the new name.

On the upside, this arrangement allows me to focus on just how bad chin-ups and pull-ups are, such that I barely even notice the devil’s presses!

Next time, though, I’ll suffer some zero DP rounds if I have to, just to make sure I get 5 chins EMOM. 'Cause Faust (Lite) is obviously way more macho than Faust (Now for Wimps!).

Oh, and if you happen to be looking for a way to make easy conditioning hard, just do this workout before throwing on a 28-kg vest and walking two miles.

Seriously, though, that walk was miserable—it’s usually about 35 minutes, sometimes a little less, sometimes a little more, but today it legit took me over 43 minutes to complete the route. Wow!

7 Likes
1165

Great work dude! Heavy conditioning before light conditioning is magic for sure. I had a similar effect the other day with my squat/deadlift workout. Always a way to tack on misery.

1 Like