Thank you for that post.
Do you use straps for deadlift?
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Wait, what happened here?
@T3hPwnisher - My pleasure. And lest anyone misconstrue, I’m not trying to lecture @anna_5588. I don’t often post details about my food, except perhaps for accountability after I cheat or stray too far from my ideal, but as anyone who tracks your log knows, so much of what’s important happens outside the weight room. And now that I’m doing BBB, that seems to be doubly so: I feel like trash at the end of my workouts, but I eat a large, pretty wholesome dinner, I sleep, and I’m ready to do it all again the next morning.
Edit: Forgot to address the straps. I do not (yet) deadlift with straps. I need to get a decent set (considering some by Rogue) and then learn to use them, because grip has been an issue more than a few times when deadlifting lately. I expect that to get worse rather than improve, so it’s probably time to bite the bullet and get a set.
@dagill2 - Do you mean with that set specifically, or do you mean cramming the 5x10 supplemental into a single set? In the case of the former, I had to rest-pause to get through 50 reps. In the latter, I started BBB “too light” as JW instructs, so I’ve been making the 5s week supplemental weights harder by aiming for one set of 50. Speaking of which…
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Forever BBB - c7w2d6
Friday - 31 December 2021
Workout: Bench, 1020-1115 (55 minutes)
Warm-up
Throws + jumps
Begin: 1039; End: 1111; Duration: 32 minutes
Bench - 95x5, 120x5, 145x5 | 170x5, 195x5, 225x5 | 105x50
Cable crunch - 50 - 30, 30
Standing DB press - 2x35 lbs - 18, 12
OA row - L/R - 50 - 20, 10
Push-up - red - 30
BFP - red - 30
Assistance totals:
Push - 60 reps
Pull - 60 reps
Single-leg/core - 60 reps
Finally, a 5s week top set that didn’t feel unnecessarily heavy! And I got the 50 supplemental reps in one set too. (That took about 2 minutes.)
And if you’re wondering, 50 bench reps (even at a light weight) followed by 30 push-ups within the next 90 seconds is a great way to light up your pecs—mine were absolutely on fire! Rest of it was good, too.
Planning to try Pwn’s The Last Castle in a weighted vest again this afternoon. Have to limit myself to 30 minutes for that, hoping to get 6-8 rounds in. And the daily work, too, of course—probably beforehand, just to make sure it gets done.
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I was just impressed by the work.
BBB Malcolm X style is something I’ve done a few times before, and I wish I’d started doing it earlier.
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Didn’t realize that had a name! Is that in Forever and I’ve just forgotten, or is that somewhere else?
I don’t know, honestly. I suspect it’s in Beyond, but I’m not 100% It’s essentially “by any means necassary”, and I used it in a similar fashion to Paul Carters 350 method. You do the work in as few sets as possible, and try and make progress every time.
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Forever BBB - c7w2d6
Friday - 31 December 2021
Workout: Hard conditioning, 1540-1645 (65 minutes)
8 rounds of:
a) 8 devil’s presses - 2x30 lbs
b) 7 chin-ups/pull-ups (strict, various grips)
Time: 17:22
Pwn’s The Last Castle in a 28-kg weighted vest - 8 rounds
a) Farmer’s walk - 25 yards - 2x77 lbs
b) 6 alternating DB snatches - L/R - 35 lbs
c) Farmer’s walk - 25 yards - 2x77 lbs
d) 10 KB swings - 24 kg
Time: 32:14
Daily work was fine, felt fast, but thinking now it was pretty slow. But it’s done. And, yes, The Last Castle in a weighted vest still sucks. Finished 7 rounds in 28:46 and was about half way through the first side of alternating DB snatches in 8th round when the 30-minute timer expired—finished up that round in just over 2 minutes. Pace was much better than last week, but this workout is still taking longer than I’ll probably be able to give it next week.
Anyway, add all of that to the seemingly endless number of trips up to the attic carrying boxes of Christmas decorations, and it’s not a bad way to end 2021.
Happy New Year, everybody! 2022 is going to be awesome.
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Wendler mentioned Malcolm X both in his section on this site and his private site. In essence it means get 50 reps “by any means necessary.”
It works best to read it in your head with Denzel Washington’s voice.
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105x50 - just awesome.
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Happy new years!!!
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Happy New Year, @anna_5588! Here’s to new goals and a fresh start.
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I am a big fan of the Ironmind Strong Enough straps. I’ve had them since 2008 and they haven’t let me down.
I did a video on straps in the way way back
and a write up on my blog titled
“DEADLIFTING WITH STRAPS: SECRETS AND TECHNIQUES”
They should be helpful. For high reps sets in particular, straps are awesome.
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Forever BBB - c7w2d7
Saturday - 01 January 2022
Workout: Easy conditioning + calves, 0640-0750 (70 minutes)
Seated CR - 210 lbs - 20, 20, 20
Weighted vest walk - 28 kg - 35 minutes
BB curls - 100
Fasted. Managed to do the walk in about 37 minutes, which is much more typical. The rain might have provided some incentive to move faster, but past a certain point, you’re just soaked through regardless.
Almost had myself talked into putting off the BB curls until I do my daily work later, but decided to knock them out this morning—wasn’t thrilled about that, to be honest, and made the decision to go ahead grudgingly. So I got back to the weight room, threw on YouTube to stream some music, only to find our very own @ChongLordUno in the middle of his 2500 burpees for charity. That was all I needed: knocked out 100 straight while he just kept reppin’ his burpees!
The first 50 went well—pretty fast and smooth—but then I started pausing at the bottom for a deep breath with the next 44. My forearms were on fire, but I never put the bar down. Once I got to 94, I found a new gear (mostly because I just wanted to be done) and cranked out 6 fast, solid reps.
So, now that I’ve done 100 unbroken curls with an empty barbell, am I justified in calling them Poundstone curls?
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Fantastic, man! Thanks for the pointer to this content. I’ll read up ASAP.
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Awesome job on the curls.
Lol never thought I’d say that.
I also noticed you train calves pretty seriously. I don’t at all. Are you doing it for aesthetics, or support for performance in other areas, or anything you can share?
Basically I see something shiny and I’m interested now.
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re: curls - Thanks! Finally getting 100 straight was a great way to start the new year.
re: calves - I’m a closet bodybuilder, haha: big calves are cool. (Big forearms, too, for that matter.) So, yeah, aesthetics.
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I thought I was cool getting close to 100 with an axle without stopping… But with a barbell? No way haha.
You’re still killing it sven and your consistency (all around) is awesome. I really enjoy reading through your log and thoughts.
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Forgive my naivete: how are axels different? I was under the impression the bar diameter was bigger… Is there more to it than that?
Thanks! I’m glad to have you along, my dude. The last half of 2021 was amazing, and I’m expecting big things—for all of us—in 2022!
Happy New Year!
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Yup, axle has a larger diameter but weighs 33lbs
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