Are these the same thing? I’ve heard of Beefcake online but never came across it in any of the books and what I see online looks very similar BBB using FSL
That’s basically what it is. Beefcake just has specific recommendations regarding the assistance work, but at its roots it’s just 5x10 FSL.
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I can’t imagine 5x10FSL…
When I was doing BBB, every time I did a 5x10, I thanked (insert deity of choice) that I didn’t have to do it FSL
It takes a LOT of eating
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And a willingness to commit to tone down conditioning in favour of the barbell.
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BBB Beefcake - c10w1d2
Monday - 07 March 2022
Workout: Squat, 0845-0950 (65 minutes)
Warm-up
Throws + jumps
Begin: 0901; End: 0949; Duration: 48 minutes
Squat - 125x5, 155x5, 185x5 | 215x5, 245x5, 275x5 | (215x10)x5
Dip - 45 - 10, 10, 10, 10, 10
Pull-up/chin-up - BW - 10, 10, 10, 10, 5/5
Ladies and gentlemen, I’m gonna be huge. Like HUGE.
Oh, and hey @SvenG:
FIFY.
Holy crap! That was something else: 5x10@FSL is no joke. Crushed it though: squats felt strong, form was solid, reps were good. Did the main work in about 8 minutes, took about 2 minutes of rest between. Finished the supplemental sets in about 14 minutes, also kept the rest periods to about 2 minutes—I can reduce that in the 5s week, I can extend that a little in the 1s week if necessary, and it worked alright today.
Alternated between dips and chin-ups/pull-ups once the barbell work was done; didn’t rush, but was trying not to dawdle either. Alternated between pull-ups and chin-ups across the first four sets, split the last set between the two, for 25 of each grip.
Definitely fatigued here at the end.
Daily work and conditioning later today.
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BBB Beefcake - c10w1d2
Monday - 07 March 2022
Workout: Conditioning, 1600-1645 (45 minutes)
52 chin-ups/pull-ups (strict, various grips), E2MO2M
Rounds: 4; Time: 7:15
Tabata DB front squats - 2x25 lbs - 8x20/10
Weighted vest walk - 30 kg - 15 minutes
Weather forced a change of plans: rain, rain, rain, and driveway was too slick to push the sled. Swapped in Saturday’s weighted vest walk along the new 1-mile route instead. Great way to keep my legs moving while bringing my HR down after those tabata front squats.
Still feeling my way through this new daily work arrangement. Ended up doing chins E2MO2M again: 13, 13, 7+5+1, 7+3+3. Not bad considering I had already done 50 of them with the morning workout. Really happy that I got 13 in each of the first two sets.
Tabata front squats were killer (again). I could definitely feel my traps and quads today, and even my grip a bit by about halfway through, but my delts were absolutely burning very nearly the whole time. Even so, I got 8s across—not bad! As much as I really do hate these, I actually kinda love 'em too.
Totally forgot (until just now) that I’m also pairing a 10-minute bike ride with these shorter walks, but I’ll hit that up on Saturday, as regularly scheduled. So, if all goes well, I won’t have skipped anything, just moved stuff around a bit. (Fingers crossed, anyway, because I hate my self-imposed penalties for skipping stuff.)
Got one of these prepped for tonight. Guess we’ll get an answer to that question in pretty short order, haha!
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BBB Beefcake - c10w1d3
Tuesday - 08 March 2022
Workout: Press, 0840-0940 (60 minutes)
Warm-up
Throws + jumps
Begin: 0857; End: 0934; Duration: 37 minutes
Press - 60x5, 75x5, 90x5 | 105x5, 120x5, 135x5 | (105x10)x5
CS DB row - 2x35 lbs - 10, 10, 10, 10, 10
Ab wheel - ramp (16) - 20, 20, 10
Bulgarian split squat - L/R - 2x25 lbs - 15, 10
Ate about half of that turkey meatloaf, but didn’t feel stuffed afterwards. What’s going to happen with the other half today? Only time will tell…
Good day so far. Press moved well, but the top set felt heavier than I’d like. Did the main work in about 7 minutes, 90-second break between the first two sets and about 2 minutes between the second and third. Finished up the supplemental work in about 14 minutes, which includes the 5x10 chest-supported DB rows in between, per the Beefcake template. Took 2-minute breaks between the first four sets, but the last few reps on the 4th set started slowing down, so I took something closer to 3 minutes before firing off the last set. Didn’t mind the rows in between—they didn’t impact my pressing ability at all (even if they did make the breaks feel short). I can easily handle more weight on those, so I’ll bump up to 2x40 lbs on Friday and see how that feels.
Finished up with alternating sets of the ab wheel and Bulgarians. Took the weight up on those to 2x25 lbs (from 2x20 lbs previously). Felt good to work my quads this morning, and I expect the tabata work this afternoon will have a similar effect.
Speaking of which: daily work and conditioning to follow later.
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Pat Casey would eat meatloaf sandwiches in the middle of workouts. We could all stand to learn some lessons from him.
I’m, of course, California yuppie-scum, so I do turkey meatloaf sandwiches on keto bread, but it’s still borderline erotic.
You’re chugging along strong here dude!
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Rows supersetted with pressing is magic, you breath a bit harder going back to the press but the muscles are completely ready to fire again. Good stuff in here, might have to look at beefcake again.
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@T3hPwnisher - I put salsa in mine, and that makes it good enough to eat by pound! That said, I’ll have to look into the keto bread—I haven’t had a proper sandwich in a long time.
@heretolog - Just a few days in, but I’m “enjoying” Beefcake so far. Sounds like you’ve run it before—did you have success with it?
And thanks to both of you for the props!
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I’ve only run in it my mind thus far definitely planning on doing some version of BBB this year.
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BBB Beefcake - c10w1d3
Tuesday - 08 March 2022
Workout: Conditioning, 1600-1640 (40 minutes)
52 chin-ups/pull-ups (strict, various grips), E1.5MO1.5M
Rounds: 4; Time: 5:58
Tabata DB front squats - 2x25 lbs - 8x20/10
Sled push - 10x50 yds, 135 + sled = 222 lbs
Time: 10:31
I usually do the pull-ups/chin-ups from weakest to strongest, which goes pronated, wide-neutral grip, narrow-neutral grip, and supinated, but I reversed that order today and dropped the interval to 90 seconds. Rounds went: 13/3, 8+2/6, 7, 5+3+3+2. First two sets were pretty strong, but I was struggling by the end (as expected). Still got my 52 reps in, and pretty quickly, too!
Front squats went really well: 8s across and I might’ve been able to get 9s across. Slow and steady in this first week of Beefcake, though—I’ve got over 5 weeks of this left to go, and while I’m not slacking, I don’t want to run myself into the ground this early in the game.
Goal for sled push today was under 12 minutes, so 10:31 isn’t bad. HR was in the upper-160s by the end, and I was huffing and puffing pretty hard. Planning on heavier/longer pushes on the press and bench days with lighter/shorter ones on squat and deadlift days, and I’d like to work back down to below 10 minutes for these heavy 10x50-yard workouts. Like so much else, I’ll get there!
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This actually made me shudder. 
You are doing incredible things here, as others have already said. Thank you for being such a wonderful source of inspiration, even for those like me whose ability is nowhere near the same galaxy as yours!
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Cheers, @oldnattychris! Pretty sure the galaxy to which you’re referring is just hard work and consistent effort, in which case you’re right there with me.
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BBB Beefcake - c10w1d4
Wednesday - 09 March 2022
Workout: Easy conditioning + calves, 0805-0915 (75 minutes)
Seated CR - 240 - 25, 20, 15
Chin-ups/pull-ups (strict, various grips) - 13, 13, 13, 10+3
1-pump burpees + 24-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 10 minutes
Weighted vest walk - 30 kg - 15 minutes
Fasted. And tired. And hungry. And wet. And cold.
Pardon the whining, but it’s been kind of a miserable morning. I was wide awake from about 0200-0440, but finally fell asleep and didn’t get up until 0640, which means rushing around. Got out of bed rather than disturb my wife with my tossing and turning, at which point my body was like, “Oh, we’re beginning the day. I’m hungry. Let’s eat.” But I did not eat—it was 0-dark-thirty. On top of that, it’s snowing. And raining. And snowing. Again.
Anyway, I got some work in. Remembered to superset the daily chins with the calf raises, but only after the first set, so it went calves-chins-calves-chins-calves-chins-chins. It’d probably work better to sandwich the 3 sets of calf work between the 4 sets of chins, but I managed this well enough. Was happy to get 13 reps without dropping across the first three sets, even if this arrangement gives me more rest between sets of each move.
I intended to walk to the park and run this morning, but the weather got in the way. So we’ll call this another swap: today’s walk + run for Saturday’s bike + walk. Was also intending to do Monday’s sled push this afternoon, but I’m not sure the weather’s going to cooperate: we’re in a pretty heavy band of snow for the next several hours, at least.
I will do the jump rope work and front squat tabata, regardless—that’s all that’s really left for today. But if I can knock out the sled work too, all the better. We’ll just have to play it by ear, I guess.
Edit: It’s worth noting that I did those chin-ups/pull-ups strong-to-weak again today. And that I really like the (burpee + swing)-bike-walk arrangement: redline the HR for a few minutes, keep it up for a bit, then bring it down slowly with a few spikes on some of the bigger hills. Wish I would’ve stumbled on that earlier!
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BBB Beefcake - c10w1d4
Wednesday - 09 March 2022
Workout: Conditioning, 1530-1615 (45 minutes)
Jump rope tabata - 4x40/10
Tabata DB front squats - 2x25 lbs - 8x20/10
Jump rope tabata - 4x40/10
Bike@120-140 bpm - 13 minutes
Sled push - 6x50 yds, 90 + sled = 177 lbs
Time: 4:05
Wow! My day steadily improved, to the point that I am all caught up on my work for the week, despite the weird swaps and bad weather.
I finished out today’s work: jump rope and front squat tabata (8s across).
I did Saturday’s swapped (but forgotten) stationary bike ride: 10 minutes + a 3-minute penalty (because I forgot).
I did Monday’s swapped light/short sled push, very nearly as a sprint and most definitely as a run: 300 yards with a 90-lbs load in just over four minutes. (I think that’ll work out nicely as part of my conditioning on squat/deadlift days.)
So the only odd thing left is getting in a walk + easy run for Saturday’s regularly scheduled easy conditioning, but that’ll depend on weather. I can ride + walk again, if I have to…
Basketball practice with little man, dinner, then mental and physical prep for 3s week deadlifts in the morning!
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BBB Beefcake - c10w1d5
Thursday - 10 March 2022
Workout: Deadlift, 0815-0915 (60 minutes)
Warm-up
Throws + jumps
Begin: 0833; End: 0914; Duration: 41 minutes
Deadlift - 140x5, 175x5, 210x5 | 245x5, 280x5, 315x5 | (245x10)x5
BFP - red - 35, 35, 30
Dip - 45 - 16, 18, 16
Solid morning. Everything felt strong. Grip held up just fine throughout the deadlifts. Main work in about 9 minutes and supplemental in 12; not more than about 2 minutes between all sets. Went in thinking to do assistance as 5 rounds of 20 BFPs and 10 dips, but got into the work and just started repping—finished up 100 band face pulls and 50 dips in 3 sets each.
Daily work and sled pushing later today.
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BBB Beefcake - c10w1d5
Thursday - 10 March 2022
Workout: Conditioning, 1300-1330 (30 minutes)
Chin-ups/pull-ups (strict, various grips) - 13, 10+3, 8+5, 6+3+3+1
Tabata DB front squats - 2x25 lbs - 8x20/10
Sled push - 6x50 yds, 90 + sled = 177 lbs
Time: 4:41
Snuck this one in early-ish. Just did straight sets on the chins today, rested until I was “ready,” roughly 60-120 seconds between sets. Strong-to-weak again, and I hit a wall in the third set. Got 'em in though!
Did 8s across in the front squats, but got 10 in last round. That hurt. Sled push was good—not as fast as yesterday, but it did follow the deadlifts. And I was running again today, not slogging like I end up doing in the later rounds with the heavier load. Might try to push these light-weight days up to 8 rounds so I hit 400 yards, which is equivalent to JW’s 10x40-yard recommendations for a typical sled workout.
It’s my son’s 9th birthday today! His birthdays are always very emotional for us. I won’t bore you with some sob story—we’ve all had hard times in life, I’m not special—but there was a time around his 9-month “birthday” where we weren’t sure he’d see his 1st.
So, yeah, we always party like it’s 1999 on 10 March. Keep in mind, he’s just a kid: really that just means he chooses dinner and we all binge on video games after school!
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Many happy returns to your son on his birthday! What a joy to have him in your lives!
They grow up so quickly. Enjoy the time together!
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