Awesome mate, hope you all have a great day
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@oldnattychris, @aholding88 - Cheers, guys! Basketball, Minecraft, spaghetti for dinner, and some gifts—I think he had a pretty great day.
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BBB Beefcake - c10w1d6
Friday - 11 March 2022
Workout: Bench, 0850-0945 (55 minutes)
Warm-up
Throws + jumps
Begin: 0904; End: 0943; Duration: 39 minutes
Bench - 110x5, 135x5, 165x5 | 190x5, 220x5, 245x5 | (190x10)x5
OA row - L/R - 55 - 10, 10, 10, 10, 10
HLR - 20, 20, 10
Deficit reverse lunge - L/R - 2x25 lbs - 15, 10
Another solid morning—it all felt very strong again today. Main work in 6 minutes; basically loaded plates and just went again. Supplemental (superset with rows) in about 16 minutes; rest periods were about 2 to 2.5 minutes (on the longer side of that range once the rows started slowing down).
Bumped the weight to 55 lbs for the one-arm rows compared to last time I did them (50 lbs in Cycle 8); they were tough and had me breathing hard, but not so tough as to impact benching.
Alternated assistance work again today, seems to be a reasonable approach. Second set of HLRs hurt, but my form was particularly crisp today.
Daily work and sled to follow this afternoon.
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BBB Beefcake - c10w1d6
Friday - 11 March 2022
Workout: Conditioning, 1545-1620 (35 minutes)
Chin-ups/pull-ups (strict, various grips) - 13, 11+2, 10+3, 8+3+2
Tabata DB front squats - 2x25 lbs - 8x20/10
Sled push - 10x50 yds, 135 + sled = 222 lbs
Time: 10:20
No intensity this afternoon.
That said, I did straight sets on the chins again and improved a bit in every set over yesterday’s reps. Did strong-to-weak and took 60-, 75-, and 90-second breaks between the four sets.
And I crushed the front squats today: 9s across! That’s now the new goal for the next several days.
And I improved the sled time by 10 seconds over the same heavier/longer push last Tuesday. Still not to EMOM (on average) yet, but not bad considering.
Tomorrow will be weird: we have a basketball game in the morning and then we’re headed to my sister’s house for the remainder of the day. Gotta try to knock everything out before noon, 'cause it’ll probably be late when we get in. If I don’t, whatever’s left is going to be ultra-miserable… So let’s hope I wake up feeling good!
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BBB Beefcake - c10w1d7
Saturday - 12 March 2022
Workout: Easy conditioning + calves, 0540-0700 (80 minutes)
Chin-ups/pull-ups (strict, various grips) - 13, 13, 13, 10+3
Seated CR - 240 - 25, 20, 15
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. Just me and the snow plows. Again.
Got about 6 inches of snow overnight, so running at the park was out. Supposedly back into the 60s next week, so maybe the weather will finally cooperate.
Did the chin-up/calf raise superset, then straight into the rest of it. The 15-minute route took just over 20 minutes today: heavy boots and all of the snow made it more of a “weighted vest trudge” than a “weighted vest walk.”
Basketball is cancelled and the trip to my sister’s is sketchy at best, but one way or the other, I’m planning to get the BB curls, jump rope, and front squat tabata work done yet today. Fingers crossed, anyway!
Edit: Snow shoveling is also in my future. Ugh.
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Oh no!
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Yeah, it’s a bummer. I’m so over the snow!
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Sven vs Snow
Part 4676687
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This made me actually laugh out loud. Thanks for that!
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Where I’m at, the snow just picked up significantly.
I’ve wandered to a building about 1/2 mile from my dorm… I think I might get stuck
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Same! It also tacks on weeks of ice/mud which makes it slightly more depressing
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@anna_5588 - Well, just stay safe (and warm!) where ever you are.
@heretolog - Funny thing is, while my wife and I both find the weather tiresome, we chose to live where we live. Granted, that was almost 10 years ago and my frustration over the weather is a relatively recent phenomenon…
But even my kids are fed up with it, and they still have fun in the snow, so I suppose that says something!
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Masochists!
Is the weather getting worse or are you just tired of it?
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I’m just tired of it.
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BBB Beefcake - c10w1d7
Saturday - 12 March 2022
Workout: Conditioning, 1440-1510 (30 minutes)
Jump rope tabata - 4x40/10
Tabata DB front squats - 2x25 lbs - 8x20/10
Jump rope tabata - 4x40/10
BB curls - 126 (rep PR)
Postponed trip until tomorrow. Sucks for lots of reasons, but definitely because I was actually on track to finish up before noon today. Now I just have to do that all over again—go figure!
Spent a little over an hour clearing the driveway. That’s gotta be a PR of some sort, especially because the snow was wet and heavy. Ate lunch, drifted off for a bit on the couch (!), and then into the rest of today’s work.
9s across on the front squats. Dare I say it: that felt easy today!
Set a new rep PR on the empty BB curls, too: 126 unbroken reps. Wanted 120 but found a few more in me. Pain was different today, but not sure how. Mind definitely went numb at some point, think it was somewhere in the 70s.
Might add some weight and start working back up again. I know some folks just keep repping, so maybe I’ll see just how high I can push that instead? (Next stop would be 135—yeah, thanks for that, @atlas13. Haha!)
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Keep pushing rep PRs. I was at 152 before I added weight: adding a rep a week for a year.
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I like that approach, particularly because I hit 100 straight for the first time on New Year’s Day—it all lines up!
I don’t do less than 100 now that I’ve crossed that threshold, and I’ve hit more than 100 a few times since, but consistently pushing to x+1 week after week appeals to me.
If I’ve counted correctly, next week will be 111 reps.
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BBB Beefcake - c10w1 - summary
It was a super-solid week: I felt strong on the main and supplemental work, I hit all of my goals, I ate well. The supplemental squats were definitely the toughest, but even after just one week of that I can totally see why BBB@FSL will put on some size. I’m super stoked about that.
I’d be lying if I said I’m not concerned about fat gain, though. I made good choices with my food this week, but I didn’t end up eating any less than I have been. Part of that is timing: I’m ravenous after the second workout, so I grab some protein and fats—usually yogurt and nuts—but then turn around and eat dinner within about 2 hours. I’m hungry again by then, but I’m borderline stuffed by the end of it most nights.
“Eat less at dinner,” you say. And you’re probably right. I think I’m still eating it because it’s there: I’ve made a pack of chicken breast, so I eat a pack of chicken breast; I’ve made a pound of taco meat, so I eat a pound of taco meat. Yes, healthy choices this week, but… I’m still not convinced I actually need everything I eat from after the second workout until bed. I do wake up most mornings with an appetite, though, so I’m just not sure what to think. (Hah! Maybe that’s the problem: I’m overthinking it all again!)
Regardless, it was a good week.
My goals for next week should look familiar:
- Complete all 4 lifting workouts
- Complete 4 days of hard conditioning
- Complete 3 days of easy conditioning and direct calf work
- Do 52 chin-ups/pull-ups every day
- Do (at least one) tabata front squat workout every day
- Continue to eat well
I’m still figuring out how hard I can push things beyond the BBB Beefcake template. It was a 3s week and I think I had more to give. But that’s easy to say sitting here on the couch now—I’m not so sure I would’ve said that most days immediately following the workouts!
I’m not in a hurry to change things, there’s still a full five weeks to go: this week worked well, I felt good, and I’m growing. What more could I ask for, really?
One final note: I’ve been thinking about the post-Beefcake anchor, and I’m leaning toward something with Jokers—maybe 5s PRO or PR Sets with Jokers and FSL. Either one of those might be kinda fun. After that, I’m thinking about repeating the run up to 5/3/1 & Widowmakers I did in the fall with all the extra 20-rep sets as practice. Not only was I mentally and physically strong during that entire period, I was really pretty happy with how I looked at the end of it.
But for now, let’s keep the goal the goal: I gotta get HUGE with Beefcake first!
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To be fair, your barbell is heavier than my axle. I think the Titan one is only like 25 lbs, pretty light really. Then again it is thicker, so that has an effect too. Now I’m kinda curious how it would go with a barbell, may have to try
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BBB Beefcake - c10w2d1
Sunday - 13 March 2022
Workout: Easy conditioning + calves, 0715-0830 (75 minutes)
Chin-ups/pull-ups (strict, various grips) - 13, 13, 13, 11+2
Seated CR - 240 - 25, 20, 15
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. It’s like deja vu all over again.
Knocked this one out. Not as early as I’d like—the time change screws everything up for a day or two—but most of today’s work is done. I just have jump rope and front squats, which I’ll try to get in before we head to my sister’s.
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