BBB Beefcake - c10w2d1
Sunday - 13 March 2022
Workout: Conditioning, 1040-1100 (20 minutes)
Jump rope tabata - 4x40/10
Tabata DB front squats - 2x25 lbs - 8x20/10
Jump rope tabata - 4x40/10
Done and done. Got 9s across with 11 in the last round!
7 Likes
Why not both 
That’s the anchor I am planning on running and seeing as I’ll be finishing it before you have to choose an Anchor I can let you know how if I found 5s Pro, PR Set + Jokers with 5x5 FSL to be too much or manageable.
How do you do 5s pro and PR sets together?
Unless I misunderstood (which is possible) the Forever book on page 65 says you can use 5s pro when setting out the template for the anchor “PR set, Jokers and FSL”
The way I understood it was using the %s set out but doing 5 reps instead of 3 on the given percentages and Week 1 and Week 3 is 5+ for the PR set instead of 3+ and 1+.
Have I misunderstood?
I genuinely did not understand any of that, haha.
5s pro is doing sets of 5 across. PR sets have you go for rep PRs, so often it will be more than 5 reps. I am not sure how you would do both for the main work on the same workout
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Sorry my post was a bit over the place let me try again 
I meant doing sets of 5 with the set out %s except for the PR set which you push higher than 5. This is what I understood Wendler to mean when he set out a specific Anchor which has PR sets in the book but said "You can also use S’s PRO with this template. "
So instead of 70% x3, 80% x3, 90% 3+
its
70% x5, 80% x5, 90% 5+
Ah, I understood that to mean just don’t go for a PR set
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I agree with this interpretation but looked back at the book and can easily see why one could be confused. JW for all of his great ideas and training philosophies sometimes leaves a bit to be desired in terms of clarity.
2 Likes
BBB Beefcake - c10w2d2
Monday - 13 March 2022
Workout: Squat, 1005-1105 (60 minutes)
Warm-up
Throws + jumps
Begin: 1021; End: 1100; Duration: 39 minutes
Squat - 110x5, 140x5, 170x5 | 200x5, 230x5, 260x5 | (200x10)x5
Dip - 45 - 10, 10, 10, 10, 10
Pull-up/chin-up - BW - 10, 10, 10, 10, 5/5
Kids are off school all week, so my schedule is weird, but I knocked it out. Wanted the top set to feel easier, but I always want the top set to feel easier. Main work was load and go, done in 5 minutes. Supplemental done in 11 minutes, took about 75 seconds between sets on average—closer to 60 for the first few, closer to 90 for the last few. HR in the upper-150s/lower-160s by the end of the last set.
Alternated dips and chins, and pull-ups/chin-ups within the latter; 25 of each across the 5 sets.
Daily work and hard conditioning to follow this afternoon.
9 Likes
@hustlinghat93, @T3hPwnisher, @heretolog - Thanks for this discussion, guys. My view is summed up nicely here:
And FWIW, the Joker sets would be PRs for me because I’m in that territory where my TMs are now above (or nearly above) any tested 1RM from my previous life.
So @hustlinghat93, I guess I could run 5s PRO with Jokers and still be doing PR sets, haha!
5 Likes
BBB Beefcake - c10w2d2
Monday - 14 March 2022
Workout: Conditioning, 1430-1510 (40 minutes)
Chin-ups/pull-ups (strict, various grips) - 13, 13, 11+2, 8+3+2
Tabata DB front squats - 2x25 lbs - 8x20/10
Sled push - 8x50 yds, 90 + sled = 177 lbs
Time: 6:49
Holy C-R-A-P! 10s across with that front squat tabata! And on squat day, no less. That left me lying in a puddle of my own tears for about 5 minutes afterwards—but I did it!
Today’s reps were clean and crisp, but going any faster will require me to sacrifice ROM. I got 11 in the last round yesterday, but going that fast for all 8 rounds is probably asking for unintentional cheating. If I can hit 10s across for a few more days, I’ll probably progress by bumping up to 2x30 lbs and rebuilding.
Still playing around with ways to complete the daily chins. Today I used a strict 2-minute rest between sets. Did alright, but hit a wall again in the last set (pull-ups). I’ve been hovering around 10-15 reps per set for quite awhile now, with no consistent progress. I think I hit 16 chins in a single set once, but… Maybe I start adding weight and rebuilding here, too?
Did 8 50-yard runs with the 90-lbs load today. Not super fast, but I’m not too upset: first time out with this after heavy barbell squats this morning, and I rocked that front squat tabata immediately beforehand. Got the distance in, regardless.
Some driveway hoops with little SvenG in a bit, then turkey meatloaf for dinner!
10 Likes
Still, that is not bad at all. I would bet that if you took a couple of days off and tried them fresh and well rested, you would do at least 20.
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This is 100% my understanding too. 5’s pro is straight 5 reps a set and is not meant to have PR’s mixed with it.
2 Likes
BBB Beefcake - c10w2d3
Tuesday - 15 March 2022
Workout: Press, 1150-1240 (50 minutes)
Warm-up
Throws + jumps
Begin: 1203; End: 1236; Duration: 33 minutes
Press - 55x5, 70x5, 85x5 | 100x5, 115x5, 130x5 | (100x10)x5
CS DB row - 2x40 lbs - 10, 10, 10, 10, 10
Deficit reverse lunge - L/R - 2x25 lbs - 15, 10
Ab wheel - ramp (16) - 30, 20
Just doing the work today. Left shoulder/trap was touchy; slept on it in a funny way, maybe? Main work was load and go; 4 minutes to complete. Supplemental done in 14 minutes. CS DB row with 2x40 lbs was better, but maybe still a touch light. Ab wheel was surprisingly difficult today, but got 50 reps in two sets. Oh, and I was supposed to do Bulgarians, but setup and finished reverse lunges before I realized the mistake. I’ll just swap those in on Friday.
Daily work and sled push in a bit.
9 Likes
BBB Beefcake - c10w2d3
Tuesday - 15 March 2022
Workout: Conditioning, 1455-1555 (60 minutes)
Tabata DB front squats - 2x25 lbs - 8x20/10
Misery on a Bun
10 rounds of:
a) Sled push - 25 yds, 135 + sled = 222 lbs
b) 10 1-pump burpees
c) Sled push - 25 yds, 135 + sled = 222 lbs
d - odd) 15 KB swings - 24 kg
d - even) 13 chin-ups/pull-ups (strict, various grips)
Time: 41:57
So, first things first: 10s across on the front squat tabata. Quads actually hurt more today than yesterday—not surprising, really—but my recovery afterwards was impressive: HR was back down and I was breathing normally in less than two minutes. Really happy with how this is coming along.
Now, “Misery on a Bun.” Let’s just say that was a bad idea. I’ve done rounds similar to this before, but today was something else. I had to fight to keep lunch down twice. Not sure why it was so hard, really—maybe this is under-recovery? Oh, and it took way too long. I can’t realistically spend this kind of time on the afternoon workouts on a regular basis. Guess I’d better just start moving faster!
In any case, I did the reps and got the distance in. Swings on odd rounds and chin-ups/pull-ups on even ones. Those went 13, 13, 13, 12+1, with 4/4/4/4 on the last round, which gives 17 of each grip and 68 total for the day.
So that’s 100 burpees, 75 swings, 68 chins, and 500 yards with a 135 lbs load—yeah, misery!
Next up: more basketball and more turkey meatloaf!
8 Likes
It’s nuts isn’t it?! Almost instant transformation.
1 Like
BBB Beefcake - c10w2d4
Wednesday - 16 March 2022
Workout: Easy conditioning + calves, 1045-1210 (85 minutes)
Chin-ups/pull-ups (strict, various grips) - 13, 13, 13, 11+2
Seated CR - 240 lbs - 25, 20, 15
1-pump burpees + 24-kg KB swings - 2x(25 + 25), 25-second rest between
Weighted vest walk - 30 kg - 16 minutes (to park)
Easy run - 9 laps, about 1750m - 10:51
Weighted vest walk - 30 kg - 16 minutes (from park)
Fasted.
Dentist appointment screwed up the morning, but the hygienist asked if I was a trainer because, “you look like you’re pretty healthy,” so it was all worthwhile, haha!
Daily chins superset with calf work, followed by burpees + swings, weighted vest walks, and—yes, finally!—an easy run at the track. I could feel my hamstrings were super tight, so I didn’t push too hard. It’ll probably take a few weeks before I find my running groove again, such as it was. Not too disappointed in my time, all things considered: it’s been just over two months since my last run.
Jump rope and front squat tabata later this afternoon, but now it’s time to eat!
11 Likes
You’ve arrived mate.
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BBB Beefcake - c10w2d4
Tuesday - 16 March 2022
Workout: Conditioning, 1540-1600 (20 minutes)
Jump rope tabata - 4x40/10
Tabata DB front squats - 2x25 lbs - 8x20/10
Jump rope tabata - 4x40/10
10s across. Quads burning, lungs burning.
9 Likes
I get asked this a lot, but mostly because the baseball cap I wear has my neighbours strength and conditioning logo on it. I also usually only wear shorts and t shirt all year round when I am not at work. All the mums and dads at the kids school just assume I am a trainer of some sort. When I occasionally come to school to pick up the kids straight from work and am wearing pants and business shirt I get lots of weird looks and questions like, have you been to a interview or what’s the special occasion? When I tell them what I do for a living they are always confused. LOL
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