Huh, I’ve actually never really thought about SSB front squats. May have to give it a go.
I do have a 35 and 53lb kettlebell, just not a pair to match. Maybe I can grab an adjustable one.
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I’ve done it using SSB front squats, can confirm its horrible and effective
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BBB Beefcake - c10w2d7
Saturday - 19 March 2022
Workout: Easy conditioning + calves, 1030-1115 + 1400-1425 (45 + 25 minutes)
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
Chin-ups/pull-ups (strict, various grips) - 13, 13, 13, 13
Seated CR - 240 - 25, 20, 15
Fasted.
Slept in, which I needed, and my son’s basketball game was on the early side, so I’m just getting around to this.
The rest of today’s schedule forces me to break things up, but I managed to get the easy conditioning in just now. I will edit in the daily chins and calf work, which are up next.
That’ll eventually be followed by jump rope, front squat tabata, and BB curls, but probably not until much later this afternoon. We’ll just have to see how things play out…
Edit: Knocked out the daily chins and the calf work. Really happy with the chins: got 13 across all four sets. With the calf raises in between, it’s about 4 minutes from the end of one set to the start of the next, but still—today is the first time I’ve got 13 straight on the last set with my weakest grip (pronated) last. And while @doomyguy is probably right:
I’ve got to keep reminding myself that the point of daily chins is to get some extra volume with my vertical pull, not (necessarily) to get better at chins. So the fact that I also seem to be progressing, even if very slowly—yeah, that’s icing on the cake.
I probably could’ve knocked out a bit more of the remaining work, but I’m going to tackle the rest of it in bite-sized chunks throughout the rest of today. So unless something goes terribly wonky, I’ll get it all in before it gets too late!
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@atlas13 - Made these this morning based on that recipe you posted in Pwn’s log:
Just had some, and they’re unbelievably delicious—I could eat these by the dozen!
Thanks for posting that!
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Lol, my wife and I just prepped breakfast for the week this morning!
Glad you like em, great little high fat high protein way to start the day
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This is indeed a really good bad idea. It’s deceptively awful.
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BBB Beefcake - c10w2d7
Saturday - 19 March 2022
Workout: Conditioning, 1655-1715 + 1805-1810 (25 + 5 minutes)
Jump rope tabata - 4x40/10
Tabata DB front squats - 2x25 lbs - 8x20/10
Jump rope tabata - 4x40/10
BB curls - 111
I just keep chipping away!
It’s amazing what fresh legs will do: 10s across with 12 in the last round. That’s 12 full ROM reps in less than 20 seconds. VERY happy with that. But I can’t celebrate for too long: tomorrow begins twice daily front squat tabatas!
I’ll edit in the BB curls once they’re done—that shouldn’t take more than about 10 minutes, start to finish, so hopefully I can shake loose to crank those out sooner rather than later.
Edit: Done with curls. Started Pwn’s weekly x+1, so with 100 straight for the first time on New Year’s Day, and this being the 12th Saturday of 2022, I needed to hit 111. Might have been using too much body english today—in too much of a rush?—but I got a wicked painful pump, so mission accomplished.
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BBB Beefcake - c10w2 - summary
Decent 5s week: lifts moved pretty well, got all of the conditioning work done, made some progress on tabata front squats, ate well. I was happy to get up to the track and run on Wednesday, even though I hate running. Mostly it’s a sign that the weather is beginning to turn, so I’m just trying to soak that in. Not sure there’s much else worth noting, so…
My goals for this week are:
- 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 two tabata front squat workouts every day
- Continue to eat well
It’s a 1s week, but the weights should be manageable. Not easy, but my TMs are correct so there’s no reason I can’t crush them all. I’ve also been moving at a decent clip on both the main and supplemental sets, so I can afford a little more rest between sets, if necessary. I do like pushing things, however, so we’ll see how it plays out.
Let’s do it.
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BBB Beefcake - c10w3d1
Sunday - 20 March 2022
Workout: Easy conditioning + calves, 0655-0815 (80 minutes)
Chin-ups/pull-ups (strict, various grips) - 13, 13, 13, 13
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
Tabata DB front squats - 2x25 lbs - 8x20/10
Fasted. Cold and wet this morning, but no snow—that’s a win in and of itself.
13 on all four chin-up/pull-up sets again, though the last rep on the last set was a real grinder. Eventually cleared the bar—even if just barely—so I’m counting it. Calf work was tough today.
Finished up the easy conditioning work and then somehow crushed the first front squat tabata: got 10s across with 12 in the last set again. I was really working hard on those this morning—if my legs felt fresh yesterday, they felt anything but fresh today.
Jump rope and second front squat tabata later this afternoon.
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BBB Beefcake - c10w3d1
Sunday - 20 March 2022
Workout: Conditioning, 1445-1510 (25 minutes)
Jump rope tabata - 4x40/10
Tabata DB front squats - 2x25 lbs - 8x20/10
Jump rope tabata - 4x40/10
BB curls - 112
Okay, second front squat tabata done. Got 8s across (easy), and managed to hold the rack position through the first four sets (work + rest). Just couldn’t muster it during the fifth rest period—I was shaking like crazy—so that’s a straightforward way to progress.
Legs actually felt better this afternoon than they did this morning, which means I could’ve probably had more reps per round here, but I’m going to ease into the twice-daily setup over the next few days (at least) before killing myself with these…
And yes, that’s correct: I did curls again today, that’s not a cut-and-paste error. Something about yesterday’s set just didn’t sit right with me, so I wanted to punch out more today. Not a redo, not a penalty, just another set of work. Went ahead and did 112, which will be this Saturday’s target number. These were good, clean reps, too—no more body english than usual, no rushing around or hurrying through… Just reppin’ it out.
I’ll still do this week’s regularly scheduled reps on Saturday, too.
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That’s a lot of curling!
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Awesome isn’t it? It’s such a good balance. Legs get blown away with straight sets, upper back with this stuff, and BOTH contribute to just being plain old strong.
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BBB Beefcake - c10w3d2
Monday - 21 March 2022
Workout: Squat + front squat tabata, 0855-1000 + 1200-1205 (65 + 5 minutes)
Warm-up
Throws + jumps
Begin: 0907; End: 0956; Duration: 49 minutes
Squat - 140x5, 170x5, 200x5 | 230x5, 260x5, 290x5 | (230x10)x5
Pull-up/chin-up - BW - 13, 13, 12, 12
Dip - 45 - 13, 13, 12, 12
Tabata DB front squats - 2x25 lbs - 8x20/10
I love a good squat day. I can literally feel myself growing, haha!
Super solid morning. My brace was just fantastic today, which helped a lot on that top set. Main work in 8 minutes with about 2 minutes between sets, supplemental in 13 minutes with 2 minutes between, except between sets 4 and 5—that slipped closer to 2.5 minutes 'cause I wanted to crush it: Last set, best set!
Squats left me fatigued, so I was moving slowly through the assistance. But I got it all done in 4 sets each of the chins and dips, so that’s something. Last rep on each of the last two pull-up/chin-up sets was excruciating, but I really, REALLY wanted to be done in four.
Thought about hitting up the first front squat tabata immediately following, but I finked out. Or maybe it was the smart play: the energy drain from this workout alone was pretty hefty. I’ll definitely hit it up before lunch.
And then, of course, there’s the rest of the daily work and the hard conditioning; that’ll come this afternoon, as usual.
Edit: First front squat tabata done. I think waiting was the smart play: 10s across with 12 on the last set; lower back wasn’t screaming, even if my legs and lungs were.
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With everything you do, the growth isn’t surprising 
I too am a fan of squats my wolf friend.
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BBB Beefcake - c10w3d2
Monday - 21 March 2022
Workout: Conditioning, 1605-1640 (35 minutes)
Chin-ups/pull-ups (strict, various grips) - 13, 13, 13, 8+3+2
Tabata DB front squats - 2x25 lbs - 8x20/10
Sled push - 8x50 yds, 90 + sled = 177 lbs
Time: 6:46
There’s that wall again: smashed right into it on the fourth set. Given how hard the last rep of the third set was, I may have actually hit it with that rep… But I got them all in.
8s across with rack position held through first four complete sets (work + rest). Like yesterday, I dropped the DBs to my side for the remaining rest intervals. Unlike yesterday, holding the rack for the work intervals in rounds 5 and 6 was ridiculously hard. Felt better by the 7th and 8th, however. Oh, and getting 8s across was not easy today, but I did it.
Sled moved alright, legs and lungs were shot (as usual). But—yep, you guessed it!—I got the distance in.
Now for some driveway basketball with little man and then 1.25 lbs of taco meat for dinner!
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This made me smile. I truly dread every Monday because it is squat day but at the same time I like it. I tell myself that this is the hardest session of the week and if I can just get though it then the rest of the week will be easy. Seems to work.
I must say I do like the feeling I get after a squat especially if I have moved some decent weight. I also like the weird look other gym members give you when you squat heavy,
Doing a great job in here as always mate, keep grinding.
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Until you squat 2 times a week… such as fools like me…
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I squat twice a week (used to be 3) but only one session is my heavy session which is the one I dread the most.
BBB Beefcake - c10w3d3
Tuesday - 22 March 2022
Workout: Press + front squat tabata, 0835-0935 (60 + 5 minutes)
Warm-up
Throws + jumps
Begin: 0848; End: 0931; Duration: 43 minutes
Press - 70x5, 85x5, 100x5 | 115x5, 130x5, 145x5 | (115x10)x5
CS DB row - 2x45 lbs - 10, 10, 10, 10, 10
HLR - 20, 20, 12
Bulgarian split squat - L/R - 2x25 lbs - 15, 10
Tabata DB front squats - 2x25 lbs - 8x20/10
Another solid morning. Super happy with how the press moved—it wasn’t easy, by any stretch, but they moved pretty well for a 1s week. Main work in about 8 minutes with 2-minute breaks between. Supplemental and rows in about 16 minutes, with 2 minutes between sets 1-2 and 2-3, 3 minutes between 3-4, and 4 minutes between 4-5: I had the time, I wanted to use it.
Bumped up to 45-lbs DBs for the rows today, and that’s the sweet spot: not easy, but not so hard as to demolish me before the next press set. HLRs continue to kick my butt, hopefully because my form is improving—they felt pretty crisp again today. The last two reps on the second set were sketchy, though, so I did two extra reps on the last set.
Will do the first front squat tabata just before lunch again today: that seemed to work out really well yesterday, so maybe that’s just how I’ll approach it every lifting day. I’ll just edit that in once it’s done.
Edit: First front squat tabata done: 10s with 12 on last round. Sucking wind.
9 Likes
BBB Beefcake - c10w3d3
Tuesday - 22 March 2022
Workout: Conditioning, 1445-1525 (40 minutes)
Chin-ups/pull-ups (strict, various grips) - 13, 13, 13, 9+4
Tabata DB front squats - 2x25 lbs - 8x20/10
Sled push - 10x50 yds, 135 + sled = 222 lbs
Time: 11:25
Not much to say that I haven’t said before. Did alright with chins, but the last two sets absolutely destroyed me.
Oh, and then I did the second front squat tabata. Held rack through work interval of 5th round, then had to hold 'em at my sides. Totally cheated on the rack hold in the 4th rest interval, though: I found a way to balance the DBs on my shoulders. Will need to consciously NOT do that again.
Worst sled push in awhile: weird pocket of rain here earlier, but it was dry enough to push. And apparently just wet enough to stall on the uphill not once, not twice, but three times! Feet slipping, sled not moving. Took some maneuvering to get it going again, but I did. Eventually. THAT was awful.
And wait for it…
But I got the distance in.
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