Now I’m with you. I’ll give it a shot this afternoon!
BBB Beefcake - c11w1d2
Monday - 28 March 2022
Workout: Conditioning, 1555-1630 (35 minutes)
Chin-ups/pull-ups (strict, various grips) - 13, 13, 13, 9+3+2
Tabata DB front squats - 2x25 lbs - 8x20/10
Sled push - 8x50 yds, 90 + sled = 177 lbs
Time: 6:21
Usual stuff, usual story. At least I got 14 pull-ups earlier today!
Alternated 8s and 9s on the front squat tabata, and it was definitely different: made it halfway through the 4th rest interval when I lost the rack, and then held them at my sides during ALL of the remaining rest intervals. Ugh—I just didn’t have it today. But I was working hard, so that’s something.
At first I thought trying this arrangement on squat day was a mistake, but it sets a nice baseline: I had better not get worse on days in which I haven’t squatted heavy, haha!
Happy with the sled time, at least. I was able to keep my legs pumping hard throughout. Way below freezing, too, so that added some extra hurt on my lungs.
8 Likes
BBB Beefcake - c11w1d3
Tuesday - 29 March 2022
Workout: Press & front squat tabata, 1140-1240 (60 minutes)
Warm-up
Throws + jumps
Begin: 1153; End: 1230; Duration: 37 minutes
Press - 65x5, 80x5, 95x5 | 110x5, 125x5, 140x5 | (110x10)x5
CS DB row - 2x45 lbs - 10, 10, 10, 10, 10
Bulgarian split squat - L/R - 2x25 lbs - 15, 10
HLR - 20, 20, 14
Tabata DB front squats - 2x30 lbs - 8x20/10
There’s the sweat! Should’ve known the day AFTER heavy squats would make the 8s across with 10 on the last round hard. But I did it!
Decent morning, even with the forced late start. Main work done in 5 minutes with 90-second rest periods. Supplemental in 16 with 2 minutes between 1-2 and 2-3, and 3 minutes between 3-4 and 4-5. Oh, and the rows were in there, too; those felt strong today, good squeeze at the top. Last 2-3 reps of the last two supplemental sets were a bit slow, even with the longer rest periods, and I got stuck on one of them for a second or two—don’t remember which one, exactly. But they were clean and I locked 'em out.
I think I was swinging a bit with the last few reps of HLRs in the second set, so I did a few extra on the last set just to keep myself honest. 99% sure those last 4 were clean—certainly they were clean-er.
I did the first front squat tabata immediately following because this morning’s schedule has already put me behind. They were tough today, but I still hit the new mark: 8s across with 10 on the last round.
Remaining work to follow, sooner rather than later now, but first: lunch.
13 Likes
BBB Beefcake - c11w1d3
Tuesday - 29 March 2022
Workout: Conditioning, 1535-1615 (40 minutes)
Chin-ups/pull-ups (strict, various grips) - 13, 13, 13, 9+4+2
Tabata DB front squats - 2x25 lbs - 8x20/10
Sled push - 10x50 yds, 135 + sled = 222 lbs
Time: 11:00
So much of this game is mental, and today I was losing.
Pull-ups were as ever, but I cranked out an extra 2 just because.
I really struggled with the rack holds today: alternated 8s/9s on odds/evens, but ended up dropping the rack during most of the rest intervals. I was able to hold it through a few of the early ones, and I held it throughout then entire 0:20 of ALL of the work intervals, even when I was done “early,” so that’s something. But my shoulders were on fire the whole time and my lungs were bursting, so… Mission accomplished?
Sled was deliberately slow and steady today—focused on keeping my strides long and strong, and my breathing regulated. HR still hit mid-160s by the end, so I know I was working.
Back at it tomorrow. Schedule might be weird, but it’ll get done!
9 Likes
BBB Beefcake - c11w1d4
Wednesday - 30 March 2022
Workout: Calves & easy conditioning + FS tabata, 0805-0915 + 1040-1045 (70 + 5 minutes)
Chin-ups/pull-ups (strict, various grips) - 13, 13, 13, 12+3
Belted CR - 135 - 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 - 2x30 lbs - 8x20/10
Fasted. And hungry.
Decent chin-up/pull-up sets today, but still couldn’t quite get 13 on the last set. I was so, so close! Belted calf raises are MUCH better than with the BB, but I’m going to have to focus on making sure my stronger leg doesn’t always dominate the move. If I can’t get that right, I’ll have to go back to the single-leg variation: my weaker leg will have no choice but to move the weight. The rest of it went well, and burpees didn’t bother my back today—or rather, my back didn’t get in the way of burpees. I think I’m back on track.
Not 100% sure what the remainder of the day will look like, but two front squat tabatas and some jump rope work are on the docket.
Edit: First one done—still fasted. 8s across with 10 in the last. Felt pretty good. Will be having an early lunch so I can try to knock out the remaining work before this afternoon’s obligations.
6 Likes
Absolutely. This kinda thing is far more “the journey: not the destination”
1 Like
BBB Beefcake - c11w1d4
Wednesday - 30 March 2022
Workout: Conditioning, 1240-1300 (20 minutes)
Jump rope tabata - 4x40/10
Tabata DB front squats - 2x25 lbs - 8x20/10
Jump rope tabata - 4x40/10
Did 9s on 1-4, 8s on 5-8, made it through the entire 5th work interval with the rack hold, then dropped to sides on rest intervals only for the remainder of the rounds—but I then managed to hold the rack for the entire work period, even if I finished up the squats ahead of time.
That’ll be it for today. Back again with deadlifts in the morning.
11 Likes
BBB Beefcake - c11w1d5
Thursday - 31 March 2022
Workout: Deadlift + FS tabata, 0825-0935 + 1210-1215 (70 + 5 minutes)
Warm-up
Throws + jumps
Begin: 0847; End: 0934; Duration: 47 minutes
Deadlift - 145x5, 180x5, 215x5 | 250x5, 285x5, 320x5 | (250x10)x5
BFP - red - 50, 30, 20
Dip - 45 - 20, 15, 15
Tabata DB front squats - 2x30 lbs - 8x20/10
I always get anxious over squats, but man: Deadlifts are hard! That took a lot out of me this morning, but everything moved pretty well. Remembered last week and strapped up for the top set and all of the supplemental work. Main work in 10 minutes with 2-minute rest periods, supplemental in 17 minutes with 2-3 minutes, maybe a bit more, between sets—it still takes me a bit to get the straps right, and I didn’t pay super close attention to when I actually started each set.
No real need to bang out 50 BFPs in a single set, but they felt good and were quality reps, so why not? Dips were strong again today.
Back at it again in a few hours and then again this afternoon. More rain is predicted, but perhaps the winds will shift and it’ll miss us…
Edit: First tabata done—8s across with 10. Might be ready to go for 9s across in another day or so…
12 Likes
I always find that time flies during deadlift workouts. I don’t feel like I’ve spent much time, but I look at the clock and an hour has gone by
1 Like
This is my experience exactly!
1 Like
I get so tired of moving all those plates around, it’s so tedious.
1 Like
BBB Beefcake - c11w1d5
Thursday - 31 March 2022
Workout: Conditioning, 1530-1605 (35 minutes)
Chin-ups/pull-ups (strict, various grips) - 13, 13, 13, 10+3+2
Tabata DB front squats - 2x25 lbs - 8x20/10
Sled push - 8x50 yds, 90 + sled = 177 lbs
Time: 7:20
Wish my deadlifts felt stronger, wish this workout felt easier. But wishful thinking didn’t get anybody anywhere, so I’m just gonna have to work for it instead.
Chins went fine, second front squat was hard: alternated 9s/8s on odds/evens, held the rack through the entire 3rd work interval, then through the entirety of all remaining work intervals, down at sides during remaining rest. I think—I lost track, but may have held it through the 5th rest interval too. Don’t really know, don’t really care, haha!
Sled time was abysmal, everything felt like slow motion, just couldn’t will myself to push harder. That time does not reflect how hard it FELT like my legs and lungs were working. Whether or not they actually were, well…
Either tacos or sausages tonight—not sure yet.
Edit: Hah! Given the way I’m feeling right now, tacos AND sausages might be the right choice!
12 Likes
Still putting in great work over here!
I’m kinda jealous about the pull ups, haha.
1 Like
Thanks, @Koestrizer. Glad to have you pop in!
1 Like
BBB Beefcake - c11w1d6
Friday - 01 April 2022
Workout: Bench + FS tabata, 0855-0950 + 1150-1155 (55 + 5 minutes)
Warm-up
Throws + jumps
Begin: 0909; End: 0949; Duration: 40 minutes
Bench - 110x5, 140x5, 165x5 | 195x5, 220x5, 250x5 | (195x10)x5
OA row - L/R - 55 - 10, 10, 10, 10, 10
Deficit reverse lunge - L/R - 2x25 lbs - 15, 10
Ab wheel - ramp (16) - 20, 20, 10
Tabata DB front squats - 2x30 lbs - 8x20/10
Opted for the taco meat: there’s something mentally and physically healing about spicy ground beef covered in shredded cheddar!
That said, I’m going to have to eat more during 1s week: these lifting workouts are taking a lot out of me. Main work in 6 minutes with 90-second breaks, supplemental in 16 minutes with 2.5-minute breaks. Top set was kind of terrible, but the supplemental sets felt strong, so that’s good. Rows did, too.
It’s wet out there again today, and a lot colder, but I’m planning to get the rest of my work in as usual.
Edit: Got 9s across with that front squat tabata—legs were hurting on the last few rounds! Will keep that up for a bit and then shoot for 9s across with 11 in the last round.
12 Likes
It doesn’t make sense but it’s the perfect food. Been a staple in my diet over the last few months and has helped produce some solid results.
2 Likes
BBB Beefcake - c11w1d6
Thursday - 01 April 2022
Workout: Conditioning, 1530-1615 (45 minutes)
Chin-ups/pull-ups (strict, various grips) - 13, 13, 11+2, 11+2
Tabata DB front squats - 2x25 lbs - 8x20/10
Sled push - 10x50 yds, 135 + sled = 222 lbs
Time: 12:51
Today was just about getting it done: do the reps, do the time, do the distance.
Went weak-to-strong on those chins today: was happy to see I could knock off 13 pull-ups without much more effort than when chins come first. I was a little surprised about the third set (narrow neutral grip), but my lungs were shot and I couldn’t catch my breath at the bottom. Still doing 2-minute rests between these sets, BTW.
Went for 9s across on all 8 rounds of the second tabata, held the rack for the entire 20-second work interval on all rounds, kept DBs at my sides for all rest intervals.
Sled push was agonizing—it was truly a full body workout. I could feel my shoulders working hard to keep the sled out in front from the very first trip, but by the end, I could feel everything else working hard, too: shoulders, legs, lungs, core. Worst time in awhile—couldn’t even get it done in under 12 minutes—but I was taking legit rests between some of the later rounds, so what did I expect?
I feel like I spend the time between these afternoon workouts and bed just eating, eating, eating, but apparently I need to do yet more of that because I’m beat—and the week’s technically not over yet! I think some work-related stress might be creeping in, too. Anyway, I’m glad I’m running this Beefcake template 3/5/1, because I get some kind of a little “break” next week.
7 Likes
I once worked out with a guy who, as part of his workout, just moved all the dumb bells in the gym from the racks to the floor, then back again. Kinda genius.
4 Likes
BBB Beefcake - c11w1d7
Saturday - 02 April 2022
Workout: Calves & easy conditioning + FS tabata, 0840-0955 + 1210-1215 (75 + 5 minutes)
Chin-ups/pull-ups (strict, various grips) - 13, 13, 13, 13+2
Belted CR - 135 - 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 - 2x30 lbs - 8x20/10
Fasted.
Ate like a MONSTER yesterday afternoon and into the evening, went to bed kinda early, slept really late, woke up not wanting to move with my body screaming, “Feed me!” Gotta believe I’m growing—there is no other explanation.
Work this morning was fine, once I got around to it. Went back to strong-to-weak ordering on the chins today: the 13th rep on that last set was quite possibly the hardest pull-up I’ve ever done—felt like I got stuck for a full two seconds (maybe more!) and had to kip to clear it. And even then, I’m not sure I actually did clear the bar. Obviously that annoyed the crap out of me, so I dropped, reset, and cranked out two more.
Meant to mention yesterday that I was feeling some nice DOMS in my calves, and particularly in my left (weaker) leg, so I think this belted standing variation is the way to go. Today’s calf work felt simultaneously awful and amazing, as is the case when beating out the soreness.
First tabata to follow shortly, but I might have to sprinkle bits and pieces of the remaining work throughout the afternoon—we’ve got some things to take care of, so I’ll work it in when I can.
Edit: First tabata done—still fasted, 'cause that’s just how the morning has gone. 9s across, forgot what I was doing and held the rack for the entire last work interval. Might’ve been able to get more reps, but that hold could be worth repeating here in the first daily. Anyway, time to eat.
10 Likes
BBB Beefcake - c11w1d7
Saturday - 02 April 2022
Workout: Conditioning, 1455-1520 (25 minutes)
Jump rope tabata - 4x40/10
Tabata DB front squats - 2x25 lbs - 8x20/10
Jump rope tabata - 4x40/10
BB curls - 113
Ate a huge lunch, feeling good.
Had a chance to knock this out in its entirety, so I did. 9s across with rack hold for entire work interval on all rounds and for odd rest periods; DBs at sides for even rest periods only. Almost lost them during the 8th round, but managed to keep them in place.
Curls were awesome today—started struggling early in the 40s, but found the zone somewhere in the 50s and just grooved until 113.
Next week is weird, so I will be squatting in the morning.
9 Likes