I’d say the fix is already in the work. This is why you run it 3/5/1 vs 5/3/1: you get this break before the 1s. The reason you take that break is because you NEED that break. Often, when I deload, the deload weight feels heavier than the heavy weight, and it’s because my body is in a state of NEEDING recovery. We give it what it needs and, when it’s time to perform, it performs.
You’re spot on about headspace: don’t let this get to you. But as far as the physical goes: you’re right on course.
After my first cycle of 3/5/1 instead of 5/3/1, I never went back. It just makes so much sense.
Similar boat here. Feel like Wendler might’ve recommended that initially but it would’ve been less easily to sell and too confusing for the average person, one not willing to actually read what he was writing.
Along with that, we’ve been watching a training system evolve over the years. Which is awesome, but for some reason, upsets people. They seem to think that acknowledging new stuff working invalidates the old stuff working, like it’s Back to the Future and all those gains you built on first edition will suddenly vanish, haha.
People hate change. Which I understand. What I don’t understand is people who hate change when that change is happening because of new data/evidence/experience, so backwards.
@T3hPwnisher, @kdjohn, @heretolog - Y’all are right, of course: I’m running it 3/5/1 for a reason.
My sleep has been particularly awful this week, and I get pessimistic and emotional when I’m tired. Grateful that you guys are here to keep me focused!
My guy, I’m right there with ya.
BBB Beefcake - c11w2d5
Thursday - 07 April 2022
Workout: Conditioning, 1510-1550 (40 minutes)
Chin-ups/pull-ups (strict, various grips) - 13, 13, 13, 10+3+2+2
Tabata DB front squats - 2x25 lbs - 8x20/10
Sled push - 10x50 yds, 135 + sled = 222 lbs
Time: 10:55
Chin-ups/pull-ups and second tabata: see yesterday’s entry. Only difference was that today I had to cheat with DBs pressed together under my chin during 5th AND 8th work intervals and during 5th rest interval.
But I crushed 4x11 + 4x9 with the 30-lbs DBs earlier in the day, so it’s all good, right? 
Slight drizzle out there, so sled push was necessarily slow and steady—probably would’ve been anyway, but… Luckily no stalling, just a few slips here and there. Any reduction in friction on the sled’s skids was met with an equal reduction in friction at my feet, haha!
BBB Beefcake - c11w2d6
Friday - 08 April 2022
Workout: Calves & easy conditioning + FS tabata, 1130-1240 + 1440-1445 (70 minutes)
Chin-ups/pull-ups (strict, various grips) - 13, 13, 13, 13+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
NOT fasted. But I was hungry—that’s basically the same thing, right?
Long morning meeting for which an empty stomach was not the smart play. Ate a normal breakfast, and realized then I should’ve gotten up early to get the work in beforehand. But I actually slept last night, so I was glad to not have to get out of bed any earlier than I did and cram in a “Pwn-early” workout.
Not much to say about this one. Did the work, now it’s done. Both front squat tabatas and the jump rope work will follow at some point this afternoon, just a lot later than usual: everything’s been pushed back because of the late start on this one.
Edit: First tabata done: 11s across rounds 1-5, 9s across 6-8, held rack for all of 8th work interval. Round 5 was excruciating, but Round 6 might have actually been the hardest: felt like it took forever to get the 9 reps. I’ve been progressing rapidly here over the past few days, may be time to lock it in and progress by not dying before pushing forward again…
BBB Beefcake - c11w2d6
Friday - 08 April 2022
Workout: Conditioning, 1645-1705 (20 minutes)
Jump rope tabata - 4x40/10
Tabata DB front squats - 2x25 lbs - 8x20/10
Jump rope tabata - 4x40/10
Moved quickly between exercises today. Second tabata went 9s across, holds for entire work intervals and odd rest periods; at sides for strict 10-second even rest intervals—and no cheating today! Almost lost the rack during 6th and 8th work intervals, but I managed to hang on. I was a trembly mess, but I didn’t have to reset!
That’s it for today. Tomorrow (and Sunday) will look similar, but that’s okay: Boring but Conditioned? Haha. Anyway, that means I should be back on a regular schedule for 1s week come Sunday.
BBB Beefcake - c11w2d7
Saturday - 09 April 2022
Workout: Calves & easy conditioning + FS tabata, 0630-0745 + 1155-1200 (75 + 5 minutes)
Chin-ups/pull-ups (strict, various grips) - 13, 13, 13, 13+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.
Aside from moving a bit slowly between exercises, pretty much an instant replay of yesterday’s first workout. Front squat tabatas and jump rope to follow later.
Edit: First tabata done: 11s across rounds 1-5, 9s across 6-8, held rack for all of 8th work interval. Definitely need to hover here for awhile—that was killer!
Given the amount of work you’ve put in I think youll surprise yourself when the challenge arises and the body is called to action. That said, its also never a bad thing to do less to prepare for more. I know Jim is big on that. The bad ass work you do day in and day out makes the programs minimum feel like nothing ( which is awesome btw) but dont discount the minimum when/if needed. No shame. Work is work man. Keep it up, you inspire me daily.
Thanks for dropping in, my man! And for the reminder—work is work!
Thank you for that. I’m humbled by your words!
BBB Beefcake - c11w2d7
Saturday - 09 April 2022
Workout: Conditioning, 1520-11540 (20 minutes)
Jump rope tabata - 4x40/10
Tabata DB front squats - 2x25 lbs - 8x20/10
Jump rope tabata - 4x40/10
Once again, an instant replay of yesterday. But this time, the rack holds felt strong—fried by the end, yes, but I wasn’t at risk of losing the DBs!
Same thing tomorrow, then into 1s week squats on Monday!
BBB Beefcake - c11w2 - summary
Another tough week: body was legit tired from the 3s week work the week before, and my mind was plagued with work-related stress in a way I haven’t felt for a long time. For the former, 5s week was just what I needed. For the latter, well, there’s no end in sight—I’m just going to have to work through it.
Anyway, I got all of my Week 2 work in (despite the weird schedule), I didn’t let the stress impact my eating (though I did enjoy some brownies my daughter made last night), and I’m ready to buckle down and close out this cycle with as much strength and intensity as I can muster.
My goals for this last week of BBB Beefcake are:
Looking at the weights, the top sets are pretty big, but should be manageable. The supplemental work seems absolutely insane, but that’s how we grow. I’ve also been keeping longer rest periods in my back pocket—you know, just in case. I think, too, bracing hard will be key, not just for squats and deadlifts, but for the other lifts as well: now’s not the time to get sloppy.
There’s nothing for it but to crush this, so let’s do it!
BBB Beefcake - c11w3d1
Sunday - 10 April 2022
Workout: Calves & easy conditioning + FS tabata, 0825-0940 + 1200-1205 (75 + 5 minutes)
Chin-ups/pull-ups (strict, various grips) - 13, 13, 13, 13+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.
Third day of BBC and more or less exactly like the previous two. Moving slowly again—this congestion is making my head foggy and it’s been taking longer to shake it the past few days compared to earlier in the week—but everything went well once I got into it.
Usual stuff to follow throughout the day.
Edit: First tabata done: 11s across rounds 1-5, 9s across 6-8, held rack for all of 8th work interval. That’s getting harder, not easier—legs are trashed.
BBB Beefcake - c11w3d1
Sunday - 10 April 2022
Workout: Conditioning, 1440-1500 (20 minutes)
Jump rope tabata - 4x40/10
Tabata DB front squats - 2x25 lbs - 8x20/10
Jump rope tabata - 4x40/10
Same as yesterday. Legs felt better than earlier, lower back was the weak point this afternoon.
Eat, drink, and be merry, for tomorrow we SQUAT!
BBB Beefcake - c11w3d2
Monday - 11 April 2022
Workout: Squat + FS tabata, 0905-1010 + 1155-1200 (65 + 5 minutes)
Warm-up
Throws + jumps
Begin: 0921; End: 1008; Duration: 47 minutes
Squat - 145x5, 175x5, 200x5 | 240x5, 270x5, 300x5 | (240x10)x5
Dip - 45 - 10, 10, 10, 10, 10
Pull-up/chin-up - BW - 10, 10, 10, 10, 5/5
Tabata DB front squats - 2x30 lbs - 8x20/10
That. Was. Awesome!
Not easy, but awesome. Yes, some reps were slow. Yes, there were probably some squat-mornings in there. Yes, I was breathing deeply between the last few reps of the last few sets. But that was awesome!
Main work in 8 minutes, no more than 3 minutes between sets. Supplemental in 16 minutes, again no more than 3 minutes between. Top set was probably ugly—my hips tend to shoot up faster than my shoulders under heavy loads—and I was working hard, but it didn’t crush me. Likewise for the supplemental: probably some ugly reps and I was working hard, but every time I took the weight down I put it back up.
Assistance was just about getting in the work today, so five straight sets of 10, alternating between dips and chins.
Today’s front squat tabatas will be interesting, though I think they’ll be even harder tomorrow. Anyway that stuff and the other remaining work will follow throughout the day.
Edit: First tabata done: 11s across rounds 1-5, 9s across 6-8, held rack for all of 8th work interval. Tough. But one down, one to go. Let’s eat!
Crushing it dude! That squat day is transformative.
Absolutely crushing it my man.