I hope you have the ability to go and look for it, or someone friendly with Instagram can have a gander for you. I refuse vehemently to touch (create an account at) anything owned by Facebook.
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I’ll see if I can find it. I have an insta that I’ve used 3 times in 7 years and am on the verge of “deleting” my Facebook and all the garbage associated with it.
Wish junior high me would have been smart enough to never sign up for anything associated with Facebook.
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You could try BBB since that will give you a lot of practice with each of the lifts at lower intensity. Or you could slightly jump ship like me and try Juggernaut. Definitely lower intensity, high volume at the beginning to practice quality reps and then do hypertrophy stuff afterwards. Pretty flexible like 5/3/1 too.
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Axle just came, going to eat some post gym food, relax for a bit then give it a run. Time to start organizing the garage.
The inverse juggernaut seems kind of interesting. 10 x 5 seems like something that would be great to break into two workouts at the home gym. The idea of doing 5 sets of 10 for main lifts doesn’t appeal to me, at all. I’m not saying it wouldn’t work for me, it’s just something I don’t want to do. Such low percentages would definitely lead to some crazy reps for the first few waves on the AMRAP sets.
That’s fair. I read that CWS prefers the inverted method on the 10s and 8s wave now anyway. Or you could just do 5s PRO with BBS.
I like that idea, there is just about 0 chance that I would do that in my gym with current time constraints but when I get setup at home, 13 x 5 is definitely more doable. Maybe I’ll set up a little desk in my garage and commit things in between sets, so it counts as work and workout time.
Are you going to run Juggernaut with 5x10, 5x8, etc.?
Does your gym make you sign up for time slots or something?
Yeah, definitely 5x10 and 5x8. As a weak, small, and female lifter, those percentages feel like warm-ups to me. I’d feel like I did nothing if I inverted. That’s why BBS never appealed to me.
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Yea, we have time slots and are limited to 90 minutes but those are hard to get at reasonable time, so I usually don’t go for more than 75 minutes and it’s hard to get that long of a break during the work day.
I don’t know how fun or challenging I’d find it either, tbh. My first week of bench (my best lift) looks like 195 x 5, 245 x 5, 280 x 5, 195 10 x 5, which would honestly be boring and easy. I haven’t dug deep enough into Wendler’s theory to determine if he’d support mixing BBS and BBB but I might try it. Do BBB for bench and OHP (where I’m more technically sound and proficient at reps) and do BBS for squat and dl where my technique is my biggest limiting factor.
In any case, I need to find another 90+ pounds of weight before the month is over.
The good thing about that many sets of 5 reps is that it would be easy to superset them with assistance work. I get that your warm up takes much longer than mine, but I don’t see why you couldn’t do a decent amount of work in that time frame.
Why wouldn’t he support mixing them? There’s a program in Forever where the lifter basically decides which supplemental to choose for each lift. Essentially a mix-and-match.
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Just went and did a quick axle session, nothing very meaningful just getting a feel for it. The circumference is insane but it only weighs 30lbs.
Axle curls: bar x 15, 50 x 12, 60 3 x 10
Rows: 120 3x10
I have a feeling my grip strength and forearms are going to blow up. I was surprised how well I could feel my lats during the rows, might be fatigued from my earlier session or might be the bar. Guess we’ll see.
Both good points. I’m not even sure what my assistance will look like at this point. I’ve never not had access to dumbbells or machines, going to have to get creative.
Well shit, tomorrow is the last day gyms are open in Seattle until mid-December, at the earliest. Going to go do a max OHP session and some other shoulder stuff.
So glad i have at least some equipment, will try and build a place to deadlift during the week.
Got 180lbs of bumper plates from a local company for ~$280. Should be all set in that regard, just need the rack to get here next weekend!
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Can do single leg work with plates or barbell, push ups or dips for pushing, various rows with a barbell, pull ups. Ab wheels are cheap.
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Yea, I need to get something that at least guilts me into doing ab/core work occasionally. Likewise single leg work has definitely been lacking in my overall training.
Figure I’ll do close grip bench, some axle pressing work, rdls, rows, maybe snatch grip or deficit deadlifts, might also see if I can find a reasonable way to do landmine work.
Good news, I now have 435lbs of weight 180 of which are bumper plates.
Bad news, the cold I thought I got rid of is still definitely kicking. I’m getting another Covid test tomorrow, it’s mandatory for my colonoscopy I’m getting Friday, which means I’m not likely to have much of a training week but hopefully I’ll feel good enough to do some pressing in the next few days
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Smooth enough
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Still feel shitty but was tired of doing nothing, so I did a quick shoulder session with a lot of coughing.
Band pull aparts, shoulder dislocations
OHP: axle x 15, 50 x 10, 120 x 5, 10, 10
Rear delt flies: 10lb 2x10
Band lateral raises: ? 2x15
Might do more later, depending on how i’m feeling. Not likely though.
My rack, bench, and bar cleaning kit (but not the rogue bar) came yesterday. I haven’t had time to set it up so it’s just dominating my entryway atm, might move it down to the garage tonight and then start getting it all setup tomorrow but it’ll more likely get finished this weekend.
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