[quote]Cephalic_Carnage wrote:
Other than doing jump-sets as pars said, consider using less weight on that third set… Sounds like you used the same weight on all sets or just didn’t reduce weight enough on the third?
[/quote]
Good god LOL
If your using the same weights for every set my hats off to you LOL.
Once i get to the 5th rep my body starts losing its ability fast 
To do the same weight all the time my god i’d die so fast !
Allright,got my ass over here as suggested by some obese german, read the book , and this is the program I came up with, along with some questions:(Don’t eat me, Cephalic_Carnage)
BBB
1:
Rack Deadlifts 3x13-15
DB Benchpress
DB Curl
Calf raise
2:
BTN-press
PJ-Extensions
Front Squat
Db Leg Curl
Ab Wheel Rollouts
3:
Incline benchpress 3x10-12
Rack Chins
Incline Db Curls
Donkey Calf Raise
4:
DB OHP
Dips
Lunges
GMs
Crunches
5: 3x8-10
Db Rows
Incline Db Press
Calf Raises
Barbell Curl
6:
OHP
CGBP
Squat
Wojo Back Extensions
Ab Wheel rollouts
Now, are the sets supposed to be straight, as in same weght for all sets? Gotten quite used to ramping and only having a work set.
Also, I work out at home so keep that in mind when/if suggesting other exercises than the ones I’ve written down…I have a bench/squat rack, incline/decline bench, back extension/makeshift dip and about 300 kg of plates.
[quote]Amonero wrote:
Now, are the sets supposed to be straight, as in same weght for all sets? Gotten quite used to ramping and only having a work set.
Also, I work out at home so keep that in mind when/if suggesting other exercises than the ones I’ve written down…I have a bench/squat rack, incline/decline bench, back extension/makeshift dip and about 300 kg of plates.[/quote]
The 1st week while your figuring it out, try it again on the 2nd set, or even up the weight… just figure out where your at, the 1st Set is THE set to get right- give it 110%
Modok has recommended me and maybe others do the same exercises on:
Day 1 and 5
Day 2 and 6
That enables you to get the 13/15 then up the weight on the power day, if you get 9-10 on your 1st set then use that next week to get 13-15.
REALLY hard to do lol if your 9-10th rep was hard, but i find it really helps me keep pushing on 
And to quote one of his many (lol) PM’s to me:
Explains it fairly well
As for your exercises maybe think of following the Day 1/5, Day 2/6 might make it alot easier to pick exercises, i haven’t a notion on many of those lol so wait for Ceph to turn up.
Wish you best of luck with it
Well I ramped the weight first set right. And did a tough 10 reps with the deadlift…but like it is ONLY 90 seconds. My back felt very tired. anyways I lowered the weight 40lbs 2nd set…got my reps in. But now my back was so fuckin tired man.
3rd set came…reduced the weight 50lbs…did a few reps, but stopped because back was rounding and didn’t want to risk an injury. Like the first 2 sets were fuckin tough…it’s no 4 sets but…the deadlift day HAS to be the hardest day for me.
Juts kills the low back man lol.
But it sohuld be all good…I’m improving with each workout, and the supergrowth phase should b good.
Also after deadlifts…I couldnt even do my thigh exercise…It’s glute ham raises…so what I did was glute ham holds…you find the hardest part in a natural glute ham raise and hold it for 12 sceonds. 4 sets. Pretty tough. Use a weight if not tough enough…but most don’t need the weight!
Anyways I sohuld probably read the book…Modok said everythin in the book before the charts (so first 50 pages i guess) is pretty damn important. i didn’t read the book much really…not sure what the jump sets are…
I’ll give it a read. But I do like the idea of ramping up and goin all out 1st set, and then reducing weight for the other sets.
Good indicator if you have increased strength. And makes for a nice challenge.
I’m interested why everyone started the 6 days a week instead of the 4 days per week?
I definately started the 4th day per week…and am thinkin of actually going through the whole program 18 weeks.
But I was also thinking of doing a ramp, supergrowth phase…and then a 3 week cycle of pure strength training…3rm’s etc. And then back to a ramp after a deload, then supergrowth…3 week pure strength cycle/
And just do it like that
Also this way you could test a max every 9 weeks and see how your 1RM’s have been progressing, then go back to a ramp etc etc.
During the 3 week pure strength phase also…could work on some explosive work too.
haha how was your trip Modok?
I actually do not believe that I’ve made progress in the 2nd week on this program hitting Pr’s on exercises I haven’t hit a PR in for a long time. Very odd and I like it lol.
But in the 3rd week now…I know it’s gonna be tough…just gotta make sure I get the sleep n food.
Modok I don’t know if you saw but I said in the 2nd week I did the deadlifts…and couldnt do sets 3 and 4. I did my weight and got 10 reps in, did the 2nd set got 10 reps. 3rd set I did a few reps but my lower back was SO fatigued from it all (even just chaing the weight on the BB) my back was TOAST within that 90 sec. rest it just wasn’t enough rest.
From the 1st set, I lowered the weight 45lbs and got the 10 reps, then I lowered it 60lbs!!! for the 3rd set and my form was just getting really sloppy so I didn’t want to continue and somehow injure myself.
Also for the gluate ham raises, theres no way I coulda done the 4 sets of 10-12 using my bodyweight (natty glute ham raises) but I did natural glute ham static holds. These are pretty killer and I’ve used them in the past with success. You just hold it in the position before your about to fall for 12 seconds, it’s tough and definaetly feel a burn/pump in the hamstrings cause of it.
Anyways does that sound okay?
And what should I do if this happens to me on my deadlift day next week (week 3 of the ramp) cause it is another set (5 sets)
Thanks Modok!
Rast i had a MAJOR problem when i 1st did deads my back literally fried LOL I had to lie down in the gym for 5 minutes before the pain would subside.
PushmePullme sent me a video of Sumo Deadlift which are REALLY good, they hit your entire leg and glutes so fit in nicely between the 2 Squat Days.
I’d highly recommend them, they don’t fry my back at all.
[quote]rasturai wrote:
I’m interested why everyone started the 6 days a week instead of the 4 days per week?
I definately started the 4th day per week…and am thinkin of actually going through the whole program 18 weeks.
But I was also thinking of doing a ramp, supergrowth phase…and then a 3 week cycle of pure strength training…3rm’s etc. And then back to a ramp after a deload, then supergrowth…3 week pure strength cycle/
And just do it like that
Also this way you could test a max every 9 weeks and see how your 1RM’s have been progressing, then go back to a ramp etc etc.
During the 3 week pure strength phase also…could work on some explosive work too.
[/quote]
Well run the 18 week anyway, the book highly recommends it as you can see which ramp suits you, everyone will favor a different ramp. After the 18 weeks it’s up to you.
What will a strength cycle do that this won’t ? I mean you should be setting PR’s every day if that’s the case “why fix what ain’t broke” though i may be missing something.
BBB Day 1-
I had no idea what I was getting myself into - I feared the high rep work and multiple sets, but not enough.
Rack Deadlifts - 150x13 130x15 130x12 Thought maybe 20 kg was too much of a decrease, but at that 2nd set my lack of high-rep work except for squats was showing.
DB Benchpess 30x15 28x8 -Yep, go down here to 26 next time 24x14
Db Curls 12x15 10x15 8x15
Standing Calf Raises 40x15 35x15 30x13
Did some extreme stretching at the end, I know this program doesn’t call for it but what the hell.
Took 47 mins.
Id considered doing this to each set rather than after clusters of them. Similar idea.
DH
[quote]pars wrote:
rasturai wrote:
It’s not too bad…well once I finish the first 3 exercises I’m pretty fuckin tired lol.
Last night though my workout…I couldnt get all my deadlifts in.
My back was just too fuckin tired man and my form started to get too sloppy.
On the flip side I have been hitting Pr’s on ALL exercises, even for the deadlift.
But I did my first set 10 reps good. 2nd set 10 reps…3rd set…2 reps and that was it. My back was on FIRE.
I couldn’t even do my incline presses right away lol…litearlly I ahd to wait a few minutes before I could go back down to take the plates off where I deadlifted.
Back was just so tired lol. But at least I beat last week in the first set, that’s all that matters.
Try doing your sets as jump sets ( see the manual for description ) its a great way to get all your sets in
Pars[/quote]
[quote]MODOK wrote:
DH wrote:
Id considered doing this to each set rather than after clusters of them. Similar idea.
DH
pars wrote:
rasturai wrote:
It’s not too bad…well once I finish the first 3 exercises I’m pretty fuckin tired lol.
Last night though my workout…I couldnt get all my deadlifts in.
My back was just too fuckin tired man and my form started to get too sloppy.
On the flip side I have been hitting Pr’s on ALL exercises, even for the deadlift.
But I did my first set 10 reps good. 2nd set 10 reps…3rd set…2 reps and that was it. My back was on FIRE.
I couldn’t even do my incline presses right away lol…litearlly I ahd to wait a few minutes before I could go back down to take the plates off where I deadlifted.
Back was just so tired lol. But at least I beat last week in the first set, that’s all that matters.
Try doing your sets as jump sets ( see the manual for description ) its a great way to get all your sets in
Pars
Those modified compound sets (or jump sets) are AWESOME. I have always used them, from the day I first did BBB to this very day. [/quote]
yep- I always use them once I get to the 5 sets per bodypart part of the program.Which will be next week for me. A great way to get your reps in without dropping too much ( if any ) weight!
Pars
wait wait wait wait wait wait a minute lol
man i gotta read the damn book! I got read it on slideshare 50 pages thoug lol that zooming in and zooming out drives me insane.
im buyin the ebook now lol
if i could do these modified sets you speak of…that means i can keep the weight im using higher…higher weight and same reps = more muscle!
instead of me doing my sets 1 set all out, then lower the weight 20-60lbs.
I’m surprised I’ve never even heard of jump sets or modified sets are…what do they consist of?
Mokok/Pars how often can you utilize it especially now i’m doing the 5 sets, by set 5 i’m down ALOT of weight !
[quote]rasturai wrote:
wait wait wait wait wait wait a minute lol
man i gotta read the damn book! I got read it on slideshare 50 pages thoug lol that zooming in and zooming out drives me insane.
im buyin the ebook now lol
if i could do these modified sets you speak of…that means i can keep the weight im using higher…higher weight and same reps = more muscle!
instead of me doing my sets 1 set all out, then lower the weight 20-60lbs.
I’m surprised I’ve never even heard of jump sets or modified sets are…what do they consist of?[/quote]
Erm theres a button on the bottom right to go full screen
Then go over to the right hand side of the page and you can go to next page !
And it’s on page 98 if you want to see it
Basically say you have 5 sets of Chest/Back
You do 3 sets for Chest, then do 3 for Back, then the last 2 for Chest followed by Back
[quote]SmallToBig wrote:
Mokok/Pars how often can you utilize it especially now i’m doing the 5 sets, by set 5 i’m down ALOT of weight !
[/quote]
I use them the whole week I’m doing 5 sets for everything. Usually just for Chest and Back though
Pars
[quote]rasturai wrote:
wait wait wait wait wait wait a minute lol
man i gotta read the damn book! I got read it on slideshare 50 pages thoug lol that zooming in and zooming out drives me insane.
im buyin the ebook now lol
if i could do these modified sets you speak of…that means i can keep the weight im using higher…higher weight and same reps = more muscle!
instead of me doing my sets 1 set all out, then lower the weight 20-60lbs.
I’m surprised I’ve never even heard of jump sets or modified sets are…what do they consist of?[/quote]
Here is how I do them. Let’s say your doing Chest, back, biceps, calves:
chest- Inclines
1st set 10 reps ( or whatever ) followed by rest period lets say 90 secs.
2nd set 10 reps - rest 90secs
3rd set 10 reps -rest 90 secs
JUMP TO BACK
Back-Pulldowns
1st set -10 reps -rest 90secs
2nd set 10 reps -rest 90 secs
3rd set 10 reps rest 90 secs
JUMP BACK TO CHEST/INCLINES
4the set 10 reps- rest 90 secs
5th set 10 resp rest 90 secs
JUMP BACK TO BACK/PULLDOWNS
4th set 10 reps rest 90 secs
5th set 10 reps rest 90 secs
You should be able to keep from reducing the weight or decreasing reps with the Jump sets other than having to maybe drop down in weight for set #5
You could jump back and forth for biceps and calves in the same way.
Pars
OH WOW! lol this is fuckin sick. I’LL DEFINATELY be doing Jump sets and Modified Compound sets in my training now. I didn’t like how much weight I ahd to reduce for the bench press but today I have 5 sets of bench press and bent over rows so I’ll definatly be doing 3 sets of each and then finish up with 2 sets.
Or I might even try the modified compound sets this workout.
I definaetly think I’ll be doing this for EVERY workout now.
Thank you a lot for pointing that out to me Smalltobig. As you can see I am retarded lol.
One question about that though. IN my Day 3 training I have Back, Chest.
So I have deadlifts and Incline Bench press.
I said before I have a hard time finishing my deadlift sets cause my back is so fried.
Could you use the jump sets with these exercises also or even the modified compound sets?
Or do the muscles you use have to antagonists to eachother?
Chest, Back
Bi’s, Tri’s
etc etc.
Or can if be coupled with any 2 exercises?
THANKS!
Nope any 2 exercises will do