You definitely have 405 already.
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What she said! Well done.
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Very true man, I can hardly keep up anymore and I don’t even follow that many.
Life’s pretty good, I’d say. Lifting is tough atm because I keep gettin pushed back by sickness and other events time and time again during my supposed peak.
Good luck with Covid! Hope you all are going to recover quickly!
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Thanks everybody, I agree I probably left some weight on the table on that one.
@Koestrizer thanks dude, it’s been fine so far I just hope it doesn’t stick around for too long. I hear you on the setbacks. Just have to keep trudging forward. Hope everything starts looking up for you buddy.
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BBBB W6D1
Squat
135x5
185x5
225x5
275x5
315x5
345x5
5x10 at 275
NG chin
5x10
Feeling pretty lightheaded today, especially after the 10 rep sets. Going to hit 50 dips before dinner and call it a day.
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BBBB W6D2
Bench
95x5
120x5
150x5
170x5
190x5
205x1
220x1
5x10 at 150
SS
5x10 VB row, pause at the top at 85lb
2 min rest between sets
1x25 rear foot elevated split squat each leg
Shoveling throughout the day. Got a decent amount of snow last night/this morning.
Work said I’ll be able to come back in on Tuesday. Feeling good, no symptoms other than a slight light-headed feeling.
Did a couple extra sets of bench to see how the heavier weight felt. 220 flew up so it seems those extra dips did their job, especially considering I’m lighter than I was when I hit 225. My plan is to keep the dip numbers high to drive some more growth during the next gaining portion and blast through this stagnation I’ve had on bench.
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I guess it might be worth getting some goals written down for the next 6ish months.
Reminder to edit this post and get some goals written down
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Alright- goals and other misc information.
Purchased a trap bar today with some extra money I have from side work. I also have some jobs lined up for when I get out of quarantine. It should be here in a week or two and I’m super excited about it. I am thinking of switching from conventional to trap bar deads exclusively for the next few months and see how I progress. If I can get stronger at TBDL while losing weight I’ll count that as a win.
Goals for the next 6 months
Drop weight to somewhere around 185-190. If the weight comes off easy to 190, I may push to 185 or even lower if lifting is fairly unaffected. I’m planning on sort of taking my time with this. I’d be ok with it taking a couple months.
Once at a weight/food intake I am ok with, I plan on maintaining that weight/food quantity for a month or two. If I end up gaining a few lbs back, that’s fine. This is a lot less about losing fat than it is about setting a new baseline for calorie intake.
After a month or so of maintaining, there will be a slow ramp back up to eating like crazy, again taking my time to do so.
Lifting during calorie restriction
531 with widowmakers, I’m going to continue with my current TMs.
Bench -205
Squat- 375
DL- 405
OHP- 140
Widowmakers will be anywhere from 40-60% TM, depending on how I’m feeling.
The weeks with be run as 3/5/1
Lifting 3-4 times a week, depending on how I’m feeling. If I lift 3 days a week, I will do 2-3 days of conditioning. If I lift 4 days, conditioning will be 1-2 days. Assistance work will be slightly cut back. I’m thinking ab work every lifting day (DW ab circuit) and 25 push, 25 pull.
After reaching target weight, or if I’m feeling exceptionally shitty, I’ll add some food back in. At this point, my TMs will likely be too high, so I’m thinking I should reset them back a couple cycles.
Continue with 531 Widowmaker for another cycle and add assistance work, continue conditioning.
This is about as far as I want to plan. I will reassess at this point and see where my numbers are. If I’m happy with my numbers relative to BW lost/food needed, I’ll begin another gaining program. More than likely it’ll be BtM or DW. At some point during the spring/summer I’d like to run super squats.
If anyone has any opinions/thoughts/concerns, please feel free to chime in!
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With that trap bar, don’t rule out pressing it too
It’s a great different stimulus for pressing. My all time best press was achieved while this was a regular feature in my supplemental work. I know @dagill2 is a fan as well.
Can also use it for carries.
Definitely a fan of that bar. You’ll get a lot of use out of it. Whenever I’ve done one of those “desert island” scenarios, the trap bar is a feature. In fact, the log is the other one too, and you got one of those. If you ONLY had those two implements, you could build a very dangerous physique along with incredible strength.
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Can confirm, trap bar presses are awesome. The only reason I don’t use them more is that mine isn’t “rackable”, which makes set up slightly more awkward.
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I was actually looking at farmers handles first before I realized a trap bar is somewhat in the same ballpark.
Good to know about the pressing, too. I will definitely give that a shot.
I definitely feel like I now have every base covered when it comes to equipment. I need/want absolutely nothing at this point. I mean, a better rack and bench would be nice but mine are perfectly fine for what I do with them. Maybe higher ceilings in my house haha.
Care to explain how you get the bar in position? Mine will not be rackable, and I don’t even have a rack where I do my pressing. Everything comes from the floor.
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Carefully.
To clarify: mine is rackable in that I can put it in a rack (or stand in my case), however I have to use 2 clips on either side to keep the plates away from the uprights
On the occasions when I use it without a rack, I’ll do something akin to a Steinborn Squat. Stand it on one end, duck inside and stand up straight.
.
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Same, my garage in Seattle was just tall enough for me to press in but the place i’m at here doesn’t have a garage and the ceilings downstairs are like 8’. Going to get myself an adjustable bench sometime this spring. Trap bar presses are a real mindfuck, the amount of stabilization you have to do is insane, which is probably why they are such a good movement.
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The Boilerman!!!
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You’re pretty tall if I’m remembering correctly? You’d probably end up elbow deep in drywall if you tried pressing in my house. My garage would be absolutely perfect to lift in but it’s not even close to being level so everything would slide around and I’d be leaning one way or the other.
This is likely what I’ll have to do, thanks for the info man
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I think @tlgains is planning to run it before I’ll be able to, but if timing works, you and I could share in the pain here, haha.
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Yea 6’5+, you just gotta do a 180 between sets, balance the imbalances.
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BBBB W6D2
Deadlift
135x10
225x5
245x5
295x5
335x5
375x5
5x10 at 295, 2 min rest
Kroc row at 102.5 x 10 each arm
Kroc row at 82.5 x 30 each arm
It’s 2pm and I haven’t eaten anything yet today. Probably going to eat some eggs for lunch and a couple piedmontese steaks for dinner, then just graze the remainder of the night. Shooting for 100 dips before dinner.
Still super lightheaded and oddly pretty dehydrated today. I’ve been drinking a ton of water but I just can’t seem to keep up.
Press tomorrow and that’ll conclude BBBB.
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I think it would be a great program to run alongside someone.
What are your plans diet-wise? I’m sure @tlgains is going full-bore one gallon a day, and I’d also like to keep it as close to prescribed as possible.
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You know it bro! I’m either running it exactly as it says or waiting until I can run it properly. There’s no guarantee I’ll have a car next semester but…. I have uber, can use doordash as a way to get groceries, and have a corner store within walking distance that has milk. Well RIP a good chunk of my money but it’ll be worth it. I want results and I want to be bigger so I will make it happen.
Sorry I rambled lol
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