Deadlifts
70% 200 1 3
80% 227.5 1 3
90% 257.5 1 3+ (11 reps)
70% 200 5 5
Press
70% 87.5 1 3
80% 100 1 3
90% 112.5 1 3+ (10 reps)
70% 87.5 5 5
Assistance
Kroc rows: 40 lbs x45
Preacher curls: 52.5 lbs - 12,12,12,11,10
I think my activity level has died down a lot since weather is getting colder and notice weight going up a bit too quickly.
Bench
70% 120 1 3
80% 135 1 3
90% 152.5 1 3+ (6 reps)
70% 120 5 5
Back squat
70% 125 1 3
80% 145 1 3
90% 162.5 1 3+ (15 reps)
70% 125 5 5
Assistance
Incline BB bench:
95 lbs - 12,12,12,10,10
Skull crushers:
57.5 lbs - 12,12,9,9,8
Back squat
75% 135 1 5
85% 152.5 1 3
95% 170 1 1+ (14 reps)
75% 135 5 5
Bench
75% 127.5 1 5
85% 145 1 3
95% 162.5 1 1+ (2 reps)
75% 127.5 5 5
Assistance work:
Leg curls (bench):
52.5 lbs - 15,14,10/50 lbs - 12,12
Dips: 20,20,15
I wanted to reset my bench TM, because on week 3 it always feels like too much weight. I feel like all other lifts are progressing except for bench. It doesn’t make sense why bench is seeing such little progress though.
Didn’t do more dips due to time constraints. I might stop working out at lunch and instead after work so that I have more time.
How’s your bench technique? Is it consistent?
You did just switch your assistance work to double-progression, meaning you’re pushing it harder than usual. Also, you’re doing way more pressing volume than pulling, which isn’t great for bench form and general posture. I would reduce the effort you’re spending on assistance and replace at least one more of your push assistance exercises with pull.
Consistently bad? Lol. I thought it was okay.
Okay, thanks for the advice!
Deadlifts
75% 215 1 5
85% 242.5 1 3
95% 270 1 1+ (9 reps)
75% 215 5 5
Press
75% 95 1 5
85% 107.5 1 3
95% 120 1 1+ (6 reps)
75% 95 5 5
Assistance
Kroc rows: 40 lbs x40
Preacher curls: 57.5 lbs - 5x10
Trying to switch grip on warmups for deadlift and then use my usual grip on main lift. Worried about imbalances developing using just one grip.
I pulled something a bit in my right shoulder during deadlifts and didn’t feel 100% during Press (wondering if playing around with switching grip caused this somehow). I should have gotten more reps in. I also did fewer Kroc rows this time because my right arm felt off/hurt.
Overall though not feel great about things. Feel like I’m not getting the progress I’d like anymore. Wondering if I should try a different program just to switch things up or not. Maybe I’m just bummed from a bad week though.
You have been running this for a while. A new program could very well be the answer. BBB is a solid starting point.
Thanks! I’m going to look into it. Maybe even start next week. I’m also just a bit bored of the current program and just want to change for some variety.
A good rule of thumb for 5/3/1 is to change program every 2-5 cycles. Good chance to improve weaknesses and focus on new things.
Thanks! Good to know.
So thinking of starting BBB next week and this is what my first cycle would look like. To calculate my max reps I put in my lifts from last week, since this week has been bad.
| Squat | Wed, 11 Nov | Wed, 18 Nov | Wed, 25 Nov | Wed, 02 Dec | Weeks 1 to 3 | Week 4 | |||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| Set 1 | 155.00 | 170.00 | 180.00 | 95.00 | 120.00 | 120.00 | |||||
| Set 2 | 180.00 | 190.00 | 205.00 | 120.00 | |||||||
| Set 3 | 205.00 | 215.00 | 225.00 | 145.00 | 0.00% | 0.00% | |||||
| PR: Set 3 | 10 | NA | 273.41 | #N/A | #N/A | 5 x 10 | 3 x 10 | ||||
| Bench Press | Thu, 12 Nov | Thu, 19 Nov | Thu, 26 Nov | Thu, 03 Dec | |||||||
| Set 1 | 105.00 | 110.00 | 120.00 | 65.00 | 80.00 | 80.00 | |||||
| Set 2 | 120.00 | 125.00 | 135.00 | 80.00 | |||||||
| Set 3 | 135.00 | 145.00 | 150.00 | 95.00 | 0.00% | 0.00% | |||||
| PR: Set 3 | NA | #N/A | #N/A | #N/A | 5 x 10 | 3 x 10 | |||||
| Deadlift | Fri, 13 Nov | Fri, 20 Nov | Fri, 27 Nov | Fri, 04 Dec | |||||||
| Set 1 | 210.00 | 225.00 | 240.00 | 130.00 | 160.00 | 160.00 | |||||
| Set 2 | 240.00 | 255.00 | 275.00 | 160.00 | |||||||
| Set 3 | 275.00 | 290.00 | 305.00 | 195.00 | 0.00% | 0.00% | |||||
| PR: Set 3 | NA | #N/A | #N/A | #N/A | 5 x 8 | 3 x 8 | |||||
| Shoulder Press | Sat, 14 Nov | Sat, 21 Nov | Sat, 28 Nov | Sat, 05 Dec | |||||||
| Set 1 | 90.00 | 95.00 | 100.00 | 55.00 | 70.00 | 70.00 | |||||
| Set 2 | 100.00 | 110.00 | 115.00 | 70.00 | |||||||
| Set 3 | 115.00 | 120.00 | 130.00 | 80.00 | 0.00% | 0.00% | |||||
| PR: Set 3 | NA | #N/A | #N/A | #N/A | 5 x 10 | 3 x 10 |
If you want all the thinking done for you so you can just knuckle down and get it done, check out “BBB Beefcake” off Jim’s website. For the main work, do 5’s progression (sets of 5 across, no matter what week).
Which isn’t to say what you laid out won’t work: just more options available.
OK, I will look into BBB Beefcake. Thanks!
The spreadsheet I filled out overestimated my 1 RM for some lifts, so I filled it in again to lower them a bit. Here is the new first cycle.
| Squat | Wed, 11 Nov | Wed, 18 Nov | Wed, 25 Nov | Wed, 02 Dec | Weeks 1 to 3 | Week 4 | |||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| Set 1 | 145.00 | 155.00 | 165.00 | 90.00 | 110.00 | 110.00 | |||||
| Set 2 | 165.00 | 175.00 | 190.00 | 110.00 | |||||||
| Set 3 | 190.00 | 200.00 | 210.00 | 135.00 | 0.00% | 0.00% | |||||
| PR: Set 3 | 10 | NA | 253.40 | #N/A | #N/A | 5 x 10 | 3 x 10 | ||||
| Bench Press | Thu, 12 Nov | Thu, 19 Nov | Thu, 26 Nov | Thu, 03 Dec | |||||||
| Set 1 | 100.00 | 110.00 | 115.00 | 65.00 | 80.00 | 80.00 | |||||
| Set 2 | 115.00 | 125.00 | 135.00 | 80.00 | |||||||
| Set 3 | 135.00 | 140.00 | 150.00 | 95.00 | 0.00% | 0.00% | |||||
| PR: Set 3 | NA | #N/A | #N/A | #N/A | 5 x 10 | 3 x 10 | |||||
| Deadlift | Fri, 13 Nov | Fri, 20 Nov | Fri, 27 Nov | Fri, 04 Dec | |||||||
| Set 1 | 200.00 | 220.00 | 235.00 | 125.00 | 155.00 | 155.00 | |||||
| Set 2 | 235.00 | 250.00 | 265.00 | 155.00 | |||||||
| Set 3 | 265.00 | 280.00 | 295.00 | 185.00 | 0.00% | 0.00% | |||||
| PR: Set 3 | NA | #N/A | #N/A | #N/A | 5 x 8 | 3 x 8 | |||||
| Shoulder Press | Sat, 14 Nov | Sat, 21 Nov | Sat, 28 Nov | Sat, 05 Dec | |||||||
| Set 1 | 85.00 | 95.00 | 100.00 | 55.00 | 65.00 | 65.00 | |||||
| Set 2 | 100.00 | 105.00 | 110.00 | 65.00 | |||||||
| Set 3 | 110.00 | 120.00 | 125.00 | 80.00 | 0.00% | 0.00% | |||||
| PR: Set 3 | NA | #N/A | #N/A | #N/A | 5 x 10 | 3 x 10 | |||||
| CYCLE 2 | 09 Dec to 02 Jan 2021 |
Bench
75% 127.5 1 5
85% 145 1 3
95% 162.5 1 1+ (3 reps)
75% 127.5 5 5
Back squat
75% 135 1 5
85% 152.5 1 3
95% 170 1 1+ (14 reps)
75% 135 5 5
Assistance
Pull-ups: 10,10,10,8,8,4
Did a lot of cycling yesterday which I generally try to avoid a day before lifting but had some amazing weather for November here in Canada and had to take advantage.
Got 3 reps this time on bench but I think my TM is too high. Planning to switch to BBB 5/3/1 next week and lower this TM. I was considering beefcake too, but I found a good app and spreadsheet for tracking just the regular BBB program.
I think the other benefit of BBB is I’ll just be doing one assistance workout. Seems I’ve been overdoing it in that department on this current program.
I also tried a belt for the first time to squat. I got a Nike structured 3.0 lifting belt. If you’re lifting heavy I think it’s a bad belt but for lighter weights like mine it seemed sufficient. I’m more than happy to invest in a more expensive belt once my lifts get heavy enough to warrant it. I was just unsure about spending too much on something I’ve never used before.
Overall I liked it though. Back felt more supported. I didn’t necessarily squat more but I’m usually just too winded by the 14th rep to continue.
Flat out this is a terrible way to pick how you are going to train.
Well, you got me there. Beefcake does seem like the more up to date version of BBB. I think I can still use the app and/or spreadsheet to track my main lifts and then I’ll just do the FSL 5x10 and accessories as described by the program. My main thing is that I want to be done the workout within an hour. I found 5/3/1 Beginner took too long, since I wanted to fit it in my lunch hour at work.
One thing I caught later is that I’m suppose to use 85% of my TM. I thought at first it was 90%.
One question though. With beefcake I’m still doing AMRAP, correct? I saw some people say it should be 5s PRO. I don’t have Forever book so a bit confused.
I was one of those people. Use 5s pro like I described.
Okay, thanks. I think I got it. I guess when I post my workouts you can point out anything I’m doing wrong. I wouldn’t mind a break from AMRAP, but I can see FSL @ 5x10 being taxing, especially week 3. Should I still do 5x10 for deadlifts? Seems a bit much.