8/24 149.4 W1D2 13 week BBB- Less boring & rule of 10 top set.
Ohp day 5’s
Warm up 5x10 KB swings 35lbs
Warm up ohp 3x5,5,3 45lbs
SS planks 3x30 seconds
Working ohp 3x5 50,55,65 last set 10 reps by 2x5
SS push ups 15,10,10
BBB deadlifts 5x10 110 lbs
SS pull ups 4,3,2,3,3,3
Lat pull downs 3x10 100 lbs
SS push ups 10,10,15
Curls SS shoulders 5x10, 5x15 (5 front 5 side and 5 rear) 12.5 lbs both
That looks like a thorough, manageable OHP workout. Do the pushups you supersets with OHP working sets not detract from the OHP?
@TriednTrue Not for me. Actually they made each set a tad easier since I was essentially warming up more.
I’ve found something similar to be true for me. Sometimes when I OHP my warm up weights will feel extra heavy. I’ll start back over essentially warming up twice and all is well. The shoulder is a weird creature.
I think that you have too many warm up sets. It’s exhausting 
I did this for a decade but finally I understand that it’s not necessary , but just a waste of time. One warm up set is quite enought and two before a heavy set/ max
@queen_cobra I have tried to do less warm up sets but I have found I am unable to comfortably hit my top set with out doing my warm up sets.
I only do 3-4 warm ups sets at the bar, 40% 50% and 60% of my TM.
And as I stated regarding my super sets of push ups with ohp the extra push ups help make my ohp feel easier. As such I think o do just the right amount of warm ups.
These work outs don’t feel exhausting to me.
8/25 13 week BBB W1D3- Less boring & rule of 10
Warm up 5x10 KB swings 40 lbs
Warm up bench 3x5 45,50,60
SS side bends 3x10 25 lbs
Working bench 3x5 65,75,85 last set 10 reps by 2x5
Warm up squat 1x5 45lbs
Working 5x10 70lbs
Seated cable rows 5x10 100 lbs
Incline bench 5x10 17.5 lbs
Cable face pulls ss tricep push downs 5x10 60 lbs
Decline sit ups 3x10
Hyper extentions 3x15
Cardio 10 mins 4 liss:1 jogx2
Last night was the wizards brunch and dinner (we went to dinner)- Harry Potter themed dinner. It was alot of fun. Stayed at my sister’s apt last night. Didn’t sleep well. Didn’t eat well. Was really tired and didn’t want to gym today.
But… I went any ways and still got a very good session in. I feel much better.
8/26 150.4
Cardio day. 40 mins total
30 mins treadmill 5 min walk, 1 min walk/2 min jog/2 min walk x5, 5 min walk
Pull ups every 5 mins 4,3,3,3,3,2,2
8/27 149.4 13 week BBB less boring & rule of 10 W1D4 last day of 5’s week
Warm up 5x10 in swings
SS deadlift warm up 3x5 95,110,135
Working dl 3x5 140,160,185 last set 10 by 2x5
BBB ohp 5x10 45 as pull ups 3,3,3,3,3
Leg press 5x10 90 lbs added - this machine is heavier than any i have ever used.
Lat pull down 5x10 100lbs
Shoulder raises 5x15, curls 5x10 10 lbs
Decline sit ups 3x10
Hyper extentions 3x15
8/28 rest day
8/29 w2d1 squats
Warm up 5x10 KB swings
Warm up 4x5 45,55,70,80
Working 3x3 95,110, 120 last set 10 reps by 2x5
Rdl 5x10 105
Bench press 1x10 45, BBB 5x10 55
Seated cable rows 5x10 100
Tricep push downs as cable face pulls 5x10 70 lbs
Sit ups ss hyper extentions 2x15
8/30 150.2
W2D2 13 week BBB
Warm up 5x10 KB swings 40 lbs
Warm up ohp 3x5 45
Working 2x3 50,65 & 70- 10 reps by 2x5
Deadlift BBB 5x10 120
Chin ups 4,3,3,3,3,3
KB swings 5x10 40 lbs
Lat pull down 5x10 85lbs
Incline bench press 5x10 20 lbs
Curls 5x10 10 lbs
Front/side/rear raises 5x5 ea. 10 lbs
Sit ups 5x10
Hyper extentions 5x10
Went back to the gym again today.
Cardio 1 hour
5 min walk, 3 min jog/2 min walkx6, 25 min walk. 4% incline walks at 3.5 jogs at 5.
Have you skipped the rule of 10?
That was one I was looking forward to follow.
Great workouts.
@mortdk Oh no! I just forgot to log it! Did 2x5 to hit it! Up dating it!
Edit: also just realized I logged it as 3x5 when I did 2x3, and 2x5 since it was 3’s week. Corrected above
9/1 152.5 (damn… Wedding reception dinner last night did me no favors)
W2D3 13 week BBB
Warm up bench 3x5 45,55,65
SS DB row 3x10 40
Working bench 3x3+ 70,80,90 (last set 1x10)
SS DB row 3x10 40
Warm up squat 3x5 45,55,65
Working squat 5x10 75
Incline DB bench 5x10 22.5
Seated cable row 5x10 100
Cable face pull 5x10 70 SS tricep push down 5x10 70,70,60’s
Decline sit ups ss hyper extentions 3x15
9/2 W2D4 13 week BBB
Warm up deadlifts 3x5 135
Working deadlifts 2x3 155,175
Top set 195 10 reps by 2x5
BBB ohp 5x10 45
Lat pull down 5x10 85
Leg press 190 5x10
Curls and lat raises 5x10 12.5
9/3 cardio 35 mins incline walk/slow jog. 5 min walk, 1 min walk/2 min jog/2 min walkx4, 5 min walk.
Wasn’t feeling it today.
9/4 152.3 W3d1 squats
Warm up 4x5 45, 55, 70, 80
Working 531 95, 115, 130 10 reps by 2x5
Bench press 3x5 45,50,55
Working 5x10 60
Rdl 5x10 110
Row 5x10 100
Cable face pull ss tricep press downs 5x10 70
Sit ups/ hyper extensions 30 seconds ea. X 3 ea.
9/5 148.4 finally lost that extra water weight from the wedding. Only took 3 days to drop.
Cardio 1 hour incline walk 4% 3.5 speed. 2 min slow jogx10
pull ups 4,3,2,2,2,2,2,1,1,1,1,1,1
9/6 148.2 rest.
9/7 146.8
Headed to the gym now to do w3d2 ohp day.
Will update later. Changing things up a tad. Still doing rule of 10 and BBB opposite lift but setting them into giant sets again. Dropping vanity work for simple accessories giant set ala prep school.