5/3/1 BBBB: W3D3: Conditioning
Chin-Up Max Rep Test: 1x19 (Sort-Of PR)
@davemccright
Treadmill Run: 3.00 Miles in 24:45
Decided to test chin-ups, just so I had a number to build off of. Like I said earlier - 20 is my all-time PR, but that was about 40 pounds ago. To have a virtually identical performance with that much difference in weight suggests that I’ve kept pretty solid body composition throughout the gaining.
The run, on the other hand, was mediocre at best. I’m going to make an effort to get back into running more regularly. I’ve done a 5:52 mile and a 21:20 5k, but those were both at a whopping 113 pounds, so getting even close to being back at times like that will be quite the task.
Something I’ve forgot to mention - because I live a few miles from the gym and don’t own a car, every one of these entries (except for stuff done at home, which is pretty much only the ABC workout) is preceded/followed by 3-4 miles of biking, which adds up over the course of a week.
2 Likes
Very nice work on the pull ups! I’m excited to see that number grow over time! Keep up the great work!
1 Like
5/3/1 BBBB: W2D3: Deadlift
5/3/1 Deadlift: 3x240, 3x275, 15x315 (PR)
SUPERSET
Deadlift: 5x10 @ 240 (Time: 17:45)
Chin-Ups: 10, 10, 9, 8, 7, 6 (50 Total)
Pull-Aparts: 4x25
Walked in today intent on absolutely destroying a 3-plate AMRAP, and did just that. Absolutely crazy set. As a result, everything following it was more difficult than it should’ve been - especially the chin-ups (although doing a max set of them yesterday probably wasn’t helping). My quads feel more beat-up than anything else, for some reason.
5 Likes
Absolutely insane to smash rep PRs like that on top of the BBB work dude! You are building something nasty.
2 Likes
5/3/1 BBBB: W2D5: Bench
5/3/1 Bench: 3x120, 3x135, 12x155 (PR)
SUPERSET
Bench: 5x10 @ 120 (Time: 13:40)
DB Rows: 5x10 @ 65
GIANT SET
Leg Raises: 20, 16, 14 —> 50 Total
Hammer Curls: 3xRP —> 35 @ 40
Seated Laterals: 3xRP —> 22 @ 20
Pushdowns: 3xRP —> 33 @ 40
Something I didn’t appreciate looking at this program for the first time was the logic of having a bench day after deadlifting. Having (arguably) the easiest day of lifting after (again, arguably) the hardest gives more of a chance for recovery over the course of a week.
Part of the benefit I’m noticing from taking programming from someone else is getting to experience little things like this that I probably wouldn’t’ve tried independently, and figure out what works best for me, and why. My last block of training had definitely gotten a bit stagnant, so I’m looking forwards to breaking some more paradigms here as I move forwards.
2 Likes
Glad I found your log, dude. I didn’t recognize your name from your post in my log so I wanted to dip in and say hi… Awesome to see another person getting after the 6 month gaining block. I’m a few weeks ahead of you but I’m pumped to read your thoughts on BtM and deepwater.
It’s definitely ballsy to hit + sets before the BBB work, too. Keep grinding away man
1 Like
5/3/1 BBBB: W2D6: Murph Hero WOD
@atlas13
@T3hPwnisher
1 Mile Run
20 Rounds Of
- 5 Pull-Ups
- 10 Push-Ups
- 15 Squats
1 Mile Run
TIME: 42:45
First of all, I am an absolute idiot and somehow blanked on the fact that today isn’t Memorial Day. This was horrible. Despite partitioning it. I completely gassed during the last run, and had to walk some of it. Fairly happy with the final time, but that’s really not the point here. Foremost, it’s an opportunity for reflection. I’m grateful to those who have sacrificed themselves so that I can have a safe enough life to care about something as frivolous as how quickly I can run around my neighborhood.
4 Likes
Congrats on taking it on dude! It’s always a challenge, and it sounds like you got a lot out of it.
1 Like
5/3/1 BBBB: W2D7: Easy Conditioning
Bike: 25.72 Miles in 2:30:22 (10.3 MPH)
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5/3/1 BBBB W3D1: Squat
5/3/1 Squat: 5x235, 3x250, 1x260
SUPERSET
Squat: 5x5 @ 235 (Untimed)
WG Pull-Ups: 5x10
Pull-Aparts: 3x25
Pretty awful session today. I was up until ~3:30 AM last night, because a friend of mine was undergoing a fairly severe family crisis and I needed to help them. In addition to that, my gym was closed today, so I needed to bike an additional ~10 miles in 95 degree heat to lift at a friend’s house, and good-morning all of my squat sets out of a bench. And my legs are still beat to shit from Murph.
Oh well. Nothing to do now except have a big meal, get to bed early, and get back at it tomorrow.
3 Likes
5/3/1 BBBB: W3D2: Press
5/3/1 Press: 5x105, 3x120, 9x135 (PR)
Press Joker: Singles @ 155, 170 (PR)
SUPERSET
Press: 5x10 @ 105 (16:10)
DB Row: 5x10 @ 70
SUPERSET
SL Back Extensions: 3x12
Leg Raises: 3x15
Hammer Curls: 3xRP —> 36 Total @ 40
Seated Laterals: 3xRP —> 23 Total @ 20
Great session today. The PR’s speak for themselves. Also, I realized in retrospect that I misloaded my FSL work by 30 pounds yesterday, which explains why it went as poorly as it did.
4 Likes
5/3/1 BBBB: W3D3: Easy Conditionong
Incline Walk: 3.4 Miles in 1:00:00 @ 12% Incline
Again, not much to say here. I speed-walked in a straight line for an hour. Woohoo.
1 Like
Hey man, it was at an incline: that’s not quite so straight!
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5/3/1 BBBB: W3D4: Deadlift
5/3/1 Deadlift: 5x260, 3x295, 12x335 (PR)
SUPERSET
Deadlift: 5x10 @ 260 (17:50)
WG Pull-Ups: 10, 8, 6, 6, 5, 5, 10
Pull-Aparts: 3x25
This was the hardest workout of this entire cycle, and it happens again in three weeks with a higher training max - there’s some motivation to push food harder. Speaking of which, I’m going to commit to the eggs/beef part of BtM. I got a pretty solid summer job, so the financial part shouldn’t be an issue - I have zero living expenses. After this summer, I’ll have five years of all-you-can-eat college food that the school’s paying for, which means that - in a roundabout way - I’ll be doing some taxpayer-subsidized bulking.
EDIT: As a side note, this cycle has really made touch-and-go deadlifts ‘click’ for me. First time in quite a while that I’ve played around with them a fair bit.
3 Likes
5/3/1 BBBB: W3D5: Bench
5/3/1 Bench: 5x125, 3x145, 9x160 (PR)
SUPERSET
Bench: 5x10 @ 125 (15:40)
DB Rows: 5x10 @ 70
T2B: 3x8
Cable Curls: 3xRP —> 32 Reps @ 100
Seated Laterals: 3xRP —> 26 Reps @ 20
Solid day, every set moved smoothly. Played around with a few different cues for leg drive during the BBB work, which has historically been a weak point.
And with that, the lifting part of the first cycle of BBBB is done.
3 Likes
Yes! This is EXACTLY it. This makes things make SO much more sense. So many dudes are worried about dialing in calories to the single digit to avoid any “unnecessary fat gain”, and it defeats itself. You need training that makes you say “F**K! I better start eating!”
Man I miss college, haha. But that’s an excellent way to take advantage of it. GREAT time for Super Squats too.
Glad to hear the TnG is making sense. It’s so awesome for getting bigger and stronger.
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@T3hPwnisher
Super squats is definitely high up on the list of programs that I want to run at some point in the future - especially after seeing how much @tlgains got out of it.
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As an aside, one thought I’ve been toying around with is that since I get four years of wrestling competition eligibility across five years of college, I could spend my freshman year practicing with the team without competing, and simultaneously try to fully fill out one of the higher weight classes by the time my sophomore year rolls around. I think that would make more sense than not being able to compete in my fifth year, when I’d most likely be at my best.
I’m open to feedback on this, if anyone has any.
Hell yeah dude, don’t forget to check out (Super Simo) @simo74 ’s progress too. I also think (Big Carl) @carlbm ran the program as well. It worked great for them both as well.
It’s literally a guarantee of strength and size as long as you’re doing everything right.
1 Like
So definite pros and cons to both strategies there.
On the one hand, an extra year of experience practicing with the team will doubtlessly make you a better wrestler, and some time to fill out your frame is never a disadvantage. Better to be that strong as hell 180lb guy who cuts into the weight class than slightly strong you who makes weight easy.
On the other hand, your senior year can be nuts. I know for me, senior year was by far my busiest. Largely due to just life outside of school. Internships, prepping for a job, hell applying for jobs, getting ready to move wherever you are going, really entering adult life for the first time in your life. All those distractions can definitely cut into your season.
So, pros and cons. Physically and skill wise, I think a year of practicing your skills while your body matures and strength grows, that’s just damn useful on the mat. But, make sure you have the time commitment to make that senior year worthwhile.
1 Like