Dude, now we know the answer to “How’d you get so big? How’d you get so strong?”
You crushed it!
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You already know how to push a set hard. That’s the best secret sauce in all of lifting, in my humble opinion. A1 on cheaper cuts of steak comes in a close second.
Great work!
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5/3/1 BBBB W5D5: Bench
5/3/1 Bench: 3x125, 3x145, 12x160 (PR)
SUPERSET
Larsen Press: 5x10 @ 125 (16:10)
DB Row: 5x12 @ 75
GIANT SET (Abs-Curl-Lat-Curl-Abs-Curl)
T2B: 3x12
Incline Curls: 3xRP —> 30 Total @ 25
Seated Laterals: 3xRP —> 35 Total @ 20
Barbell Curls: 1x35 @ 45
The top set was at the same weight as week 3, but I hit it for three additional reps, which I’m very pleased with. Tried adding straps to the DB rows for a couple sets, and was able to ‘feel it’ in my back much more, so I’ll probably be sticking with that. I might throw in some grip work on my DL day to make up for that - a double-overhand barbell hold after my main sets are done. Also, my gym dosen’t have 80-pound dumbbells for whatever reason, so I’ll push reps up to 15 or so with the 75’s before jumping to 85’s.
3 Likes
Here’s a few meals from the past few days. I haven’t been following any particular nutritional protocol on BBBB, just eating a lot of protein-heavy foods on top of a generally varied diet.
Potatoes, cooked with eggs, spinach, onions, peppers, turkey bacon, salsa, and cheese. Baked salmon on the side:
Tofu (yeah, yeah, I know) cooked with peppers, onions, and tomatoes:
If this needs explanation, you’re beyond my help:
Tonight will most likely be a bunch of baked ziti with ~1/2 pound ground beef
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@boilerman been giving you food presentation classes?
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5/3/1 BBBB W5D6: “Taking A Dip In The Sprawling Expanses of Juarez Valley”
Front Squat Heavy Single: Work Up to 235x1
Juarez Valley Front Squats & Sprawls @ 155
10 FS + 5 Sprawls (Right)
1 FS + 5 Sprawls (Left)
…
6 FS + 5 Sprawls (Right)
5 FS + 5 Sprawls (Left)
40 Dips
Focused on getting the sprawls in immediately after the squats to maximize the fatigue I was doing them under. Dips were added afterwards to make up for the push-ups that got removed by not doing burpees, and to make the dumb name work better, lol.
Postworkout Snack: Avocado on toasted sourdough, with provolone cheese and turkey
5 Likes
5/3/1 BBBB W5D7: Bike Ride
28.65 Miles in 2:37:25 (10.9 MPH)
According to the app I use to track distance for these, I managed to go through about 1,400 calories here. Regardless of how accurate that is, the rest of the day is basically going to be spent eating.
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5/3/1 BBBB W6D1: Squat
Knees-To-Feet Box Jumps: 8x1
5’s PRO Squat: 5x215, 5x245, 5x275
SUPERSET
Squat: 5x10 @ 215 (16:50)
Chin-Ups: 16, 10, 8, 8, 8
Pull-Aparts: 3x35
I’m going to use 5’s progression for this week’s top sets, because this is as difficult as the supplemental work will get on this program. I may end up trying a few singles during the deload week before BTM. 275 moved very smoothly, the BBB sets get done, and I was able to knock out 16 chins without going to failure, under fatigue. All around, a solid day.
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Haha I sure know how to slap meat on to a plate, don’t I!
5/3/1 BBBB W6D2: Press
Knees-To-Feet Box Jumps: 5x2
5’s PRO Press: 5x110, 5x125, 5x140
SUPERSET
Press: 5x10 @ 110 (19:05)
DB Rows: 5x12 @ 75
GIANT SET
T2B: 3x12
Alt DB Curls: 3xRP —> 21 Total Reps @ 35
Seated Laterals: 3xRP —> 21 Total Reps @ 20 (Shoulders Trashed)
Came into this one feeling generally sluggish, and having pulled something in my neck. I took more time than I usually do on the BBB work (still within 20:00, though,) but everything got done.
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5/3/1 BBBB W6D3: Easy Jog (Road)
Jog ~2 Miles (Untimed)
Later, Walk ~2 Miles
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5/3/1 BBBB W6D4: Deadlift
Knees-To-Feet Box Jump: 5x2
5’s PRO Deadlift: 5x270, 5x305, 5x340 (Dead Stop, With Minimal Pause & Controlled Eccentrics)
SUPERSET
Deadlift: 5x10 @ 270 (16:45)
Chin-Ups: 10, 8, 8, 8, 6, 5, 5
Pull-Aparts: 3x40
This wraps up the lifting portion of the program. Honestly, today was easier than expected. In the last few BBB sets, I had to do a couple dead-stop reps, but I never came close to failing or redlining in terms of conditioning.
EDIT: This dosen’t conclude the lifting, but it concludes the difficult part. I still bench tomorrow.
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This is a great sign dude: you owned it. Remember these weights, because when Deep Water rolls around, you’ll be hitting them for 100 reps in 8 sets.
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5/3/1 BBBB W6D5: Bench
5’s PRO Bench: 5x135, 5x155, 5x170
SUPERSET
Bench: 5x10 @ 135 (16:30)
DB Rows: 5x12 @ 75
GIANT SET
T2B: 3x12
Alt DB Curls: 3xRP —> 24 Total Reps @ 35
Pushdowns: 3xRP —> Many @ 85
Not too much to say about how this went. I found out that a school near me is running wrestling practices on Tuesday nights, so if I can get my work schedule to line up I’ll drop in. I’ll see if I can bring a few HS teammates, too.
3 Likes
5/3/1 BBBB W6D6: Mile Test (Road)
Run 1 Mile in 6:42
Busy day, so I’m killing two birds so the one stone to get some quick conditioning and test my mile. Not too bad of a time, but there’s definitely room to improve here.
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Gonna have to play around with this week’s schedule a bit so that I can fit in that wrestling practice. I’m thinking I’ll squat/press Sunday and Monday, then wrestle Tuesday, then do the bike ride I would’ve done tomorrow on Wednesday, and get back on track from Thursday onwards. Definitely excited to get back onto a mat, although I’m pretty out-of-practice now.
As far as the Deload itself goes, I’ll be doing the proscribed 5/3/1 sets, working up to a single (not necessarily a max) in the main lift, then doing 3-5x5 with the weights I used for the BBB sets last week. Chins/rows won’t be changed, nor will assistance work.
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5/3/1 Deload W1D1: Squat
5/3/1 Squat: 5x135, 5x155, 5x185
Joker Squats: 225x3, 265x3, 295x1, 315x1 (Match PR,) 335x1 (PR,) 350x1 (35 Pound PR)
GIANT SET
Squats: 3x5 @ 215
Chin-Ups: 10, 8, 8, 10, 7, 7
Band Pull-Aparts: 3x40
Absolutely crushed this. Moved quicker and smoother than my last PR, and I did it without having had anything heavier than 275 on my back for the last 6 weeks.
8 Likes
Nice work!
1 Like
5/3/1 Deload W1D2: Press
5/3/1 Press: 65x5, 75x5, 95x5
Press Jokers: 115x3, 135x1, 150x1, 165x1
SUPSERSET
Press: 3x5 @ 115
DB Row: 3x12 @ 75
GIANT SET
T2B: 3x12
Alt DB Curls: 3xRP @ 35 —> 27 Total Reps
Pushdowns: 3xRP @ #4 —> 25 Total Reps
Cut off the jokers short of a PR because my vision blacked out and I lost my hearing for a few seconds after 165. Caught myself on the rack, but it wouldn’t be the first time I’ve ended up on the floor after a heavy press, lol. Although I came into this fasted, so I was basically asking for it to happen at that point.
Pushdown machine was broken, so I did pushdowns on a pulldown machine. (And they say athletes aren’t creative…)
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