BBB Beefcake
Starting weight: 205 End weight: 213
Starting body fat: 16.1% End body fat: 16.7%
(body fat is just as a reference on scale not saying this is accurate)
Training maxes
Squat: 315,325
Deadlift: 405,415
OHP: 150,155
Bench: 275,280
I didn’t test for training maxes which I felt worked out fine. I just picked weights I felt I could get for 3 solid reps comfortably as my training max for each lift and then bumped them up accordingly for weeks 4-6.
Squat TM was good and week 6 kind of scared me knowing I was going to do 245 for 5x10 but when that week came the weight felt great and reps were deep and explosive.
Deadlifts were hard on 1’s week for the volume sets but I didn’t miss any reps and put in some solid work on these. Usually on most volume sets I would mentally divide the reps into mini sub sets of 4,3,2,1. Although outwardly it was just a set of 10 with big inhales at key points.
OHP was a bit heavy because on 1’s week and a couple sets on 3’s week I ended up doing a push press on some later sets after about 6-8 reps but managed to get all total reps. I always struggle to increase my OHP Strength as it is a weak lift for me so I feel this was a valid approach to keep the poundage climbing.
Bench press started out great but on week 6 final workout my 95% set I only managed 3 reps and it felt heavy. I missed a rep on set 4, and 5, but got in total volume via rest/pause.
Assistance work was really solid. I thoroughly enjoyed dips and progressed them first with more reps in less sets and then added weight. Chins have gotten stronger and I am getting more reps on first couple sets. Ab strength has improved and has improved bracing. I rotated between some different rows before settling into T-bar Yates rows on the landmine and DB rows on an incline bench. Some things I often did that I didnt usually record; push-ups, band-pull aparts, stretching/mobility stuff, Bw lunges, random exercises with KBs, walking the dogs, golf practice.
Diet was gently reigned in from a post Velocity diet regimen of multiple shakes a day and one solid meal, to 2-3 meals and and 1-2 shakes. Gradually introducing surge workout fuel around workouts. And starting to eat/drink 6 eggs daily which became 8 on weeks 5-6, and 1lb of ground beef daily. Quest cookies and cream protien bars and BANG energy drinks were a staple throughout as well as some nice dinners with my fiancé.
All in all I was very happy I ran this. I’ve gotten stronger across the board with the exception of my final bench day which I will chalk up to an “off day”. Feeling ready for a Deload week and to start planning BBB building the monolith!!
