@T3hPwnisher thank you for the kind words. I’m really digging the camaraderie amongst the forums these days. I’m hyped to start BTM. Just gotta stop being lazy and do my jumps/throws conditioning. I’m going to do what JW recommends here with 10x40 yard prowler push, weight vest walks, 10 miles on airdyne for 3 bouts of extra conditioning. Feeling pretty strong and just need to get a little more fit.
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The secret from Dan John: take those things you don’t do and do them first. It’s hard to skip the FIRST thing, haha. Those recommendations are solid. I like sticking with them as much as I can when running the program.
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Good thought on doing it first. I’m thinking I’ll do them on different days but willing to reconsider depending on work schedule. How hard is it to get the lifting done in an hour? I’ll find out for myself very soon!!
Oh my god it sucks! Haha. But it’s transformative. I’ve told the story a bunch, but the first day of the program, when I got it done in an hour, I spent a solid 5 minutes just looking at my feet in the shower wondering if I should just quit the program then and there.
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Haha ok I get it. I tend to have an internal clock that keeps me going when I need to but I did recall you saying it was tough, and that says a lot!! My weights aren’t too heavy these days so hoping to just get in, work and get out in a timely manner….we’ll see!!
Well, I finished my Deload week and started working at the new office. This week I woke up for work two days at 3:00 and drove 4 hrs round trip on those days. I managed to sleep and eat properly and get all my workouts in. Now I have two days off before starting BTM. And Monday will be an early start day. Golfing on Sunday.
Deload Day 3
Main
Deadlift
135x5
185x5
225x5
265x5
300x5
340x5
385x1
425x1
Assistance
Push-ups 2x25
Shrugs with 45 plates 5x10
Ab wheel 20,15,5
3 Likes
8-21
Walked dogs, played golf, ate required food.
8-22
Wake at 03:30 for work. 4 hour round trip. Hit driving range for quick sesh. Off to gym for first day of Building the Monolith!!
Starting weight: 215.8
Body fat 17% according to scale
Training maxes
Squat: 335
Deadlift: 425
OHP: 160
Bench: 285
WK1D1
Main
Squat
Barx10
135x5
185x5
235x5
265x5
300x5x5 finished in 23:30
OHP
110x5
125x5
145x5
110x14 amrap
Chins-100
Dips-100
Face pulls-pin 4 5x20
Squats were hard but good deep reps. OHP was strict. Started chins right in the beginning and intermittently throughout. Got 10 per set till set 7 then just stayed at pull up bar till I got all 10. Dips was 20, 15, then 10 till last set or two.
2x5 jumps
2x5 med ball throw
Finished in 55:28
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8-23
Another early start for work. Been cooking about 2.5 lbs of 85/15 beef at a time and making taco meat. Then I have tacos if it’s dinner time with cheese, salsa, lettuce, and sour cream on tortillas or I make a taco salad to take with me to work. Same ingredients minus the tortilla. It’s pretty much perfect because I can eat tacos many many times over before I need a break from them. And then i can do burgers or steaks and circle back to good ole Mexico.
Went to the range and hit a bucket of balls then to the gym and pushed the sled for conditioning. It’s the kind of sled that has wheels and adjustable resistance. I put it on the hardest setting and added 110lbs. And as per Wendler did 10x40 meter sprints/pushes with half body weight on the sled. My quads were super pumped to the point it was painful. I did some mobility then restocked on beef and eggs.
So since I’ve been consuming most my eggs raw I decided to try blending four eggs, chocolate almond milk, half a scoop of protein and an ice cube and it was delicious!! I’ve unlocked a cheat code here for consuming eggs en masse. I will start doing 2x6 egg shakes per day. Instead of gulping down 12 yokes while pinching my nose with my pinky out. I can have an enjoyable protein shake that tastes delicious!! Pretty pumped about this.
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I love this! I’ve been known to eat taco meat for days on end…
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8-24
10 jumps
10 throws
Main
Deadlift
135x5
225x5
315x5
340x5
380-3x5 18:00
Bench Press
135x5
160x5
185x5
200x5
225x5
255-5x5
Supersetted bench with rows
DB incline bench row 45’s -5x20
Barbell curl
40x10
30-3x30 59:50
Got it under an hour!! Cut it close. I had to push myself on my bench. I was honestly surprised I got all 5 reps on my first set. Once I saw I could do it I just gave myself enough rest to feel I recovered enough to do it again. 2-2.5 mins between first 3 sets then 3-4 before on the last two. The last reps were hard but I knew they would be so I got a good breath after 3 reps and got it done.
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My hip has been feeling shitty after last squat workout, plus long drives for work so I ordered some Inzer groove briefs. Hopefully they come soon and will help hold my hip together a few more weeks.
8-26
Played golf at little broz bach party!! Played awesome too boot!! So happy we got to spend that time together.
Drove 3 hours back home after and right to gym.
Main
Squat
135x10
185x5
225x5
265x5
300x5
160x20
OHP
Barx10
65x5
85x5
110-10x5
Assistance
Weighted Chins
40- 5x5
Face pull
Pin 4-4x25
Shrugs
40-2x25
Kelso shrug
40-2x25
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8-28
Did some KB swings and snatches, and some hiking with my girl and dog over the weekend.
Off from work Monday. Played golf in north jersey, then found a gym. Only had one squat rack but I snagged it.
Main
Squats
Barx10
135x5
185x5
225x5
255x5
285-5x5
Did some banded hip distractions which make it better but right hip feels not good. Got it done though.
OHP
45x10
75x5
105x5
120x5
135x5
205x14
Chins
10x10 did these periodically through squats and presses and some more supersetted with dips.
Dips
10x10
Facepulls
4x25
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8-30
Conditioning
Prowler pushes 4x10 40 yard with 115 loaded.
The space to do these was small and the handles were messed up so I had to push one way spin it around and push back. It was pretty easy so I guess I use too much resistance on the wheeled one at my gym. Somewhere in the middle is probably the target.
Did some extra pull-ups, dips, ring rows, and face pulls while giving a buddy some guidance at his gym.
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Did Wednesdays workout on Thursday because I worked till 8 then drove two hours home. Felt I’d have a better workout the next day.
9-1
Jumpsx10
Throwsx10
Main
Deadlift
Barx5
135x5
225x5
285x5
325x5
370-3x5
Bench press
Barx10
135x5
185x5
215x5
240-5x5
DB row
45x20,20,16,15, 16
Face pulls
Pin 4-100
Curls
30BB 5x20
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9-2
Jumpsx10
Throwsx10
Main
Squat
Barx10
135x5
185x5
215x5
250x5
285x5
185x20
Press
80-10x5
Assistance
Chins
45-5x5
Face pull
Pin 4-5x20
Shrugs
DB45’s-5-20
Pretty much a meat and potatoes workout. The 3/5/1 programming really gives you a nice little down week on the fives percentages. Time to lock in for two hard weeks ahead. I’ve been doing great with my eating. I get all 12 eggs and 1.5 lbs of beef everyday no excuses.
3 Likes
9-5
Played golf, played a decent round finally!
Jumpsx10
Throwsx10
Main
Squat
Barx10
135x5
185x5
225x5
250x5
285x5
315-5x5
OHP
Barx10
65x5
95x5
120x5
135x5
150x5
120x10
Chins
10x10
Face pulls
Pin 4-4x25
Dips
13x10 130 total
So my hip held up. It’s been getting better but I was definitely concerned going into today. I bought some briefs from Inzer but they haven’t shown up yet. Hip was less painful then two weeks ago so that’s a great sign.
4 Likes
9-7
Walked dogs 2 miles
Hit two buckets of balls at range
Jumpsx10
Throwsx10
Main
Deadlift
Barx10
135x5
225x5
315x5
365x5
405-3x5
Bench
Barx15
134x5
185x5
215x5
240x5
270-3,5!!,3,3,4,2,3,2
Assistance
DB rows
55-15,16,15,13,12
Curls 30-4x25 half reverse curl
So the bench went about as well as I expected. I knew it was heavy but I’ve surprised myself before so figured just see what happened. The first set at three I knew I might not get 4. No spotter or spotter arms so I just racked it. Put bailout arms on rack and 2nd set got 5, so now I’m thinking I got this but had a funky lift out on set 3 so settled for 3 reps. Basically missed reps on all sets but my second set so decided to just shoot for total reps and got it done.
@T3hPwnisher so do you think I should drop my tm down for second block or keep plugging along with same tm or even add 5 like normal?
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Where are you in the program? Was this the final week?