Christ
Mandatory spotting classes would be one great idea
3 Likes
Ha! You’re telling me lol. I’ll even attend one myself.
3 Likes
LOG # 127
V-burn challenge and 10 min. backyard pacers
LOG # 128
Speed day for squat
60% of max
used 185lbs because I was really tired this time around, and my rotator cuff was killing me from last days incident.
Secondary:
leg press: 405 4x8
BB hip thrusts: 225lbs 2x12
leg curls: 55lbs 3x12
glute blaster: work down from 200lbs x 5, 190 x5, 185 x5, etc all the way down to 30lbs x 10 each leg (took me FOREVER)
hypers: holding 45 plate, 4x7
1 Like
LOG # 129
Deadlift
205x5
235x 5
265x 7
Assistance big movement:
Front squat:
65lbs x10
85lbs x 10
100lbs x10
Leg curls: 55lbs 3x5
Back extensions: 115lbs 4x10
Hanging leg raises: 4x5
2 Likes
LOG # 130
Stair master: 25 mins
Later on sled pulls/pushes.
Have a knack for improvising so I took one of my grandmas old wagon things, that you can move flower pots around with, and loaded 15 concrete bricks (the are flat ones made for stepping stones), and pulled it back and forth and pushed it across the back yard.
10 times, for 2 sets.
2 Likes
LOG # 131
Squat
225x5
260 x5
295x 6
Assistance:
SLDL : 100x10, 130 x 10, 150 x10
Secondary:
Leg curls: 55lbs 3x5
Hypers: 25 lb plate 3 x 5
Hip abductors: 200lbs 3x10
Decline sit ups: 5x5
4 Likes
Update:
been meaning to post measurements and I finally remembered to do so:
Neck- 15in
wrists- 7in
forearms- 12in
biceps- 14.5in
bust- (not boobs) 40in
hips- 44in
waist-30.5 in
calves-17 in
quads- 29.5 in
ankles- 9in.
Not exactly sure what the “standards” should be, but to critique a bit, id like to get the waist measurement down to at least 28 possibly 27, ill even settle for 29 lol. Going to get my biceps, calves, quads as large as possible. I hadn’t realized how proportionate my bust/lats were to my hips which is pretty impressive to me. As far as wrists, neck, and ankles, I don’t think theres much I can change about that.
I’m not even going to try and fool around with any of the online BMI stuff because some of them are saying I’m moderately obese which is way off. Going by just what I see in the mirror I’m a bit down to roughly 22-23%.
Most of the fat I’m noticing is evenly distributed so cutting down some more will eventually take care of it. My breast never go anywhere, and they make up about 10-15lbs of my overall body weight, but women are different, and in sciency terms size reduction depends on whether women have more fat cells to mammary tissues (lymps, ducts, reservoirs, vessels, lobules,ligaments, and mammary fatty tissues), and vice versa.
I have been gaining muscle a bit, so the scale isn’t going to move probably. I’m up to 205 on the scale but I look a bit slimmer in the mirror so that’s that.
I have been very tired lately. Ive been doing something training wise pretty much everyday, so when I come home I sleep well into the night, wake up for maybe an hour or two, read something, or walk around the house, and go straight back to sleep.
resting heart rate-72 bpm
blood pressure- 100/58 (the diastolic number is low, but I think that’s okay)
The low numbers may be something that’s contributing to me being tired? I’m not sure yet. I could just be tired from cutting back calories and still lifting relatively heavy.
Other health things mainly involving the menstrual cycle for me seem to be “okay”. I put quotes on that word, because this time of the month sucks in pretty much every aspect, but the level of suckiness can be good or bad. No cramping whatsoever, but painful, agonizing bouts of lethargy, and tiredness. Cardio and training have become something I just cannot do during the initial day of bleeding. I used to be able to either keep some sort of steady state cardio going, or solely focus on heavy lifts in the 1-5 rep ranges. Now I cant even walk to the kitchen and get something to drink without feeling as though theres a ball and chain around my ankles. On this day too, I usually don’t eat as much because my appetite is virtually nonexistent.
Lifts are going good. I’ve given Westside a break to try out the BBB 3 month challenge because I couldn’t resist any longer, and id like to give it a go. During this time ill also do my absolute best to do sled pulls/carries/pushes roughly 3 times a week because I love what it does in terms of strength, and energy for me, and its really helping loosen up these tight hips ive managed to aquire, as well some mild sciatica ive been experiencing.
Diet wise everything is going along very well, I’m now being challenged to actually eat more, because of the new training for BBB. So ill probably cut the V-diet short of a week. I did see good progress with fat loss, so it is something ill keep in my journal to look back and on and tweak more. The issue is Not so much getting in the calories as timing them better. Ive set six timers on my phone to remind me to eat, the last being when I take vitamins, and CoQ10.
Other random things ive noticed with overall health:
less acne
run faster (can outrun hubby if were playing tag or something)
can keep a 6-7min running pace on treadmill
very little lower back pain
pain just under my ribs is gone (fixed posture)
peaceful sleep (lots of it lol)
etc. lol
Emotionally wise ive been frustrated with myself on some personal things, and then dealing with my mother and her mom passing away, I’m trying to just be patient and understanding, but lately we’ve just been being dicks to eachother, so I’m trying to just hush up and give her space, and do what she asks.
But other than that everything is coming along well.
1 Like
This is a bad idea. BBB is hard work, and hard conditioning while doing it would be best limited to once a week, the carefully at that.
Not to mention, doing BBB while trying to change body composition is another remarkably bad idea.
Don’t get me wrong, BBB is great, IF you’re prepared to eat like a horse and not really worry about getting a bit fatter along with the strength and muscle gains.
If you actually want to lose fat and improve your conditioning there are quite a few other 5/3/1 templates that would be better suited to those purposes. Something like 5s Pro with FSL springs to mind, as does a Leader/Anchor setup that takes into account those goals.
The thing my experience with running 5/3/1 while in a deficit taught me is that you have to forget focusing on getting stronger, fight tooth and nail to not get too much weaker and use conditioning very judiciously to drive fat loss more than anything. Assistance takes on a much more important role as you end up training much more like a bodybuilder (short breaks, high reps, feeling the muscles work, using intensity techniques, etc) to fight against your body’s tendency to shed muscle while it sheds fat.
TL;DR BBB with the conditioning you intend and wanting to lose fat is a bad idea.
Oh yes I understand how demanding BBB is. I did mention that’s the reason I’m putting V-diet on the back burner for the time being, although I did see progress with it. I’ve went ahead and changed my eating for that purpose.
I’ve sat and debated with myself, and while cutting down is a goal that I have, chasing strength is what is at the forefront of what I wish to attain more so than the former.
Thanks for the heads up on the amount of conditioning to do though.
But when I actually, FULLY, buckle down and progress to cutting, I’ll probably just jot down the later half of your log since you’ve detailed very important points. I realized the V-diet isn’t something to get extremely shredded on, but I did want to drop off some fat to keep it in check.
2 Likes
Now you mention it I remember you saying that.
Biggest piece of advice for the BBB challenge I can give you is picking the right TM. You’ll know when you pick it because your reaction will be that it’s too low. For example, I’d say you’d do well with your squat TM at 275 lbs, no higher. Even 250 lbs would probably work well.
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oh yea, most definitely. I’ve been playing around with some numbers and for squat I’m getting around those numbers too. I’m going to have to knock off some pounds for the other two because those are still shaky a bit. But thanks for the tip.
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Pick something you can hit for a clean five on a bad day where everything went wrong. That’s your TM. Easy.
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Lol at the bad day saying. That’s very true. And will do. Thanks for the heads up.
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LOG # 132 Will be busy the next two-three days so I’m stacking a couple of things on top of eachother. Managed to get enough to eat today fairly easily. Had a weird compression headache all day.
Morning conditioning:
Sled pulls: 25 flat bricks stacked in a push wagon thing.
Length of backyard roughly 25 yards~ 23 meters.
Three rounds back and forth~60 meters total x2
Tire flips:
Not exactly sure what kind of tires these are but the neighbors who moved from beside my grandma had two giant tires so I took them.
One has deep treads for gripping the road, and the other one looks like it came off of a SUV. Not complaining though.
All for 5x5
Leisurely stretching, yoga poses for 25 mins.
After a while I started feeling extremely nauseous and threw up. Which pissed me off because I had just taken my my vitamins and morning supplements. It’s been a minute where my monthly cycle falls in line with intense conditioning work, and my reproductive system wasn’t having it. I haven’t threw up in years, so this slightly irritated me.
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LOG # 133
Bench press
120 x5
135 x5
160 x7
Incline bench
100x10
115x10
130x10
Secondary
Triceps pushdown: 50lbs 4x9
Seal rows: 100lbs 4x12
Assisted pull ups: 5x5
Lat pulldown: 100 3x8
DB stretch: using 45s
Stair master: 15 mins
Today’s calories:
3016
P-263
C-266
F-97
2 Likes
Are those your fives week sets?
For bench yes. The jump in numbers for the last one is me rounding up, instead of down. Not sure which one to do.
New song. Love it.
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Late as always but I really like the BBB for recomp. I consider it a cardio substitute while still being PL specific. It worked much better for squats than bench as bench just got sloppy.
It should be pretty light though.
What I did was start super light (30% 1RM) then add like 5-10% for each time I completed it.
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