Yesterday
Easy Conditioning 4.5 mile run steady pace
Today
Boring But Big, 3s Week, Workout 3
Seated OHP
53kg x5
60kg x5
68kg x5
Supplemental Volume
Incline Bench 61kg 5x10
Accessory
1 Arm Front Rack March 20kg - 3x10
Chest Supported Swiss Bar Row 75kg - 5x10
Plate Raises 10kg - 1x50
Daily Work
Pullaparts x75
Pushdowns x25
Neck x40
Boring But Big, 3s Week, Workout 4
BB Back Squat
109kg x5
124kg x5
140kg x5
98kg 5x10
Accessory
DB Kroc Row 27.5kg x28 (each arm)
DB Skullcrusher 9kg - 3x15 (each arm)
HLR - 3x12
Daily Work
Pullaparts x50
Unbroken Empty BB Curls x64
Yesterday
Easy Conditioning 35 min 20kg weighted vest walk
Today
Boring But Big, 5s Week, Workout 5
Swiss Bar Bench
69kg x5
80kg x5
91kg x5
53kg 5x10
Accessory
Front Foot Elevated SSB Split Squat 60kg - 4x10 (each leg)
Weighted pull-ups 5kg - 8, 8, 9, 8, 7
DB lateral raise 16.5kg - 10, 10, 12,
Daily work
Pullaparts x75
Neck x40
Pushdowns x30
Curls x25
Pretty humbling to be going so light on the supplemental volume but thems the breaks.
Yesterday
Easy Conditioning - 4.5 mile run, steady state
Today
Boring But Big, 5s Week, Workout 6
BB Deadlift
120kg x5
139kg x5
157kg x5
Snatch Grip Deadlift 60kg 5x10
Accessory
KB 1 arm Press 28kg - 4x11 (each arm)
Banded Crunches Green Band - 3x15
BB Curls 12.5kg a side - 4x10
Daily Work
Pullaparts x60
Neck x65
Calves x45
Pushdowns x40
Yesterday
Easy Conditioning - 4.25 mile run, steady state
Today
Boring But Big, 5s Week, Workout 7
Seated BB OHP
49kg x5
57kg x5
64kg x5
Incline Bench Press 51kg 5x10
Accessory
1 arm Front Rack March 20kg KB - 4x12 (this is quickly becoming a favourite core exercise)
Chest Supported Swiss Bar Row 75kg - 3x11, 1x10
Plate Raises 15kg - 2x25
Daily Work
Pullaparts x70
Neck x45
Calves x50
Boring But Big, 5s Week, Workout 8
BB Back Squat
101kg x5
116kg x5
132kg x5
78kg 5x10
Accessory
DB Kroc Row 40kg x23 (each arm)
1 Leg Lying Curls Purple band - 2x20 (each leg)
1 arm Lying Skullcrusher 11kg - 3x15 (each arm)
Daily Work
Pullaparts x50
Curls x40
Yesterday
Easy conditioning/active recovery - 35 mins static bike easy pace
Today
Boring But Big, 1s Week, Workout 9
Swiss Bar Bench
80kg x5
91kg x5
101kg x5
75kg 5x10
Accessory
Front Foot Elevated SSB split Squat 65kg - 8, 10, 10, 10
Weighted vest pull-ups 6kg - 7, 6, 8, 7, 7
DB lateral raise 16.5kg - 3x12
Daily work
Pullaparts x65
Neck x60
Pushdowns x35
First challenging workout I’ve had on BBB thus far but it is 1s week and a bench day. Last strength set was a bit of a struggle, probably couldn’t have got another rep. Based on that and my personal opinion on earning the right to put more weight on the bar I’ll leave the TM where it is on bench. Could probably do with eating a bit more so will be making a conscious effort to get my protein intake up a bit higher.
When i ran 531 before i had weeks where i struggled and then added weight as per the programme but failed massively the next week. Well applied common sense!
Yesterday
Easy conditioning - 3.5 miles, steady pace. Felt this quite a bit in my legs so pulled up at 3.5 miles but was planning 4
Today
Boring But Big, 1s Week, Workout 10
BB Deadlift
139kg x5
157kg x5
176kg x5
Snatch Grip Deadlift - 84kg 5x10
Accessory
Standing KB 1 arm Press 28kg - 4x12 (each arm)
Banded Crunches Green - 20,20,10
BB Curls 13.75kg a side - 4x10
Daily Work
Pullaparts x75
Neck x45
Pushdown x30
Calves x40
Hard session again but hit the reps nonetheless, will increase Deadlift TM by 2kg as bar speed was a little slow. Snatch grip going up by 5kg. Will be changing up the conditioning a little as well to just do 1 run per week so will probably do a WOD style workout followed by a weighted vest walk on another day or 2
Hard Conditioning
Task Tabata 350 Reps
Chins
24kg KB High Pulls
24kg KB Goblet Squats
24kg KB Swings
175 reps in 16 rounds, short rest followed by
Zombie Squats
Situps
Pressups
175 reps in 10 rounds
Followed by 30 min 20kg weighted vest walk
Boring But Big, 1s Week, Workout 11
Seated BB OHP
57kg x5
64kg x5
72kg x5
Incline Bench 72kg - 5x10
Accessory
1 arm KB Front Rack March 24kg - 4x10
Chest Supported Swiss Bar Row 80kg - 4x10
Overhead Plate Raises 20kg - 3x15
Daily Work
Pullaparts x75
Pushdowns x25
Neck x55
Calves x15
Boring But Big, 1s Week, Workout 12
BB Back Squat
116kg x5
132kg x5
147kg x5
109kg 5x10
Accessory
DB Kroc Row 40kg x25 (each arm)
DB 1 arm Skullcrusher 14kg - 4x10 (each arm)
Lying Leg Curls Purple Band - 2x25 (each leg)
Daily Work
Pullaparts x50
Unbroken Empty BB Curls x76
Core x20
First cycle done, tough week which I was expecting. Did all of the lower body supplemental sans belt as per the instructions which has been fine.
Yesterday
Hard conditioning, hill sprints. Didn’t count the number, was varying up the distance a bit
Today
Boring But Big, 1s Week, Workout 13
Swiss Bar Bench
75kg x5
86kg x5
97kg x5
65kg 5x10
Accessory
Front Foot Elevated SSB Split Squat 65kg - 10, 11, 11, 11(each leg)
Weighted Vest Pull-ups 6kg - 8, 7, 8, 8, 7
DB lateral raise strip sets
16.5kg x14
14kg x16
9kg x17
4kg x21
Daily work
Pullaparts x100
Neck x40
Pushdowns x45
Calves x40
Curls x30
Easy Conditioning
KB Complex EMOM
x3 Double Swings
x3 Double Cleans
x3 Double Presses
x3 Double Rows
20kg bells, 15 mins
Followed by 20 mins 20kg weighted vest walk.
Boring But Big, 1s Week, Workout 14
BB Deadlift
131kg x5
150kg x5
168kg x5
Snatch Grip Deadlift 75kg - 5x10
Accessory
KB 1 arm Standing OHP 32kg - 6,7,7,7 (each side)
Banded Crunches Green Band - 2x25
BB Curls 50kg - 3x10
Daily Work
Pullaparts x75
Neck x55
Pushdowns x30
Nice work!
Easy Conditioning
x75 KB Swings using 20kg, 24kg and 28kg bells
x50 pullaparts
Followed by 2 mile 20kg weighted vest support.
Boring But Big, 3s Week, Workout 15
Seated BB OHP
55kg x5
62kg x5
70kg x5
Incline BB Bench 53kg 5x10
Accessory
1arm KB Front Rack March 24kg - 4x12
Chest Supported Swiss Bar Row 80kg - 4x11
Overhead Plate Raises 20kg - 18,18,14
Daily work
Pullaparts x80
Neck x50
Boring But Big, 3s Week, Workout 16
BB Squat
111kg x5
126kg x5
142kg x5
95kg 3x10 - daughter had to be woken up early as we’ve got an early hospital appointment so had to cut this short.
Accessory
Single lying leg curls green band - 3x15 (each leg)
DB Kroc row 45kg x21 (each arm)
Close grip press-ups BW - 11, 14, 17
Daily work
Pullaparts x60
Curls x45