Are you looking specifically for lay muscle development? I found doing 5x5 on pull ups really blew them up.
I am indeed.
That is something I found too. I have no issues feeling the target area with vertical pulling and I am planning on doing weighted pull ups next cycle instead of 5 reps between each squat and deadlift sets, but horizontal pulling is still something I don’t quite feel
BBB(FSL) - Cycle 2 Week 2 Day 1(deadlift)
Warm up + 10 jumps
Deadlifts: 100kg/220lbs x5, 115kg/254lbs x5,130kg/287lbs x5 (or 6 I lost count so made sure) | 5x10 with 100kg/220lbs
(did 5 pull ups in between all deadlifts sets totalling 40 pull ups)
Goodmornings: 2x15 with 40kg/88lbs + 2x8 with 45kg/99lbs
Bulgarian split squats: 2x10 each leg with 16kg/35lbs dumbbells
Rows: 3x15 with 52.5kg/116lbs
Dips: 4x10
Notes
The 5x10 sets took about 13.25 which is not bad. The last set of 5 and the last set of the 5x10 felt nice and fast. Really felt my lat tightness add the explosiveness in those sets.
Except that not much to report, decided to switch around the RDLs and GMs to negate the grip issues, but did not take into account that the good mornings are so much harder after deadlifts than they are after squats but hey if JW says to not care too much about the accessory work I’ll listen
3 Likes
BBB(FSL) - Cycle 2 Week 2 Day 2(Bench)
Warm up + 10 throws
Bench:50kg/110lbs x5, 57.5kg/127lbs x5, 62.5kg/138lbs x5 | 5x10 with 50kg/110lbs
Incline DB bench: 22.5kg/50lbs x7,7,6
Seated Overhead DB press: 1x13 and 1x11 with 15kg/33lbs + 1x6 with 17.5kg/38lbs
Incline Seal Rows: 15kg/33lbs x13+11 and 20kg/44lbs x10
4x15 Cable crunches
Also did 5 sets of Biceps and Triceps
NOTES
The 5x10 took slightly under 10 minutes but everything felt nice and fast. The 1st set of 5x10 and the last main set Flew up which is a good sign. Apart that not much to comment on just slightly trucking away.
On a non lifting note my immune system appears to have taken a massive massive hit in recent weeks and I think it is due to stress and I am currently ill again 
3 Likes
oh no! I hope you recover quick!
Will the stress be reduced in the foreseeable future?
Stress will not be reduced in the foreseeable future no 
Long story short the gym I was suppose to be starting at on 1st of Feb was not ready to be open and they are rebranding into part of a Health membership (Physio, Heart scans, Private Drs etc). They hired me and another lady to work in the gym and we started in Feb but due to it being closed we have basically been tasked with doing things that should have been done before we joined (floor plans, moving of equipment, Gym layout, List of purchases needed and sorting out removal of all goods) and working less hours.
Working less hours than anticipated and doing a completely different job than I am qualified to do is a stress but the thing which is killing me is that this will be the case until me and my colleague do what we have to BUT I am working with a lady, making co-decisions with her, who has severe mental health issues (anxiety, ADHD, among other things), who is unable to actually do the job and who uses her illness to avoid criticism any time we disagree with each other.
I legit had a meeting the chairman of the company yesterday and thought she would get us both fired with her shitty presentation (which he threw in the bin) which I did not want to include.
(Sorry for long read)
Oh man! That’s tough!!
BBB(FSL) - Cycle 2 Week 2 Day 3(Squats)
Warm up + 10 Jumps
Squat: 82.5kg/182lbs x5, 95kg/209lbs x5, 105kg/231lbs x5 | 5x10 with 82.5kg/182lbs
(Did 5 Chin ups between all sets totaling 40)
RDL: 2x10 with 65kg/143lbs
Good mornings: 1x20 with 40kg/88lbs
3x15 facepulls
2x15 Cable crunches
Dips: 4x10
NOTES
The 5x10 sets took me about 15 minutes (including 2 phone calls from my colleague on my off day) and felt good. The top set of 5 felt good but not great, probably due to me not being 100%.
Except that not much to report on.
3 Likes
BBB(FSL) - Cycle 2 Week 2 Day 4(incline press)
Warm up +7Throws + 3 Jumps
Incline Bench Press: 40kg/88lbs x5, 47.5kg/105lbs x5, 52.5kg/116lbs x5 | 5x10 with 40kg/88lb
Flat DB Press: 27.5kg/61lbs x10,8 + 25kg/55lbs x12
Seated Overhead DB press: 2x10 with 15kg/33lbs
DB Seal Row: 3x10 with 17.5kg/38lbs and 1x30 with 10kg/22lbs
5 sets of Biceps and 5 sets of Triceps
NOTES
Took about 12.30 to get the 5x10 done. Main sets felt good and fast. Except that not much to report on about this workout, slowly putting in work in preparation for the Anchor (post 7WP) and pushing things then.
@anna_5588 this may actually have been said too soon. My colleague just called me and she was let go today effective immediately. This could either be a stress reliever (not having to manager her issues + me taking over her hours hence more money until we open) or make stress worse if this means they are thinking of letting me go too.
4 Likes
Great to hear!!
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I also find it easier to target my lats in vertical pulling compared to horizontal pulling. This is a move I haven’t done in a while, but really helped me with mind/muscle connection when I did it years ago.
http(s)://thibarmy.com/best-lats-exercise/
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Thanks for this, I will 100% give that a try next upper body day or even instead of BB Rows on deadlift day.
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BBB(FSL) - Cycle 2 Week 3 Day 1(Bench)
Warm up + 6 throws and 4 jumps
Bench:52.5kg/116lbs x5, 60kg/132lbs x5, 67.5kg/148lbs x5 | 5x10 with 52.5kg/116lbs
Incline DB bench: 22.5kg/50lbs x7,7,6
Seated Overhead DB press: 1x13 and 1x11 with 15kg/33lbs + 1x6 with 17.5kg/38lbs
Incline Seal Rows: 4x15 with 15kg/33lbs
4x15 Cable crunches
Also did 5 sets of Biceps and Triceps
NOTES
As you probably noticed I’ve started this week a day early and also started with Bench day as opposed to Deadlift day, had to do this due to work hours changing last min.
The 5x10 set took around 12 mins which is not too bad. The top set of 5 felt surprisingly smooth which is nice.
I am unsure about how the next week will look training wise. 100% getting the work done in the next 6 days but don’t know if I will do the remaining days tomorrow- Sunday or do Tomorrow and then Sunday+ Monday.
Also I know it does not matter at all but it kinda bugs me to have my training week not be a typical week (Starting Monday and ending in Sunday) so I may change that if I can find a way for that to not conflict with MMA or Work
3 Likes
BBB(FSL) - Cycle 2 Week 3 Day 2(deadlift)
Warm up + 10 jumps
Deadlifts: 105kg/231lbs x5, 122.5kg/270lbs x5,135kg/298lbs x5 | 5x10 with 105kg/231lbs
(did 5 pull ups in between all deadlifts sets totalling 40 pull ups)
Goodmornings: 2x15 with 40kg/88lbs + 2x8 with 45kg/99lbs
Cable rows : 3x15
Dips: 4x10
Notes
The 5x10 sets took about 17 minutes and the top set of moved moved meh. Not slow, not fast and 100% had more reps in me but not as fast I would have liked.
Except that not much to report. Did this session early this AM before going to work so skipped the Split squats due to time. I feel kinda drained ( I am still ‘unwell’) but will soldier on the next 2 days before the 7WP deload next week. Finally going to have a training week which fits into a calendar week starting next week
4 Likes
BBB(FSL) - Cycle 2 Week 3 Day 3(incline press)
Warm up +7 Throws + 3 Jumps
Incline Bench Press: 42.5kg/94lbs x5, 50kg/110lbs x5, 55kg/121lbs x5 | 5x10 with 42.5kg/94lb
Flat Bench Press: 2x15 with 45kg/99lbs
Seated Overhead DB press: 2x10 with 15kg/33lbs
Bent over row: 4x15 with 50kg/110lbs
5 sets of Biceps and 5 sets of Triceps
NOTES
Ok I am wrecked and sore all over. This has been the 5th workout this week and 3rd upper day (Monday and Tuesday was technically week 2) so that may explain why today felt kinda ‘flat’.
Hit the 5x10 set in around 18 minutes and the bar speed in the last few reps in the last few sets was slow. I’m not too worried because the main top set felt decent enough. Also todays 5x10 is just 2.5kg/5lbs below where I stalled when I was doing 5x10 (and resting long enough between sets) so not really surprised that the last few reps were slow.
Have squats tomorrow and then I can start the 7WP on Wednesday and then really push myself in the anchor.
Depending on how I feel next week I may just drop all accessory work and just do the 7WP %s to make sure I go into the Anchor 100% to chase Rep PR’s
3 Likes
BBB(FSL) - Cycle 2 Week 3 Day 4(Squats)
Warm up + 10 Jumps
Squat: 87.5kg/193lbs x5, 100kg/220lbs x5, 112.5kg/248lbs x5 | 5x10 with 87.5kg/193lbs
(Did 5 Chin ups between all sets totalling 40)
RDL: 2x10 with 65kg/143lbs
Hip Thrusts: 2x8 with 100kg/220lbs
3x15 facepulls
2x15 Cable crunches
Dips: 4x10
NOTES
Did the 5x10 in 16:30 which I am happy with due to having an issue with my left hip so taking longer between sets to try and solve it. The main set of 5 moved decent, the reps were smooth but bar speed was nothing to rave about.
All in all I am happy to finally have a few rest days before the 7WP. All my body is feeling the affects of doing all 4 days in a row while feeling under the weather. Will eat extra tonight to help recovery and also take a nice hot Epsom salt bath.
4 Likes
7WP Day 1(deadlift)
Warm up + 10 Jumps
Deadlifts: 102.5kg/226lbs x5, 117.5kg/259lbs x5,132.5kg/292lbs x1 and 147.5kg/325lbs x1
RDL: 2x10 with 65kg/143lbs
BB Rows: 3x15 with 55kg/121lbs
Ab crunches: 3x10
Cable rows : 3x15
Dips: 4x10
Pull ups: 8x5
NOTES
Not much to comment on. Did the deload as prescribed and did the same accessory work as usual.
Still feel unwell and have not gone MMA this week yet which is screwing with my head considering this week my weight has been higher than usual but going to toughen it out and not do anything stupid like restrict nutrition.
3 Likes
7WP Day 2(Bench)
Warm up + 6 throws and 4 jumps
Bench:50kg/110lbs x5, 57.5kg/127lbs x5, 65kg/143lbs x1 and 72.5kg/160lbs x1
Incline DB bench: 22.5kg/50lbs x9,7 and 27.5kg/61lbs x4
Seated Overhead DB press: 1x13 and 1x11 with 15kg/33lbs + 1x6 with 17.5kg/38lbs
Incline Seal Rows: 4x15 with 15kg/33lbs
Also did 5 sets of Biceps and Triceps
NOTES
Not much to say, the bench single at the TM felt light and fast which is a good sign of things to come.
I still feel sick and it’s mean a while now that I am wondering whether it is mental more than physical because I don’t seem to be getting better but I’m not sick to the point I am unfit for work or the gym (I have however been skipping MMA).
Also regarding health, I must confess I am great at hitting my macros but I am terrible when it comes to making good food choices and I rely to heavily on “Junk” to avoid having to eat large quantities so maybe that also plays a factor.
Any how I am off work today so the rest of the day will consist of re-reading part of the forever book, resting and going shopping for good foods.
3 Likes
7WP Day 3 (Squat)
Squats: 85kg/187lbs x5, 97.5kg/215lbs x5,110kg/242lbs x1 and 122.5kg/270lbs x1
Good mornings: 2x15 with 45kg/99bs
Hip thrusts: 2x8
Dips: 4x10
Pull ups: 8x5
Facepulls: 3x15
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Some several good sessions keep grinding
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