BBB (Malcolm-X) cycle 2 week 1 day 4 (Incline press)
Incline bench press: 35kg/77lbs x5, 42.5kg/94lbs x5, 47.5kg/105lbs x5 | 35kg/77lbs x15,11,12,12
Seal rows: 5x10 with 20kg/44lbs
Incline DB press: 15kg/33lbs x14,13,13,10
NOTES
So not a bad day today and went much better than expected. I had 1 hour of grappling Monday and an hour of boxing and staying true to the routine I jacked up my shoulder AGAIN. At the AC joint (I may just exaggerate how bad it feels to try and get a scan of the shoulder to see if it’s not a rotator cuff issue) so I was expecting today to feel rough but everything felt ok.
The Malcolm-X work felt easier than week 1 last cycle with the same weight so that’s a small form of progress and everything else felt decent enough.
8 Likes
BBB (Malcolm-X) cycle 2 week 1 day 5 (Vanity work)
Close grip Larson press: 40kg/88lbs x10, 50kg/110lbs x8
DB shoulder press: 2x12 with 10kg/22lbs supperseted with 2x10 dumbbell front raises with 6kg/13lbs
Bicep curls: 15kg/33lbs x6, 10kg/22lbs x15 + 1x giant set consisting of 12.5kg/28lbs x10, 10kg/22lbs x10 and 8kg/18lbs x10
Dumbbell roll press giant set: 2x12 with 10kg/22lbs suppersetted with 2x10 close neutral grip press and 2x10 dumbbell skull crushers with 8kg/18lbs
DB Floor press: 25kg/ 55lbs x8,6 and 1x12 with 20kg/44lbs
Hammer curls: 2x12 with 10kg/22lbs
Trap bar bench press: 3x5 with 42.5kg/94lbs (Just wanted to see how it felt)
Cable tricep extensions: 2x12
NOTES
So today was a weird day.
I skipped MMA yesterday because I felt like absolute crap. I am talking swollen glands in my neck, shivers all day (work is pretty cold) and sore throat so I decided a night of rest would be in order.
I woke up and felt super cold again and my chest felt weird so I went back to bed and decided to skip todays vanity day and MMA tonight.
BUT the players are training later today so I had the gym where I work all to myself so decided to do todays session without the time constraints.
Nothing much to say about the session today, it is vanity day after all, but I do feel better now then I did this AM so if anything that’s a plus.
Will eat and skip MMA tonight again and play tomorrow by ear. Worst case scenario I feel worse and end up soldiering through Saturday’s squat session doing the supplemental work as 5x10 or if (very unlikely) my lungs are really bad 10x5. 50 reps by any means necessary means just that right!
7 Likes
BBB (Malcolm-X) cycle 2 week 1 day 6 (Pressing and cleaning)
Overhead press: 20kg/44lbs (the bar) x5, 25kg/55lbs x5, 27.5kg/61lbs x5, 30kg/66lbs x2,3 32.5kg/72lbs x1,1 35kg/77lbs x1,1 and 37.5kg/83lbs x1
Power cleans: 30kg/66lbs x5, 35kg/77lbs x5, 40kg/88lbs x5,3, 45kg/99lbs x2,2 47.5kg/105lbs x1 and 50kg/110lbs x1,1,1
NOTES
Still not feeling great. And again went back to bed and opted to do today’s session at the work gym (unsure if that constitutes being ‘weak minded’ and choosing sleep or just plain efficient)
Anyways todays session was decent. Managed to get 1 step closer to the Press goal and feel like form is getting better and better. I’m also focusing on getting the cleans as smooth as possible before trying to add weight.
Now we eat and drink insane amounts of tea and hot beverages to feel better for tomorrow’s squat session!
8 Likes
BBB (Malcolm-X) cycle 2 week 1 day 7 (Squats)
Squats: 80kg/176lbs x5, 92.5kg/204lbs x5, 105kg/231lbs x5 | 2x25 with 80kg/176lbs
Hip thrusts:3x10 with 100kg/220lbs
Walking lunges (30kg/66lbs Barbell): 2x20 steps (10 each leg)
Weighted Dips: 5x10 with 7.5kg/16lbs
Weighted Pull ups: 50 reps done in 8 sets with 5kg/11lbs (1x8 reps, 1x7 reps 5x6reps, 1x5reps)
NOTES
Well squats today felt very very good. Main work felt nice, light (well it is) and fast. The Malcolm-X work got done in 2 sets which I am very happy with. BUT I have instant regret and I’m kicking myself for not keeping the bar on my back and doing a huge set of 50 breathing squats. Could I have done it? Honestly no idea (the 25 wasn’t ‘easy’ by any means) but I should have had the mindset of trying and failing.
Everything else felt better to so good signs for when it comes to strength/ muscle gaining. Also the scale is about 2lbs higher than last week which is nice I guess (Most likely water weight due to increase of foods).
No MMA today due to still not feeling great in the neck/ chest area.
10 Likes
BBB (Malcolm-X) cycle 2 week 2 day 1 (Bench)
Throws + jumps
Bench: 47.5kg/105lbs x5, 52.5kg/116lbs x5, 60kg/132lbs x5 | 47.5kg/105lbs x20,15,15
Bent over DB Row: 2x12 with 30kg/66lbs and 1x26 with 20kg/44lbs
Seated DB shoulder press: 2x12 with 12.5kg/27lbs and 2x10 + 1x6 with 15kg/33lbs
Weighted Crunches: 50 total reps over 4 sets
NOTES
Another day and another slight improvement on last cycles Malcolm-X work. Today felt ‘easier’ than the 50 reps did with the same weight on week 3 of last cycle and that was seen by today not needing a rest pause for any of the sets. So a small win.
The rest is the boring usual. Slowly getting better at the bent over single arm rows and starting to increase the weight for the shoulder push reps.
Not much else to be said.
9 Likes
BBB (Malcolm-X) cycle 2 week 2 day 2 (Just some work)
Overhead press: 20kg/44lbs (the bar) x8, 22.5kg/50lbs x8, 25kg/55lbs x5, 27.5kg/61lbs x4,3 30kg/66lbs x3, 32.5kg/72lbs x2,1 and 35kg/77lbs x1
Power cleans: 30kg/66lbs x10, 35kg/77lbs x10, 40kg/88lbs x5,4, 45kg/99lbs x2,3 and 50kg/110lbs x1,1,1
Rows: 2x25 with 40kg/88lbs, 2x20 with 45kg/99lbs and 1x10 with 50kg/110lbs
NOTES
So once again I opted for more sleep, I saw the snow outside and went back to bed, and once again I got to work slightly early to do some work before anyone else came in. I’m starting to feel less guilty about these little moments of ‘weakness’ because the same work is still getting done and I get to have a bit more recovery time to push things when it matters.
Not much to comment on about the actual work done today. A bunch of rows, a bunch of cleans and bunch of pressing. Tomorrow we deadlift and tomorrow we try for another 2x25 on the supplemental work
9 Likes
Well no MMA today.
The SMALL AMOUNT of snow in London has somehow resulted in severe tube delays and shut roads so MMA will have to wait until Wednesday ( working tomorrow night).
Atleast I’m fresh for deadlifts
4 Likes
BBB (Malcolm-X) cycle 2 week 2 day 3 (Deadlift)
Deadlift: 97.5kg/215lbs x5, 110kg/243lbs x5, 125kg/276lbs x5 | 97.5kg/215lbs x25,14,11
Goodmornings: 1x20 with 42.5kg/94lbs
Goblet squats: 3x10 with 40kg/88lbs
Weighted Dips: 5x10 with 7.5kg/16lbs
Weighted Pull ups: 50 reps done in 7 sets with 5kg/11lbs (1x8 reps, 6x7 reps)
NOTES
Well not much to say. Not too happy with needing 3 sets for the malcolm-x work but maybe my ambitions do not match my abilities yet. The first set of 25 took a lot out of me cardio wise so maybe I could have done 2x25 if I took a longer rest after the first set.
Everything else went smoothly. May look to up weight on dips and pull ups for Saturday’s Squats
9 Likes
BBB (Malcolm-X) cycle 2 week 2 day 4 (Incline bench)
Incline bench press: 37.5kg/83lbs x5,45kg/99lbs x5, 50kg/110lbs x5 | 37.5kg/83lbs x 15,12,13,10
Seal rows: 5x10 with 20kg/44lbs
Incline DB press: 15kg/33lbs x14,12,12,12
NOTES
Not much to report. Got in, did what was needed and went to work
5 Likes
BBB (Malcolm-X) cycle 2 week 2 day 5 (Vanity work)
Close grip Larson press: 40kg/88lbs x10, 50kg/110lbs x8
DB shoulder press: 2x12 with 10kg/22lbs supperseted with 2x12 dumbbell front raises with 6kg/13lbs
Bicep curls: 15kg/33lbs x6, 10kg/22lbs x16 + 1x giant set consisting of 12.5kg/28lbs x12, 10kg/22lbs x12 and 8kg/18lbs x12
Dumbbell roll press giant set: 2x12 with 10kg/22lbs suppersetted with 2x12 close neutral grip press and 2x10 dumbbell skull crushers with 8kg/18lbs
DB Floor press: 25kg/ 55lbs x9,9 and 1x12 with 20kg/44lbs
Hammer curls: 2x12 with 10kg/22lbs
Trap bar bench press: 1x8 with 42.5kg/94lbs and 1x8 with 52.5kg/116lbs
Cable tricep extensions: 2x12
NOTES
Again not much to say. I’m weirdly loving the trap bar bench press due to the fact that the weight is super light yet it forces me to stabilize and control force production. Feel like I really feel the triceps during this movement.
I feel like heading into the new year and participating in the transformation thread I’m in a good place mentally to push things both physically in training and mentally with gaining long term
8 Likes
BBB (Malcolm-X) cycle 2 week 2 day 6 (Pressing and cleaning)
Overhead press: 20kg/44lbs (the bar) x8, 25kg/55lbs x5,5 27.5kg/61lbs x4, 30kg/66lbs x2,3 32.5kg/72lbs x1 35kg/77lbs x1 and 37.5kg/83lbs x1,1
Power cleans: 30kg/66lbs x5, 40kg/88lbs x5,5, 45kg/99lbs x3,2 and 50kg/110lbs x1,1,1,1,1
NOTES
Not much to say. Did these at work when I arrived. I feel like absolute crap again with cold like symptoms and think it’s just that time of the year so nothing left to do except suck it up and get the work done regardless.
I should be able to get week 3 done without any Christmas holiday set back (Last squat day is 24th) and with the Christmas- New year week being TM test week I think I may just go with doing 2 lifts a day for 2 days and then try and start the next cycle on Saturday instead of Sunday (the 1st which will be shut) and then be right back to the normal schedule on the Deadlift day on Tuesday 3rd
7 Likes
BBB (Malcolm-X) cycle 2 week 2 day 7 (Squats)
Squats: 85kg/187lbs x5, 97.5kg/215lbs x5, 110kg/242lbs x5 | 85kg/187lbs x17,18,15
Hip thrusts:3x10 with 100kg/220lbs
Walking lunges (30kg/66lbs Barbell): 2x24 steps (12 each leg)
Weighted Dips: 5x10 with 7.5kg/16lbs
Weighted Pull ups: 50 reps done in 9 sets with 7.5kg/16lbs (4x5 reps and 5x6 reps)
NOTES
So today was a decent day. Everything got done, got in and got out and now we eat.
I need to plan the next 2 weeks (luckily I am off next Friday until the new year) and try and get in everything to allow me to be on schedule for the next cycle in the 1st week of Jan
7 Likes
BBB (Malcolm-X) cycle 2 week 3 day 1 (Bench)
Throws + jumps
Bench: 50kg/110lbs x5, 57.5kg/128lbs x5, 65kg/143lbs x5 | 50kg/110lbs x18,16,16
Bent over DB Row: 2x13 with 30kg/66lbs and 1x24 with 20kg/44lbs
Seated DB shoulder press: 1x12 with 12.5kg/27lbs and 3x10 + 1x8 with 15kg/33lbs
Weighted Crunches: 50 total reps over 3 sets
NOTES
Not much to mention. Everything felt good enough. Main work was not challenging and the Malcolm X work got done.
6 Likes
BBB (Malcolm-X) cycle 2 week 3 day 2 (Just some work)
Overhead press: 20kg/44lbs (the bar) x8, 25kg/55lbs x5,5 30kg/66lbs x3, and 37.5kg/83lbs x1
Power cleans: 30kg/66lbs x10, 35kg/77lbs x10, 40kg/88lbs x5, 45kg/99lbs x2 and 50kg/110lbs x1
Clean into thrusters: 4x5 with 30kg/66lbs
NOTES
So nothing much done today. Woke up ridiculously sweaty and cold during the middle of the night, also weighed lighter than expected this AM (obviously sweating is the cause) and also just felt really lethargic so slept in and went to work.
Did the above at work just to get some movement and a light sweat on while the office warmed up.
8 Likes
BBB (Malcolm-X) cycle 2 week 3 day 3 (Deadlift)
Deadlift: 102.5kg/226lbs x5, 117.5kg/259lbs x5, 130kg/297lbs x5 | 102.5kg/226lbs x 19,18,13
Goodmornings: 1x20 with 42.5kg/94lbs
Goblet squats: 3x10 with 40kg/88lbs
Weighted Dips: 5x10 with 7.5kg/16lbs
Weighted Pull ups: 50 reps done in 9 sets with 7.5kg/16lbs (4x5 reps and 5x6 reps)
NOTES
Ok so this mornings session can best be described by the title of an old school western. The good, the bad and the ugly.
The good is the Malcolm X work was done in 3 sets and not 4 like the last cycles 1s week despite being slightly heavier ( although straps may have helped with that!). The rest of the good is that upper body accessory work is feeling good.
The bad is that I woke up feeling like crap, shivering and sweating. I felt like my breathing was slightly compromised but we powered through anyways.
The ugly is I nearly died a very stupid and embarrassing death prior to the top set of the main work. I decided to use straps for this set so I set up and decided to get tight and brace while kneeling. Anyways I jumped up, shin hit the bar making it roll forward and I end up being pulled forward and falling over the bar with my hands strapped in (so no way of bracing my fall or catching myself). The pointy part of the safety pin of the rack in front of me was about a few inches away from my head as I fell forward. I can’t imagine how stupid it would sound for someone to tell my friends and family "unfortunately the bar rolled forward, his hands were tied up and he got impaled through the eye on the safety pins ".
But we live to lift another day!
5 Likes
BBB (Malcolm-X) cycle 2 week 3 day 4 (Incline bench)
Incline Bench Press: 42.5kg/94lbs x5, 47.5kg/105lbs x5, 52.5kg/116lbs x5 | 5x10 with 42.5kg/94lbs
Seal rows: 5x10 with 20kg/44lbs
Incline DB press: 15kg/33lbs x15,13,11,11
NOTES
So today was rough. I think I hit the wall of being able to push through illness today and needed to do the supplemental as 5x10. I am sore EVERWHERE and feel like crap.
Will most likely take tomorrow and Friday off in prep for Saturday squats and until then I’m just going to enjoy food, enjoy the work X-mas dinner and focus on recovering
6 Likes
BBB (Malcolm-X) cycle 2 week 3 day 5 (Squats)
Squats: 92.5kg/204lbs x5, 105kg/231bs x5, 117.5kg/259lbs x5 | 92.5kg/204lbs x15,12,12,11
Hip thrusts:3x10 with 110kg/242lbs
Walking lunges (30kg/66lbs Barbell): 2x24 steps (12 each leg)
Weighted Dips: 5x10 with 10kg/22lbs
Weighted Pull ups: 50 reps done in 9 sets with 7.5kg/16lbs
NOTES
So not a bad day considering I have been feeling like crap for the last few days, but slightly disappointed with needing 4 sets for the Malcom-X work.
Anyways merry Christmas all and Monday we start test week
8 Likes
7WP PR week day 1 (Bench)
Bench: 50kg/110lbs x5, 55kg/121lbs x5, 62.5kg/138lbs and 70kg/154lbs x6
Incline seal Row: 4x15 with 16kg/35lbs
Seated DB shoulder press: 1x12 and 1x15 with 12.5kg/27lbs
Flat DB press: 1x13 and 1x10 with 25kg/55lbs
Weighted Crunches: 50 total reps over 3 sets
NOTES
Well not particularly happy with the 6 reps with the TM. I would have liked at least 7 but using the reps my estimated max is the same/ slightly better than my estimated max based on last test week.
Except that not much to say and tomorrow we test out the deadlift max.
7 Likes
7WP PR week day 2 (Deadlift)
Deadlift: 100kg/220lbs x5, 115kg/254lbs x5, 130kg/287lbs and 142.5kg/314lbs x8 (belt and straps)
Goodmornings: 1x20 with 45kg/99lbs
Leg curl machine: 2x10
Leg extension machine: 2x10
Adduction machine: 2x10
Abduction machine: 2x10
Low cable row: 3x10
Pulldown machine: 3x10
Cable Flyes: 3x10
Decline DB press: 2x15 with 20kg/44lbs
NOTES
So today was a surprisingly decent day. I managed 8 reps with the TM which is 1 more rep than last test week with 5kg/lbs more on the bar and also I believe a rep PR. Best bit for me is that I feel I had a few more reps in me but the set up with straps and a belt hindered me. Either way happy with today.
For the accessory work I decided to do a tad more volume but significantly less demanding work
7 Likes
7WP PR week day 3 (Incline Press)
Incline bench press: 40kg/88lbs x5, 47.5kg/105lbs x5, 52.5kg/116lbs x5, 57.5kg/127lbs x4
Incline DB press: 3x10 with 17.5kg/39lbs
Overhead press: 20kg/44lbs (the bar) x5, 25kg/55lbs x5, 30kg/66lbs x5, 35kg/77lbs x3 and 32.5kg/72lbs x5
Smith machine chest supported row: 5x10
Weighted Crunches: 50 total reps over 3 sets
NOTES
So today was a bad day and I didn’t manage 5 on the incline press. I tried the set more than once and every time 4 was the max reps I could get. No excuse as I don’t feel like my shoulder was the cause (despite being hurt again from MMA) and I don’t feel fatigued or anything else.
On a better note the messily 32.5kg/72lbs x5 on overhead press is technically just enough for me to use as a TM and actually use OHP as my 4th lift (65% is not less than the empty bar).
I’m unsure of next steps for next cycle and if I will stick with incline pressing for now or if I would make the change of lifts immediately.
5 Likes