BBB (Malcolm-X) cycle 3 week 3 day 1 (Bench)
Bench: 52.5kg/116lbs x5, 60kg/132lbs x5, 67.5kg/149lbs x5 | 52.5kg/116lbs x15,13,12,10
Bent over DB Row: 2x15 with 30kg/66lbs and 1x20 with 25kg/55lbs
Seated DB shoulder press: 15kg/33lbs x12,8 and 12.5kg/28lbs x16,14
Weighted Crunches: 50 total reps over 3 sets
NOTES
So today lived to the name of the program because the work on bench felt never ending so big and boring.
But everything felt decent enough and everything got done.
BBB (Malcolm-X) cycle 3 week 3 day 2 (conditioning)
Tabata DB press thrusters
8 rounds of 20/10 with 5kg/11lbs (minimum 10 reps per 20 seconds)
Tabata Upper body Ergometer: 8 rounds of 20/10
Incline CGBP: 3x10 with 30kg/66lbs
Hammer curls: 3x10 with 10kg/22lbs
NOTES
So today I was tight on time so just did the above. The DB pressing was probably harder on my left shoulder than on my lungs but I pushed through to keep the desired pace.
The Upper body Ergometer was a good piece of equipment and definitely something I will use more often.
BBB (Malcolm-X) cycle 3 week 3 day 3 (Deadlift)
Deadlift: 105kg/231lbs x5, 122.5kg/270lbs x5, 135kg/298lbs x5 | 105kg/231lbs x12,19,19
NOTES
That is it for today, I only did the main work and supplemental work and then left.
My girlfriend called me because the cat had an issue with his eye (has been reoccurring) and his eye was completely shut and swollen and he was hiding away while trembling. I decided to go straight home and make sure the cat was ok before letting my mum take him with her so she can take him to the vet appointment I managed to get.
I’m at work till 10pm so may be able to get some stuff done in the gym but at this moment I am honestly just trying to keep my cool and not worry about the cat maybe being blinded.
Oh no! I hope your cat is okay. I am sorry to hear 
Thanks.
Luckily we got him in to the vet in time. The vet said we were lucky his eye Abscess didn’t lead to a serious infection or else his sight could have been lost
BBB (Malcolm-X) cycle 3 week 3 day 4 (Incline Bench)
Incline bench press: 42.5kg/94lbs x5, 50kg/110lbs x5, 55kg/131lbs x5 | 5x10 with 42.5kg/94lbs
Seal rows: 5x10 with 20kg/44lbs
Incline DB press: 15kg/33lbs x14,13,13,10
Dumbbell roll press: 2x10 with 12.5kg/27lbs
Bicep curls: 2x10 with 12.5kg/27lbs
NOTES
So not much to say. Today felt rough and the left shoulder and bicep feel somewhat tight. With that said the top set felt good-ish and I’m sure I had more reps in me and the 5x10 work felt easier than they did last cycle.
Barely slept and nutrition has been sub par last night and this morning so the rest of the day is going be food catch up.
May start making oven baked baguettes every morning and spreading peanut butter and maybe jam or banana pieces to have something I can snack on through the day to get the carbs and fats in (Protein is NEVER an issue)
Ever tried oatcakes? Stick your peanut butter on them! A better carb source than bread and no baking required! Very inexpensive and at about 45 calories per oat cake it makes them a good snack on their own, add PB/other fat source and you can very quickly get to 500cals in no time.
I don’t think I have.
I’ve recently stopped using rye bread crackers because the fibre added up and caused some stomach issues.
I’ll look into oatcakes and see how the body reacts
Well update. My body seemed to have shut down on me over the last few days. Super tired, low energy with body aches, chest feeling heavy and even minor cuts bleeding for much longer than usual.
Not a major deal considering the only actual program session missed is today’s squat day. I’ll go ahead with the plan and have the coming week be test week instead of redoing this week.
I’ll check all the backlog of logs soon and hope you have all been killing it!
Feel better soon
7WP PR week day 1 (Bench)
Bench: 50kg/110lbs x5, 57.5kg/127lbs x5, 65kg/143lbs and 72.5kg/160lbs x6
Incline seal Row: 4x15 with 16kg/35lbs
Seated DB shoulder press: 1x15 with 12.5kg/27lbs and 15kg/33lbs x14,11,10
Weighted Crunches: 50 total reps over 3 sets
NOTES
So I managed to get in and do the bench session. Got 6 reps which matches the rep PB I have at this weight and matches the reps gotten last PR week with less weight, so all and all not bad.
Will deadlift tomorrow and hopefully make it through the session. Still feel weak and unwell but better than I did at the end of last week
7WP PR week day 2 (Deadlift)
Deadlift: 102.5kg/226lbs x5, 117.5kg/259lbs x5, 132.5kg/292lbs and 147.5kg/325lbs x7 (belt and straps)
Cable flyes: 2x10
Flat Db press: 15kg/33lbs x30
Low cable row: 2x10
Gorilla Row: 2x10 with 20kg/44lbs
Neutral grip pull down: 2x10
Leg extension: 2x10
Leg curl: 2x10
Leg press: 1x20
NOTES
So again not a bad day and managed 7 on the last set. Once again the set up got in the way and I’m sure I could have managed more reps if the straps did not mess with me.
Next PR week will be interesting because I know that with the next TM weight my best is 5 reps which means I’ll have something concrete to aim for and more importantly evidence of results!
The rest of the work was just light no intensity pump work just so this week can act like somewhat of a deload
7WP PR week day 3 (Incline Press)
Incline bench press: 42.5kg/94lbs x5, 47.5kg/105lbs x5, 55kg/121lbs x5, 60kg/132lbs x3
Incline Db press: 15kg/33lbs x15,15,15+5
Incline seal Row: 4x15 with 16kg/35lbs
NOTES
So not happy with the TM set and not surprised either. Will see what I do moving forward but it’s between lowering the TM 2 cycles or switching it for OHP (which is pathetic weight atm). Time will tell
You will break the hump eventually, keep it going
7WP PR week day 4 (Squat)
Yesterday
Squat: 92.5kg/204lbs x5, 105kg/231lbs x5, 120kg/264lbs x5 and 132.5kg/ 292lbs x6
Notes
So not much got in, did the test work and left.
Not happy or unhappy with the 6 reps because I did potentially have more in me but the last rep was a Squat-Morning and my wrist was killing me ( need to work on mobility) so didn’t think it was worth pushing for an extra rep or 2.
Anyways I will bench later today
BBB (Malcolm-X) cycle 4 week 1 day 1 (Bench)
Bench: 47.5kg/105lbs x5, 55kg/121lbs x5, 62.5kg/137lbs x5 | 47.5kg/105lbs x21,16,13
Seal Row: 2x12 and 2x13 with 20kg/44lbs
Seated DB shoulder press: 15kg/33lbs x13,10,10,6 and 12.5kg/28lbs x11
Weighted Crunches: 50 total reps over 3 sets
NOTES
Not much to report and a very normal 5s week. The Malcolm-X work was decent enough and everything else got done.
I appear to be in a little bit of a funk in life due to work stress so if these post workout notes are very short I apologise.
BBB (Malcolm-X) cycle 4 week 1 day 2 (Deadlift)
Deadlift: 95kg/209lbs x5, 110kg/243lbs x5, 125kg/276lbs x5 | 95kg/209lbs x25, 25 (18+7)
Goodmornings: 1x20 with 45kg/99lbs
Goblet squats: 3x10 with 40kg/88lbs
Weighted Dips: 5x10 with 10kg/22lbs
Weighted Pull ups: 50 reps done in 10 sets. 10kg/22lbs x6,5,5,3 and 7.5kg/16lbs x6,6,5,5,5,4
NOTES
So not a bad day. Main work felt easy. The Malcolm-X work got me an insane back pump that I had to do the second set as a rest pause set.
Everything else is pretty much the same. I think this may be the penultimate BBB cycle for me before moving onto something else so any potential recommendations would be helpful (I have SSL on the top of my head).
I also started taking creatine in the AM as I’ve heard good stuff about it and it was cheap as MyProtein were having sales
BBB (Malcolm-X) cycle 4 week 1 day 3 (Pressing and cleaning)
Overhead press: 20kg/44lbs (the bar) x5, 25kg/55lbs x5, 27.5kg/61lbs x5 | 5x20kg/44lbs (the bar) x10
Barbell bent over rows: 3x10 with 50kg/110lbs and 2x10 with 55kg/121lbs
Incline DB press: 3x10 with 17.5kg/39lbs and 1x20 with 12.5kg/28lbs
NOTES
Not much to report.
Everything felt light (because it was) and everything got done.
BBB (Malcolm-X) cycle 4 week 1 day 4 (Extra work)
Incline DB Press: 3x5 with 22.5kg/50lbs
Incline Bench press: 2x15 with 30kg/66lbs
Hex bar rows: 3x10 with 42.5kg/ 94lbs
Floor press: 2x6 with 27.5kg/60lbs
Hammer curls: 3x10 with 10kg/22lbs
NOTES
Not much but used the opportunity at work to get a little bit of upper body work done.
I’m considering for next week onwards to add a bit more work in and push the volume up for the next cycle and a half of BBB to make the most of the surplus.
BBB (Malcolm-X) cycle 4 week 1 day 5 (Squats)
Squats: 85kg/187lbs x5, 100kg/220bs x5, 112.5kg/248lbs x5 | 2x85kg/187lbsx25
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 10kg/22lbs (5x6 and 4x5)
Below was done for 2 sets each to failure as part of a job recruitment day
Incline DB press: 20kg/44lbs
DB RDL: 35kg/77lbs
Bulgarian split squat: 20kg/44lbs
NOTES
So today’s session was decent. I’ve been having knee twinges recently so was slightly concerned but weirdly (even though its a trend now) the squats felt smoother than usual. I guess thinking about a certain part of the body makes it work better 
Nothing else to comment on the actual session.
Had a job interview/ recruitment day today at a highly regarded private PT gym and part of the process was to train someone else and be trained by someone else. I am not a fan of Bulgarian Split Squats until failure!!
More on the interview. Everyone else there looked JACKED and I mean JAAAACKED, which made me feel so self conscious/ as if I didn’t belong.
Highlights that I need to stick with this bulk because if I feel I didn’t belong than most likely the feedback on if I got through to next stage will be negative.