Not Mark, but I take a shake with protein and dextrose with me. Along with my trusted bottle of water. Sip a bit from start to finish.
Maybe have a shake before and after workout.
2 Likes
Pretty much what @mortdk said. There should be something you can get that’s vaguely akin to Plazma or Surge where you are, which would probably would be preferable to straight up protein and dextrose, although that would work too.
1 Like
Thanks for your answers. I’ll look it up. I’m also going to keep taking creatine.
C17W1D1, BBB
OHP
5x40, 45, 50
10x45, 40, 40, 35,30
2x15x26kg DB rows
30 pull ups
5x10x18kg Feet up DB bench
40 reps hammer curls
20 reps DB rear raises
Shoulders are crying. Tough to be back into high volume !
4 Likes
C17W1D2
Squat
I was excited for this session but my legs felt tired in the warm up already. In the OG 531 you go for PR sets AND BBB but in forever Jim advises to go with 5s pro and I think I’ll do that.
5x85
5x100
5x110
10x100, 100, 90, 90, 80
Legs shot. I wanted to do Romanian DL but my legs were shaking too much ahaha
20 reps RDL with 40kg
Curls 50 reps
Lateral and rear raises 40 reps
Hanging knee raises 30 reps
I’ll definitely go lighter next week on the BBB sets but i’m glad I tried it, pyramiding is less boring. I’ll hit some front squats after DL on Saturday.
Mark, in terms of assistance work would you recommend keeping it to a minimum, following the original BBB/triumvirate ?
or would you do more volume than that ? I guess I’ll see how I recover from these first sessions this week and adjust as I go.
edit: 3 days after… legs are still sore and I’m supposed to deadlift today!! DOMS for the bench were fine though.
1 Like
If you’re doing BBB, just do one assistance exercise per day. Lats/upper back on press and bench days, abs on squat day and lower back on DL day.
Also, just as a note I did PR sets when I did BBB and really liked it.
1 Like
Thanks a lot for your quick reply!
Yeah I saw on your log, a mine of information ahah I will see how I feel after this week. It is true that it feel tempting but given the pyramids on the back down sets that could be overkill.
Did you always stick to a percentage when you did your BBB sets ? I might do sets accross with a lower percentage but with the PR set
First cycle I went 40, 50 then 60 per cent. Second cycle 60 per cent every week.
1 Like
Thanks. I’ll definitely start lighter next week. I like the PR set today, any at its just more reps and volume so it can’t hurt !
C17W1D3
Bench
Sore throat and feverish towards the end of the day. Still training!
I did 100 pull aparts total between warm up sets.
5x52,5/60
15x67,5, PR on my estimated 1 RM but I think I’ve had better rep PRs before, still pretty happy though as this was the aim for the day.
10x50, 50, 45, 45, 40
Weird bar today. Pinkies on rings felt like my normal grip. I did the BBB sets working out my way on the bar towards a wider grip.
Chest and triceps fried
5x10x30 kg DB rows
40 lateral/rear raises
25 curls
I walked out of the gym without feeling completely drained like yesterday which is a win !
I’ll follow Mark’s advice to stick to one assistance exercise per session. I add fluff sets of raises and curls to get the blood flowing in there but nothing strenuous.
3 Likes
C17W1D4
4x4 box jumps onto 35" box, 100 pull aparts
DL
5x90,105
11x120, my PR is 10 with this weight but I felt my legs getting pretty tired and upper back rounding if I continued so I stopped there. I definitely could have done more but I wouldn’t have been happy with the form.
5x10x70 decided to be smart and go light. The first ones were easy and then my upper back was fatiguing around the 8th rep. Lower back pumped. I can go up next week.
5x15 hanging knee raises
3x10 ab wheel
5x10 curls
3x15 rear and lateral raises
Weight 85,1kg
1 Like
Remember a round upper back isn’t even remotely a problem.
1 Like
I was concerned with the DOMS I would get the dat after ahah
I got some today but nothing dramatic so I know I can push next time. Thanks as always for the input. I liked the first week, the workouts are quite short !
1 Like
C17W2D1
OHP
100 face pulls
5x35
5x40 the next one should have been 5x42,5 but there was no smaller plates available at that time.
14x45, I wanted 15 and probably could have grinded the last one but decided against it. Pretty happy still as I usually swim on Sundays.
10x40,35,30,30,30
The PR set definitely makes the BBB sets harder but it’s actually a good thing. You need to lower the weights hence getting more out of less.
50 total pull ups
5x20 triceps extensions SS with push ups: 10-5-5-5-5
Rear/lateral raises 40 total reps
Also today was the first day I could tense my quads without screaming ahah
1 Like
No training the last two days as the gyms nearby me were all closed when i was out of work. I’m crushing that squat workout tomorrow!
2 Likes
C17W2D2
Squat
100 pull aparts
5x90
5x105
13x117,5, my previous PR was 12x115. Pretty happy with this.
5x10x80 (60%), felt good but tough after the PR. Legs shot but not as bad as last week where I used more weight.
5x15 hanging knew raises
Done !
4 Likes
Impressive! My last free squat was 240 (109kg) x13 on Krypteia and I was pretty damn happy about this, but you seem way ahead. I’m jealous! Makes me really want to squat again, but I know I have to give it a rest 
1 Like
Not that far ahead! Don’t forget I was fresh before the PR and you were on Krypteia ahah
Give it a rest and train what you can hard ! Do it the smart way. Start too light as Jim says is always a good advice.
How’s the knee ?
1 Like
C17W2D3
Bench
100 pull a parts and 4x4 box jumps in 35" box
5x57,5
5x65
13x72,5 I beat my previous PR by 1 rep! I did 12 in cycle 13 when I was doing PR and widow maker.
5x10x50 wide grip bench
My bench hasn’t not improved that much in the last 6 months. I’m not too bothered about it as my lower body lifts are going well. I definitely need to put on more muscles so BBB should take care of that. Also a PR is a PR so even if it takes me 4 cycles to get one I’ll take it !
I’m also glad with the TM choices as I’m right where I wanted to be in terms of reps on the top set.
5x10x30kg DB rows
5x10x17,5 straight bar curls
3x20 triceps push downs
40 rear/lateral raises
So far I like this approach of upper/lower. You get in the gym with a purpose, get it done and leave.
I am looking at something like the strength challenge from beyond after my 3 or 4 cycles of high volume work, it looks cool and would teach me a bit about Beyond 531, where you use the TM as your working weight.
Weight 85,6kg
2 Likes
A pr is a PR 
and for bench they are hard to find.
1 Like
C17W2D4
Dl
5x100
3x112.5
10x125, capped. My best 10 rep PR was 130 but I didn’t feel like pushing too much today.
5x10x70 holy crap lower back pumped up. I used different grip up until pinkies on ring. The PR set makes it much harder.
5x15 hanging knee raises, I thought I would walk out of the gym with a horrible pump in my lower back but these completely took it away which was great.
3 Likes
C17W3D1
Squat
Because the guns were closed last week my lifting schedule changed which means I would bench on Saturday before swimming on Sunday which is not ideal.
So instead of starting week 2 with my OHP workout I will move it to day 4
5x100
3x110
10x125 it was my aim for the day, very pleased. Misgrooved rep 7 but nothing dramatic. No belt.
5x10x80 wasn’t as hard as the two other weeks.
75 hanging knee raises
I thought squatting after DL on Monday would suck but it was totally fine, almost no DOMS in my lower back which I think is from the knee raises.
1 Like