4/22/23 C8W3D2 BPS
Deadlift: 210x5, 240x5, 265x5, 210x5x5
SOHP: 95x5, 105x5, 120x6, 105x10
Circuit: KB swings 24kg x20, TRX inverted row x12, Dips x11-12, Ab Wheel x10. 5 times through.
I skipped Friday but went in and did the workout yesterday afternoon. Felt good to have an extra day rest before this workout.
I think I might change up my template. I’m going to try it and see how it goes. It will be lower volume, instead of FSL 5x5 I will rest 3min and then do a SSL AMRAP after the first AMRAP. Then I will change exercise for the supplemental to an assistance lift that is complimentary to the first lift and do 4 straights sets that are near an AMRAP. Then I will work the antagonist muscles. So for example bench, dips, DB rows, curls… If I set my training max correct I should be able to hit 10 reps on the top set week 1, 8 reps week 2, and 6 reps week 3.
3 Likes
4/24/23 C8W4D1
Squat: 170x3, 195x1, 215x5
Bench: 150x3, 165x1, 185x5
Bulgarian split squat: 50lbs 3x10
Hanging leg raises: 3x20 on back supported leg raise stand
Chin ups: 2x12
I knew I was going to do the 7th week protocol but couldn’t decide if I should do the deload or the training max test, use the new template I’m thinking about or the old, so I did the TM test and mashed up the template a little. I hit 5 reps on my training max test sets so that means I’m using a proper weight for the program. I almost said fuck it and didn’t go to the gym but I that would have screwed up the rest of my schedule this week.
4 Likes
4/26/23 C8W4D2
SOHP: 100x5, 115x3, 125x5
DB side lateral raises:
15’s x21
20’s x12
DB Rows:
75 x11
75 x15
Ab wheel:
x12
x13
x15
Rear delt fly machine:
60x20
70x20
I didn’t like training this way, probably because I’m not used to it. I’m so used to doing deadlifts first I felt like I wasn’t warmed up for all of military press. I always do a circuit of bodyweight exercises and then box jumps to warm up, today I did 10 box jumps onto a 36" box instead of 30".
3 Likes
4/28/23 C8W4D3
Deadlift:
225x5
250x3
280x5
Romanian Deadlift:
135x10
155x10
185x10
Seated Hamstring Curl:
75x10
90x10
90x12
Hanging leg raises:
X10
X15
X15
Started off toes to bar then my shoulder started to hurt so I switched to a more regular ROM.
Pretty quick workout. I’ve decided I’ll continue doing Beginner Prep School for 6 more weeks until
my vacation, and then I’ll reevaluate. That’ll be 6 months of BPS done. Why change it if Im still making progress.
What I was thinking of switching to later is this:
Monday: Squat 531, DB split squat, Hamstring curl, hanging leg raises
Tuesday: Bench 531, DB bench, DB rows, curls
Thursday: Deadlift 531, RDL, Military Press 531, circuit: DB squat, Dips, Chin ups, Ab wheel
I would do the top 531 set on the main lift as an AMRAP (PR set) each day, then do another AMRAP or 2 at the second or first set weight, except for deadlift which I’d probably keep to one AMRAP. I want to keep lifting to 3 days a week but I don’t know if I can keep doing 3 full body days with the assistance circuits, shit is getting hard to recover from as far as my knees. It’s hard to decide because it’s less work per week but then I have to wonder maybe I don’t need to do as much work per week to keep making progress.
2 Likes
4/30
40min incline treadmill walking HR 130-140
Need to keep up with the cardio. First time I ever did incline treadmill walking, was surprised it got my HR up pretty fast. Had the incline set on 12.
2 Likes
5/1/2023 C9W1D1 BPS
Squat: 155x5, 175x5, 200x5, 155x5x5
Bench: 135x5, 150x5, 170x5, 135x5x5
Circuit: DB squat 100x10, Push ups (+ROM) x15, Chin ups x8, Hanging leg raises x12. 3 times through.
4 Likes
5/2/23
Incline treadmill walk 40min avg HR 135bpm
2 Likes
5/3/23 C9W1D2 BPS
Deadlift: 200x5, 230x5, 255x5, 200x5x5
SOHP: 90x5, 105x5, 115x8, 90x5x5
Circuit: KB swings 24kg x20, TRX inverted row x12, Dips x11, Ab wheel x10. 5 times through.
I did the circuit starting each exercise EMOM. I wanted to see if I could do each set with better form, control and effort, and see how it would feel. Still kind of sucked but I was able to maintain form on the rows a little better. Normally I’ll do an exercise and move right on to the next one, then rest 1-2 minutes before restarting the circuit, it sucks more conditioning-wise but it takes less time, sometimes I cant hit the same amount of reps on every set of rows or I’ll have to make later sets easier by positioning my body more-upright.
2 Likes
5/5/23 C9W2D1 BPS
Squat: 145x5, 165x5, 185x5, 145x5x5
Bench: 125x5, 145x5, 160x5, 125x5x5
Circuit: DB squat 100x10, Chin ups x8, Push ups (+ROM) x15, Hanging leg raise x12. 4 times through.
Sled: 90lbs, Drag Backwards with strap around waist ~15 yards, then push forward back to starting location. 5 times nonstop.
The goblet squats really tax my abs a surprising amount
2 Likes
5/8/23 C9W2D2 BPS
Deadlift: 185x5, 215x5, 240x5, 185x5x5
SOHP: 85x5, 100x5, 110x10, 85x5x5
Circuit: Pistol squat: X6 each leg 1st round
KB swing 24kg x20 subsequent rounds, TRX inverted row x12, dips x11-12, ab wheel x10. 3 times through.
Haven’t done a pistol squat in like 6 years, my right knee was like “yo fuck that” and I could barely balance on my left but I felt strong enough to do more of them, but with the pain and the balance I decided to move on. Maybe I’ll work on them a little more in a later phase.
2 Likes
5/9/23
Treadmill incline walk 40min 3mph 12 incline.
Forgot my headphones and HR monitor and all that.
2 Likes
5/10/23 C9W3D1 BPS
Squat: 165x5, 185x5, 210x5, 165x5x5
Bench: 145x5, 160x5, 180x5, 145x5x5
Circuit: DB squat: 95x10, Chin ups 8-10, Push ups +ROM 15-20, Hanging leg raises 10-12. 2 times through.
Ran out of time. Everything was achey and moving like molasses today. Need to sleep.
2 Likes
5/12/23 C9W3D2 BPS
Deadlift: 215x5, 240x5, 270x5, 215x5x5
SOHP: 90x5, 110x5, 125x6, 90x5x5
Circuit: KB swing 24kg x20, TRX inverted row x12, Dips x11, Ab wheel x10. 3 times through
I’m still so sore from squats the other day. Legs, glutes, erectors…
3 Likes
5/15/23 C10W1D1 find out template
Squat:
145x5
170x5
190x10
170x10
145x10
DB row:
60x15
65x10
65x10
65x10
DB incline bench:
60x10
60x10
60x10
DB curls:
25x12
25x10
25x10
Lying tricep extensions fixed ez bar:
50x12
50x12
50x12
Hanging leg raises:
superset between curls/LTE x10x4
I decided to try out something different. I’m using the normal 531 weekly percentages with AMRAPs and stretching each % range over one week instead of the beginner prep school “week” that is really only at one % for 2 workouts. I did my squat AMRAP on my top set then matched the reps with the second and first weights. My legs were shaking after the third set.
DB incline bench, I just guesstimated, took a little off my FSL flat bench weight. For these types of assistance lifts (DB bench and DB row) I’m going to try adding a set each week of the wave then bumping up the weight 5lbs and starting back at 3 sets for the next wave. I figured this out after DB row, Ill do 4 sets of DB row next week, and 5 the week after that, then add 5lbs and go back down to 3 sets.
I’m going to run the last 3 exercises in a circuit next time, I meant to do that today but forgot. I could probably just use a DB for the LTE next time, and do more of a PJR pullover, that’s how I was performing the LTE anyway.
This is just a reorganization of the full body: squat, push, pull template from 531 forever, subbing out some of the supplemental lifts for DB variants.
3 Likes
5/17/23 C10W1D1
Squat: (FSL 5x5) 145x5x5 with pause at the bottom
Bench:
125x5
145x5
165x10
145x10
125x10
EMOM Circuit, 3 times through:
Chin ups x10
Push ups with feet elevated to thigh height, hips a little bent, and hands on handles: x12
BB curls: 50x10
Ab wheel: x12
Last set of chin ups I only got 6, then I paused and did 1, paused and did 2, paused and did 1. That was probably counter productive but I definitely have a case of fuckarounditis right now.
2 Likes
5/19/23 C10W1D3
Deadlift: 190x5, 220x5, 245x5, 190x5x5
SOHP: 90x5, 100x5, 115x5, 90x15, 90x10
DB squat: 100x10x2, 100x15
TRX inverted rowx10x3
Ok, so yeah I’m pretty burned out already. The way I ran the template this week is not going to work, Im going to adjust things for next week and refocus on the 531 principles. I listened to a Jim Wendler interview JIM WENDLER (Creator of 531): Beginner to Advanced Training - YouTube yesterday where he really hammers home the point of the main lifts in his programming, doing a bunch of AMRAPs with the barbell is definitely not it.
2 Likes
5/20/23
60min “Knockout” class at my wife’s gym. Pretty excruciating mix of shoulder burnouts with light weights, sets of 30 calisthenics with no rest between exercises, and some boxing heavy bag and mit work. I’ll label it hard conditioning.
2 Likes
5/22/23 C10W2D1
Squat:
160x5
180x5
205x8
160x5x2
DB Incline Bench:
60x10x3
60x8
Chin ups: wide “rock” grips
BWx10x3
BWx8
Superset:
A. Lying Tricep extensions:
50x12x2
50x15
B. DB bicep curls:
25x10x2
25x12
Hanging leg raises, done between chin up sets and some curls/LTE:
BWx10x4
BWx15
I could not resist going for a rep PR with 205, but scaled back the subsequent sets. Maybe after vacation I’ll drop my training max back and go for faster/better reps on squat.
2 Likes
5/23
Incline treadmill walking 41min avg HR 134bpm
2 Likes
5/24 C10W2D2
Squat:
160x5x5 pause at bottom
Bench:
135x5
155x5
175x8
135x5x5
DB rows:
65x10x4
Face pulls: supersetted with FSL bench plus 1 set after DB rows
50x10x5
EMOM:
Push ups with feet elevated to thigh height, hips a little bent, and hands on handles: x12
Ab wheel: x10
4 sets
2 Likes