So I’m wondering, what is a BBB Bench?
[quote]PeteS wrote:
Nice work on the vid. Did I see you are training at a Lifetime? as am I. Nice to see they have universally shitty equipment and horrible pop/RnB to boot. Fortunately the two locations that I train at were ‘bought out’ and the PTs stashed away some of the good stuff, like a DL bar, DL jack, round kilo plates, etc. When corporate did their tour through (and corporate is based 10 minutes away from my weekday club) the trainers snuck some of the good stuff out.
Your bench form is pretty damn good. I would still try and pull my legs back a little further. Actually they can never be too far back. But you have a great arch, and seem to be able to keep it for reps, which is rare. I prefer flat footed because if you ever decide to do a competition flat footed is acceptable in the USAPL, but hey, you are in Texas and there are more feds down there. Anyway, good work. [/quote]
Yeah, that’s a Lifetime. We used to be neighbors with the GM of that store and we signed up when it first opened for a really good deal, but they shipped him back to corporate. I would like to switch to the Plano Metroflex, but can’t justify it with the family. The other amenities and child care at the facility are top notch. All-in-all I can get done what I need to get done, they look the other way as long as I am discrete with the chalk, but I would kill for some round plates, a DL Jack, and a Prowler.
Also, I’ll play around with flat-footed. I have stubby legs so its hard for me to find the right footing, but I am still just learning how to bench properly. Thanks for the tips!
Thanks LS! The Krock rows with the bench do wear me out. I am really feeling it it my back today.
Kimba: “BBB” means “Boring but Big” in the 5-3-1 program. It is assessory work to do after you complete your primary work out for that lift to add volume, usually 5 sets of 10 reps or more. You may also see “BBB” used on T-Nation to refer to a body building program called “Big Beyond Belief,” but that is not what I am referring to in my posts.
Wave 4, week 2, squats/press, TM 330/160, 3-3-3, 70, 80, 90%
Time in: 8:45 a.m.
Time out: 10:05 a.m.
Weight: 213.3
Warm-up: tread/mobility
Squats: 45 x 10, 90 x10, 135 x10, 185 x10, 225 x1, 230 x3, 265 x3, 295 x12
Press: 45 x10, 85 x5, 110 x3, 130 x3, 145 x 8 (Rep PR)
BBB Press: 85 x 10, 10, 10, 10, 10
Zercher from low pins (thee holes showing): 135 x1, 225 x1, 275 x1, 315 x1
325 x1 (PR +10lbs.)
335 x1 (PR +20lbs.)
Notes: Back squats felt heavy and unbalanced for some reason. I needed 15 reps to hit PR, only got 12. Press felt good, I was happy with the PR. I decided not to do BBB front squats today because I want to ski and that is not a realistic option after BBB front squats. I hit 2 new PRs on Zerchers, but I almost dropped 335. It felt frickin’ heavy. Looking forward to next tuesday, we are going to test maxes on all 4 lifts next week, so I will see how much I can pull from the floor on tues. Feel free to start a wagering pool.
Great work, jjack. Great progress/PRs on the zerchers and the pressin’ looked really smooth, controlled and strong.
You’re really moving forward!
that is some solid training
Thanks for stopping by LS and Pete!
Ski log:
We really snuck one in Yesterday. It was drizzling and windy when I left the house, but when we dropped in the boat it was just a mist and very little wind. Water and wind temp about 74. I am glad I skipped the front squats, I skied well for this time of year, ran a few 22s and got a few at 28. It just felt good to be on the water. Probably not many more days left of good skiing. We each got two sets in in less than two hours, and when the boat hit the ramp the sky opened up and its been raining ever since. It was a really good day.
On a side note, I feel worked today but not beat up. I am wondering if the BBB volume using front squats + a heavy Zercher is productive or overkill. Last Tuesday I still had the DOMS bad from squats when I hit the deads. I need to think about this some more.
Oh, and fuck the Seahawks. They are the only reason I pop for the NFL Sunday ticket, which is pricey, and they pull this shit. The season is basically over already.
[quote]jjackkrash wrote:
Wave 4, week 2, squats/press, TM 330/160, 3-3-3, 70, 80, 90%
Time in: 8:45 a.m.
Time out: 10:05 a.m.
Weight: 213.3
Warm-up: tread/mobility
Squats: 45 x 10, 90 x10, 135 x10, 185 x10, 225 x1, 230 x3, 265 x3, 295 x12
Press: 45 x10, 85 x5, 110 x3, 130 x3, 145 x 8 (Rep PR)
BBB Press: 85 x 10, 10, 10, 10, 10
Zercher from low pins (thee holes showing): 135 x1, 225 x1, 275 x1, 315 x1
325 x1 (PR +10lbs.)
335 x1 (PR +20lbs.)
Notes: Back squats felt heavy and unbalanced for some reason. I needed 15 reps to hit PR, only got 12. Press felt good, I was happy with the PR. I decided not to do BBB front squats today because I want to ski and that is not a realistic option after BBB front squats. I hit 2 new PRs on Zerchers, but I almost dropped 335. It felt frickin’ heavy. Looking forward to next tuesday, we are going to test maxes on all 4 lifts next week, so I will see how much I can pull from the floor on tues. Feel free to start a wagering pool.
[/quote]
Press is moving up better now. Nice job.
I responded in my thread to your question about sled’s and btw good training.
Remember assistance exercises are to help the main ones not to give you Doms for days 
I would almost suggest the zerchers as my assistance on Deadlift days since the posterior chain is hit really hard doing the zerchers, done dynamically with a load of 55-60% for 8x2 or 8x3 . hope this helps.
You, Sir, are getting strong. Good lifts all the way around.
JJ nice work- great progress, insane zerchers
[quote]jjackkrash wrote:
Wave 4, week 2, squats/press, TM 330/160, 3-3-3, 70, 80, 90%
Time in: 8:45 a.m.
Time out: 10:05 a.m.
Weight: 213.3
Warm-up: tread/mobility
Squats: 45 x 10, 90 x10, 135 x10, 185 x10, 225 x1, 230 x3, 265 x3, 295 x12
Press: 45 x10, 85 x5, 110 x3, 130 x3, 145 x 8 (Rep PR)
BBB Press: 85 x 10, 10, 10, 10, 10
Zercher from low pins (thee holes showing): 135 x1, 225 x1, 275 x1, 315 x1
325 x1 (PR +10lbs.)
335 x1 (PR +20lbs.)
Notes: Back squats felt heavy and unbalanced for some reason. I needed 15 reps to hit PR, only got 12. Press felt good, I was happy with the PR. I decided not to do BBB front squats today because I want to ski and that is not a realistic option after BBB front squats. I hit 2 new PRs on Zerchers, but I almost dropped 335. It felt frickin’ heavy. Looking forward to next tuesday, we are going to test maxes on all 4 lifts next week, so I will see how much I can pull from the floor on tues. Feel free to start a wagering pool.
[/quote]
Once again, pounding out the presses at the same speed and then that one that last one that just won’t go up. Look really strong.
Your zerchers are just crazy deep.
Nice work all the way around, jj.
Thanks, fellas, for stopping in. I am looking forward to pulling in the morning. I am curious to see how accurate Wendler’s rep-max-estimator formula is.
Fischer, thanks for the sled info. I am probably going to order one. Also, I am going to reevaluate my assistance work after this cycle.
DCA, the presses are feeling better after moving them in front of the other assistance squats. But it does feel good until that last rep and then it feels like someone just dropped a piano on it.
Again, thanks for all the encouragement,
Jack
[quote]jjackkrash wrote:
PeteS wrote:
Nice work on the vid. Did I see you are training at a Lifetime? as am I. Nice to see they have universally shitty equipment and horrible pop/RnB to boot. Fortunately the two locations that I train at were ‘bought out’ and the PTs stashed away some of the good stuff, like a DL bar, DL jack, round kilo plates, etc. When corporate did their tour through (and corporate is based 10 minutes away from my weekday club) the trainers snuck some of the good stuff out.
Your bench form is pretty damn good. I would still try and pull my legs back a little further. Actually they can never be too far back. But you have a great arch, and seem to be able to keep it for reps, which is rare. I prefer flat footed because if you ever decide to do a competition flat footed is acceptable in the USAPL, but hey, you are in Texas and there are more feds down there. Anyway, good work.
Yeah, that’s a Lifetime. We used to be neighbors with the GM of that store and we signed up when it first opened for a really good deal, but they shipped him back to corporate. I would like to switch to the Plano Metroflex, but can’t justify it with the family. The other amenities and child care at the facility are top notch. All-in-all I can get done what I need to get done, they look the other way as long as I am discrete with the chalk, but I would kill for some round plates, a DL Jack, and a Prowler.
Also, I’ll play around with flat-footed. I have stubby legs so its hard for me to find the right footing, but I am still just learning how to bench properly. Thanks for the tips!
[/quote]
Lifetime has me by the nutsack because of their outstanding childcare. Plus, as I have noted, the trainers let me do what I do, try to learn from me etc. I keep my hardcore gym on a punchcard membership because, hey, sometimes I need it. Shit, nothing better than when I send the wife off with the little boy to the zoo on a Saturday afternoon, and I have time for a grunting session at The Press followed by a Nap!
Wave 4, week 3, 5-3-1, max test day: Deads. Previous lifetime PR: 375lbs.
Time in: 6:20 a.m.
Time out: 7:10 a.m.
Weight: 215
Deads: 45 x10, 90 x10, 135 x5, 185 x 3, 225 x1, 275 x5, 310 x3, 345 x1
385 x1 (PR + 10)
405 x1 (PR + 30lbs)
445 x1 (PR + 70 lbs.)
Dips: BW x 20, BW x18, BW x 15
Notes: I had 465 on the bar, but decided I better try 445 first. Good thing, because 445 was about all I had. All in all, I am pretty happy with a 70 lbs PR in 4 months on the program. Hoping to hit 500 by next spring.
Extra points for doing those heavy deads at the ass-crack of dawn.
good work
Great, great work, jjack! Congratulations! 70# is HUGE!
Also, your flooring the weight jarring the camera makes it look even more impressive
fekking angled plates. You’ll be repping that in two months.
[quote]jjackkrash wrote:
Wave 4, week 3, 5-3-1, max test day: Deads. Previous lifetime PR: 375lbs.
Time in: 6:20 a.m.
Time out: 7:10 a.m.
Weight: 215
Deads: 45 x10, 90 x10, 135 x5, 185 x 3, 225 x1, 275 x5, 310 x3, 345 x1
385 x1 (PR + 10)
405 x1 (PR + 30lbs)
445 x1 (PR + 70 lbs.)
Dips: BW x 20, BW x18, BW x 15
Notes: I had 465 on the bar, but decided I better try 445 first. Good thing, because 445 was about all I had. All in all, I am pretty happy with a 70 lbs PR in 4 months on the program. Hoping to hit 500 by next spring.
[/quote]
YO! big congrats on a 70# PR