Workout #85, Week #27, Cycle VI (BBB 3-month challenge)
Deadlift - 275 x 1 x 5, 315 x 1 x 3, 345 x 1 x 3, pause then another 1 x 1 rep**
New PR here, have consistently nailed an increase each cycle
Superset - A1 and A2, 30-45 sec rest between each exercise, 2 min rest between each full superset pair
A1. Squat (50% 1 RM) - 160 x 5 x 10
A2. Ab crunch machine: 150 x 5 x 10
Conditioning: 2.00 mile walk on treadmill, avg. 14:20 min/mile
Workout #86, Week #27, Cycle VI (BBB 3-month challenge)
Bench Press - 155 x 1 x 5, 180 x 1 x 3, 205 x 1 x 1
Superset - A1 and A2, 30-45 sec rest between each exercise, 2 min rest between each full superset pair
A1. Overhead Press (50% 1 RM) - 70 x 5 x 10
A2. Barbell bent-over rows: 105 x 5 x 10
Face Pulls: resistance bands @ 3 x 10
Workout #87, Week #27, Cycle VI (BBB 3-month challenge)
Squat - 225 x 1 x 5, 250 x 1 x 3, 275 x 1 x 3
Superset - A1 and A2, 30-45 sec rest between each exercise, 2 min rest between each full superset pair
A1. Deadlift (50% 1 RM) - 185 x 5 x 10
A2. Hanging Leg Raise: BW x 2 x 10, 1 x 8, 2 x 6
Conditioning: Brisk walk on treadmill, 3.21 miles @ 13:19 min/mi., 45 minutes on incline level 4
However, I have been doing daily conditioning with small local “mountain” hikes.
Tuesday - 2.42 miles, elevation gain 250 feet, avg. 42:36 min/mi
Wednesday - 2.22 miles, elevation gain 1092 feet, avg. 17 min/mi
Thursday - 4.74 miles, elevation gain 1390 feet, avg. 12:13 min/mi (ran the entire 2.2 miles down Tom’s Thumb trailhead)
Workout #88, Week #28
De-load Week
Standing Overhead Press - 60 x 1 x 5, 70 x 1 x 5, 90 x 1 x 10
A1. Bench Press (50% 1 RM) - 105 x 5 x 10
A2. Pull-downs (seated cable machine / reverse grip, shoulder width): 150 x 1 x 10, 140 x 4 x 10
Conditioning: 7.87 mile hike, avg 15:38 min/mi, 1566 ft elevation gain
Workout #89, Week #28, Cycle VI (BBB 3-month challenge)
De-load workout
Bench Press - 85 x 1 x 5, 105 x 1 x 5, 130 x 1 x 26
Superset - A1 and A2, 30-45 sec rest between each exercise, 2 min rest between each full superset pair
A1. Overhead Press (50% 1 RM) - 70 x 3 x 10
A2. Lying T-bar rows: 45 lb plate x 1 x 10, 45 + 25 lb plates (70) x 2 x 10
Body weight pull-ups: 3 x 4, 2 x 3, 1 x 2 = 20 total
Workout #90, Week #28, Cycle VI (BBB 3-month challenge)
De-load week
Deadlift - 145 x 1 x 5, 185 x 1 x 5, 225 x 1 x 20
Superset - A1 and A2, 30-45 sec rest between each exercise, 2 min rest between each full superset pair
A1. Squat (50% 1 RM) - 160 x 3 x 10
A2. Ab crunch machine: 150 x 5 x 10
Conditioning: 2.13 mile walk on treadmill, avg. 14:20 min/mile, slight incline
Workout #91, Week #28, Cycle VI (BBB 3-month challenge)
De-load week
Back Squat - 115 x 1 x 5, 145 x 1 x 5, 175 x 1 x 20**
**I could have gone for more reps here, but Jim does state not to go to failure on the main lifts during the BBB challenge, and I’m already cheating a bit by doing this many extra reps, but since it’s de-load week and I had a week off, I wanted the extra volume.
Superset - A1 and A2, 30-45 sec rest between each exercise, 2 min rest between each full superset pair
A1. Deadlift (50% 1 RM) - 185 x 3 x 10
A2. Hanging leg raise (bodyweight): 2 x 10, 1 x 8, quick pause, then 2 more reps on the last set
Workout #92, Week #29, Cycle VII (BBB 3-month challenge, month #2)
Standing Overhead Press - 95 x 1 x 5, 110 x 1 x 5, 120 x 1 x 4
Superset - A1 and A2, 30-45 sec rest between each exercise, 2 min rest between each full superset pair
A1. Bench Press (60% 1 RM) - 135 x 5 x 10
A2. Pull-downs (seated cable machine / reverse grip, shoulder width): 160 x 5 x 10
Conditioning: 2.00 mile brisk walk, avg. 14:00 min/mile at slight incline + 4 sets of 30 yard sled pulls with two 45 lb plates on the sled
Workout #93, Week #29, Cycle VI (BBB 3-month challenge)
Deadlift - 240 x 1 x 5, 275 x 1 x 5, 325 x 1 x 5
Superset - A1 and A2, 30-45 sec rest between each exercise, 2 min rest between each full superset pair
A1. Squat (60% 1 RM) - 180 x 5 x 10
A2. Ab crunch machine: 150 x 5 x 10
Workout #94, Week #29, Cycle VI (BBB 3-month challenge)
Bench Press - 140 x 1 x 5, 160 x 1 x 5, 185 x 1 x 7
Superset - A1 and A2, 30-45 sec rest between each exercise, 2 min rest between each full superset pair
A1. Overhead Press (60% 1 RM) - 85 x 3 x 10, 1 x 8: rest-pause, then 2 more reps, 1 x 9: rest-pause, then 1 more rep
A2. Seated row machine: 150 x 3 x 10, 1 x 8, 1 x 6 = 44 reps total
Workout #95, Week #29, Cycle VI (BBB 3-month challenge)
Squat - 195 x 1 x 5, 225 x 1 x 5, 255 x 1 x 5
*This was a tough day. It was a struggle to hit the last rep on the last set, and I was hoping to knock 10 reps out of the ballpark.
Superset - A1 and A2, 30-45 sec rest between each exercise, 2 min rest between each full superset pair
A1. Deadlift (60% 1 RM) - 230 x 5 x 10
A2. Garhammer Raises: Hanging - 1 x 5, Lying - 4 x 10
Workout #96, Week #30, Cycle VII (BBB 3-month challenge, month #2)
Standing Overhead Press - 100 x 1 x 3, 115 x 1 x 3, 130 x 1 x 3
Workout note: It was a major struggle to get the last rep of the heavy set, so I may need to look at readjusting my TM next cycle, again.
Superset - A1 and A2, 30-45 sec rest between each exercise, 2 min rest between each full superset pair
A1. Bench Press (60% 1 RM) - 135 x 5 x 10
A2. Pull-downs (seated cable machine / reverse grip, shoulder width): 160 x 2 x 10, 170 x 2 x 10, 1 x 8
Conditioning: 2.20 mile brisk walk, avg. 14:20 min/mile at slight incline
Workout #97, Week #30, Cycle VII (BBB 3-month challenge, month #2)
Deadlift - 255 x 1 x 3, 295 x 1 x 3, 330 x 1 x 3
Workout note: It’s going to be time to reset on this lift next cycle as well, though the problem with the last set of 3+ reps is a grip issue at the top of lift. Nonetheless, I am overdue for -3 cycle TM reset based on the last two weeks of performance here.
Superset - A1 and A2, 30-45 sec rest between each exercise, 2 min rest between each full superset pair
A1. Back Squat (60% 1 RM) - 180 x 5 x 10
A2. Ab crunch machine: 150 x 3 x 10, 160 x 2 x 5
Conditioning: 2.10 mile brisk walk, avg. 15:00 min/mile at slight incline
Workout #98, Week #30, Cycle VII (BBB 3-month challenge, month #2)
Bench Press - 155 x 1 x 3, 175 x 1 x 3, 195 x 1 x 4
Workout note: Probably could have nailed an extra rep or two with a spotter, but either way it’s getting tough to grind out extra reps on the last set, so due for a TM reset next cycle.
Superset - A1 and A2, 30-45 sec rest between each exercise, 2 min rest between each full superset pair
A1. Overhead Press (60% 1 RM) - 85 x 4 x 10, 1 x 8 - R/P - 2
A2. Standing bent-over barbell row: 105 x 2 x 10, 3 x 8
Conditioning: 2.10 mile brisk walk, avg. 14:40 min/mile at slight incline
Workout #99, Week #30, Cycle VII (BBB 3-month challenge, month #2)
Squat - 210 x 1 x 3, 240 x 1 x 3, 275 x 1 x 4
Superset - A1 and A2, 30-45 sec rest between each exercise, 2 min rest between each full superset pair
A1. Deadlift (60% 1 RM) - 230 x 5 x 10
A2. Hanging Leg Raises (bodyweight) - 2 x 10, 1 x 8, 2 x 6 = 40 reps total
Conditioning: 2.25 mile brisk walk, treadmill set at 4.5 mi/hr at 25% incline
Workout #100, Week #31, Cycle VII (BBB 3-month challenge, month #2)
Standing Overhead Press - 105 x 1 x 5, 120 x 1 x 3, 135 x 1 x 1
Workout note: It was a struggle to get the last rep of the heavy set, not as much as last week, but there was some difficulty on the concentric portion of the lift. I was able to get the 1 rep @ 135 lbs, without sacrificing my form or arching my back too much, but after several consecutive weeks of just hitting the minimum reps on the last, heavy set, I feel I need to walk back 3 cycles and reset my TM in two weeks after I am finished with this cycle. I will walk out the de-load split next week as already prescribed and then readjust my 90% 1 RM and dial it back.
Superset - A1 and A2, 30-45 sec rest between each exercise, 2 min rest between each full superset pair
A1. Bench Press (60% 1 RM) - 135 x 5 x 10
A2. Pull-downs (seated cable machine / neutral grip): 160 x 5 x 10
Conditioning: 2.50 mile brisk walk, avg. 14:20 min/mile - weather broke today, so I used the track outdoors…bring on the vitamin D!
Workout #101, Week #31, Cycle VII (BBB 3-month challenge, month #2)
Deadlift - 290 x 1 x 5, 320 x 1 x 2, rest-pause, 1 more rep, 350 x 1 x 1 (new PR)
Superset - A1 and A2, 30-45 sec rest between each exercise, 2 min rest between each full superset pair
A1. Back Squat (60% 1 RM) - 180 x 5 x 10
A2. Ab crunch machine: 150 x 3 x 10, 160 x 2 x 6
Conditioning: 2.25 mile brisk walk, avg. 15:00 min/mile at 30% incline
Workout #102, Week #31, Cycle VII (BBB 3-month challenge, month #2)
Bench Press - 160 x 1 x 5, 185 x 1 x 5, 210 x 1 x 3
Workout note: I figured I’d go for a 5s Pro configuration on this workout, just for fun + the sake of more volume, but the spotter had to help on the 4th and 5th rep of the heavy set, so I can only count this one as 3 reps unassisted. However, I’ve always struggled with bench, perhaps owed partially to being tall and having longer arms, so this is a new PR for me in the tank. At this juncture, it’s clearly time to walk back 3 cycles and reset my TM before starting Cycle VIII in two weeks.
Superset - A1 and A2, 30-45 sec rest between each exercise, 2 min rest between each full superset pair
A1. Overhead Press (60% 1 RM) - 85 x 4 x 10, 1 x 8 - R/P - 2
A2. Standing bent-over barbell row: 105 x 3 x 10, 2 x 8
Conditioning: 2.75 mile brisk walk, avg. 4.5 mile/hr at 30% incline
Workout #103, Week #31, Cycle VII (BBB 3-month challenge, month #2)
Squat - 225 x 1 x 5, 255 x 1 x 5, 285 x 1 x 1
Superset - A1 and A2, 30-45 sec rest between each exercise, 2 min rest between each full superset pair
A1. Deadlift (60% 1 RM) - 230 x 5 x 10
A2. Hanging Leg Raises (bodyweight) - 2 x 10, 3 x 8 = 44 reps total
Conditioning: 20 yard sled pushes, 10 total, with 90 lbs on the sled
