Workout #104, Week #32, Cycle VII (BBB 3-month challenge, month #2)
Standing Overhead Press - 60 x 1 x 5, 70 x 1 x 5, 85 x 1 x 15
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 3 x 10
A2. Pull-downs (seated cable machine / neutral grip): 170 x 3 x 10
B1. Curls for the girls, narrow grip, EZ bar - 3 x 10 x 85 lbs
Conditioning: 2.25 mile brisk walk, avg. 4.5 mi/hr @ 30% incline on treadmill
Workout #104, Week #32, Cycle VII (BBB 3-month challenge, month #2)
Deadlift - 150 x 1 x 5, 190 x 1 x 5, 230 x 1 x 20
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 3 x 10
A2. Ab crunch machine: 160 x 3 x 10
Conditioning: 1.5 mile HIIT, 15 min total, alternating 30-50 sec sprints @ 10 mph and 60 sec @ 4.5 mph with slight incline
Workout #105, Week #32, Cycle VII (BBB 3-month challenge, month #2)
Bench Press - 95 x 1 x 5 (40% 1 RM), 115 x 1 x 5 (50% 1 RM), 135 x 1 x 25 (60% 1 RM)
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
A2. Standing bent-over barbell row: 115 x 2 x 10, 1 x 8
Conditioning: 2.50 mile brisk walk, avg. 4.4 mile/hr at 30% incline
Workout #106, Week #32, Cycle VII (BBB 3-month challenge, month #2)
Squat - 120 x 1 x 5, 150 1 x 5, 185 x 1 x 25
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 3 x 10
A2. Hanging Leg Raises (bodyweight) - 3 x 10
Workout #107, Week #33, Cycle VIII (BBB 3-month challenge, month #3)
**Training note: This is one of the lifts for which I was forced to walk back 3 cycles on the 90% TM (i.e., the ‘5 forward, 3 backward’ philosophy advocated by Wendler) before proceeding to the final month of BBB. While this is not optimal 2/3 of the way through the 3 month challenge, and I should have adjusted properly as specific in the book before starting month #1, I nonetheless opted to continue the final month with the readjusted TM.
Standing Overhead Press - 85 x 1 x 5, 95 x 1 x 5, 105 x 1 x 9
Superset - A1 and A2, 30-45 sec rest between each exercise, 2 min rest between each full superset pair
A1. Bench Press (70% 1 RM) - 140 x 5 x 10
A2. Pull-downs (seated cable machine / neutral grip): 170 x 5 x 10
Conditioning: 2.15 mile brisk walk, avg. 4.5 mi/hr @ 30% incline on treadmill
Workout #108, Week #33, Cycle VIII (BBB 3-month challenge, month #3)
Deadlift - 225 x 1 x 5, 255 x 1 x 5, 295 x 1 x 15, *375 x 1 x 2 (mostly just for fun to see if I could get 375 after resetting my TM back 3 cycles)
A1. Back Squat (70% 1 RM) - 185 x 5 x 10
A2. Ab crunch cable machine- 160 x 5 x 10
Conditioning: 2.25 mile walk @ 4.5 mi/hr w/30% incline
Workout #109, Week #33, Cycle VIII (BBB 3-month challenge, month #3)
Bench Press - 135 x 1 x 5, 155 x 1 x 5, 175 x 1 x 10
Superset - A1 and A2, 30-45 sec rest between each exercise, 2 min rest between each full superset pair
A1. Standing Overhead Press (70% 1 RM) - 90 x 4 x 10, 1 x 8, R/P, 2
A2. Seated Row Machine - 160 x 2 x 10, 3 x 9
Conditioning: 2.01 mile walk @ 4.5 mi/hr w/30% incline
Workout #110, Week #33, Cycle VIII (BBB 3-month challenge, month #3)
Back Squat - 155 x 1 x 5, 185 x 1 x 5, 205 x 1 x 20 *
*Workout note: This felt a bit light to hang up right at 20 reps, but since I am recovering from a likely bout of food poisoning THUR night - FRI, I felt it might be best to leave some reps in the tank on the last 5+ set. Based on the feel, I believe I could have cranked out 5-8 more reps though.
Superset - A1 and A2, 30-45 sec rest between each exercise, 2 min rest between each full superset pair
A1. Deadlift (70% 1 RM) - 240 x 5 x 10
A2. Hanging Leg Raise - BW x 4 x 10, 1 x 6
Conditioning: 2.00 mile walk @ 4.0 mi/hr w/30% incline
Whats your bodyweight at the moment?
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[quote]theBird wrote:
Whats your bodyweight at the moment?
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I weighed myself yesterday morning and was at 198.2 lbs.
Edit: I fixed the typo on yesterday’s deadlift assistance too. It should have been 240 lbs, not 140.
Workout #111, Week #34, Cycle VIII (BBB 3-month challenge, month #3)
Standing Overhead Press - 90 x 1 x 3, 100 x 1 x 3, 115 x 1 x 6
Superset - A1 and A2, 30-45 sec rest between each exercise, 2 min rest between each full superset pair
A1. Bench Press (70% 1 RM) - 140 x 5 x 10
A2. Pull-downs (seated cable machine / neutral grip): 180 x 3 x 10, 1 x 8, 1 x 7
Conditioning: 2.00 mile brisk walk, avg. 4.5 mi/hr @ 30% incline on treadmill
Workout #112, Week #34, Cycle VIII (BBB 3-month challenge, month #3)
Deadlift - 240 x 1 x 3, 270 x 1 x 3, 305 x 1 x 10
Superset - A1 and A2, 30-45 sec rest between each exercise, 2 min rest between each full superset pair
A1. Back Squat (70% 1 RM) - 185 x 5 x 10
A2. Ab crunch cable machine- 160 x 5 x 10
Conditioning: 2.00 mile walk @ 4.3 mi/hr w/30% incline
Workout #113, Week #34, Cycle VIII (BBB 3-month challenge, month #3)
Bench Press - 140 x 1 x 3, 160 x 1 x 3, 180 x 1 x 8
Superset - A1 and A2, 30-45 sec rest between each exercise, 2 min rest between each full superset pair
A1. Standing Overhead Press (70% 1 RM) - 90 x 4 x 10, 1 x 8, R/P, 2
A2. Seated Row Machine - 160 x 3 x 10, 2 x 9 (had to rest-pause on the last few reps of these two sets)
Conditioning: 2.00 mile walk @ 4.5 mi/hr w/35% incline
Workout #114, Week #34, Cycle VIII (BBB 3-month challenge, month #3)
Back Squat - 170 x 1 x 3, 195 x 1 x 3, 225 x 1 x 10
Superset - A1 and A2, 30-45 sec rest between each exercise, 2 min rest between each full superset pair
A1. Deadlift (70% 1 RM) - 240 x 5 x 10
A2. Hanging Leg Raise - BW x 4 x 10, 1 x 8
Conditioning: 2.10 mile walk @ 4.5 mi/hr w/40% incline
Workout #115, Week #35, Cycle VIII (BBB 3-month challenge, month #3)
Standing Overhead Press - 95 x 1 x 5, 105 x 1 x 3, 120 x 1 x 5
Superset - A1 and A2, 30-45 sec rest between each exercise, 2 min rest between each full superset pair
A1. Bench Press (70% 1 RM) - 140 x 5 x 10
A2. Pull-downs (seated cable machine / neutral grip): 180 x 3 x 10, 2 x 8
Conditioning: 2.00 mile brisk walk, avg. 4.5 mi/hr @ 30% incline on treadmill
Workout #116, Week #35, Cycle VIII (BBB 3-month challenge, month #3)
Deadlift - 255 x 1 x 5, 295 x 1 x 3, 325 x 1 x 6
Superset - A1 and A2, 30-45 sec rest between each exercise, 2 min rest between each full superset pair
A1. Back Squat (70% 1 RM) - 185 x 5 x 10
A2. Ab crunch cable machine- 160 x 5 x 10
Workout #117, Week #35, Cycle VIII (BBB 3-month challenge, month #3)
Bench Press - 150 x 1 x 5, 170 x 1 x 5, 190 x 1 x 6 (went for a 5s progression format today for the hell of it, though was a scheduled 5/3/1+ format).
Superset - A1 and A2, 30-45 sec rest between each exercise, 2 min rest between each full superset pair
A1. Standing Overhead Press (70% 1 RM) - 90 x 3 x 10, 2 x 8, R/P, 2 (strength was down on this, could not get 10 reps on the last 2 sets without a pause)
A2. Bent over barbell row - 115 x 2 x 10, 3 x 8 (strength was down a bit on this one too)
Conditioning: 2.00 mile walk @ 4.5 mi/hr w/40% incline
Workout #118, Week #35, Cycle VIII (BBB 3-month challenge, month #3)
Back Squat - 185 x 1 x 5 (5 rep set), 205 x 1 x 3 (3 rep set), 235 x 1 x 10 (1+ rep set)
Superset - A1 and A2, 30-45 sec rest between each exercise, 2 min rest between each full superset pair
A1. Deadlift (70% 1 RM) - 240 x 5 x 10
A2. Hanging Leg Raise - BW x 5 x 10**
**These are improving nicely - first direct completion of all 5 sets of 10 reps, body weight, with no pauses, grip issues, etc.
Conditioning: 2.00 mile walk @ 4.5 mi/hr w/40% incline
Workout #119, Week #36, Cycle VIII (BBB 3-month challenge, month #3)
De-load Week
Standing Overhead Press - 50 x 1 x 5 (5+ set), 60 x 1 x 5 (5+ set) , 75 x 1 x 18 (5+ set); each set performed at @ 40%, 50% and 60% 1 RM respectively
Superset - A1 and A2, 30-45 sec rest between each exercise, 2 min rest between each full superset pair
A1. Bench Press (70% 1 RM) - 140 x 3 x 10
A2. Pull-downs (seated cable machine / neutral grip): 180 x 3 x 10
Conditioning: 2.00 mile brisk walk, avg. 4.5 mi/hr, no incline
Workout #120, Week #36, Cycle VIII (BBB 3-month challenge, month #3)
De-load Week
Deadlift - 135 x 1 x 5 (5+ set), 170 x 1 x 5 (5+ set) , 205 x 1 x 30 (5+ set); each set performed at @ 40%, 50% and 60% 1 RM respectively
Superset - A1 and A2, 30-45 sec rest between each exercise, 2 min rest between each full superset pair
A1. Back Squat (70% 1 RM) - 185 x 3 x 10
A2. Ab Crunch / Seated Cable Machine: 160 x 3 x 10