Workout #121, Week #36, Cycle VIII (BBB 3-month challenge, month #3)
De-load Week
Bench Press - 85 x 1 x 5, 105 x 1 x 5, 120 x 1 x 32
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
A2. Seated Row Machine - 160 x 3 x 10
Conditioning: 1.00 mile walk @ 4.5 mi/hr w/40% incline
Having finished the BBB 3-month challenge last week, I have decided to try the Boring But Strong 13-week program as my next phase in the 5/3/1 journey.
Workout #122, Week #37, Cycle IX (BBS Week 1)
Bench Press - 135 x 1 x 5 (5), 155 x 1 x 5 (5), 175 x 1 x 5 (5)
A1. Bench Press (70% 1 RM) - 145 x 10 x 5 (completed in just over 13 minutes, app. 1 - 1.5 min. rest between sets)
A2. Face Pulls (resistance bands) - 5 x 20
Conditioning: 2.00 mile walk @ 4.5 mi/hr w/40% incline
Workout #123, Week #37, Cycle IX (BBS Week 1)
Squat - 165 x 1 x 5 (5), 190 x 1 x 5 (5), 215 x 1 x 5 (5)
A1. Bench Press (70% 1 RM) - 175 x 10 x 5 (completed in just over 15 minutes, app. 1 - 1.5 min. rest between sets)
A2. Hanging Leg Raises - 5 x 10
Conditioning: 2.00 mile walk @ 4.5 mi/hr w/40% incline
Workout #124, Week #37, Cycle IX (BBS Week 1)
Deadlift - 230 x 1 x 5 (5), 265 x 1 x 5 (5) , 300 x 1 x 5 (5)
A1. Deadlift (70% 1 RM) - 245 x 10 x 5 (completed in exactly 13 minutes, app. 1-1:30 min. rest between each set of 5 reps)
A2. Ab Crunch / Seated Cable Machine: 160 x 5 x 10
Conditioning: 2.00 mile walk @ 4.5 mi/hr w/40% incline
Workout #125, Week #37, Cycle IX (BBS Week 1)
Overhead Press - 85 x 1 x 5 (5), 100 x 1 x 5 (5) , 110 x 1 x 5 (5)
A1. Overhead Press (70% 1 RM) - 90 x 10 x 5 (completed in exactly 15 minutes, app. 1-1:30 min. rest between each set of 5 reps)
A2. Lateral pull-down, neutral grip, seated machine: 130 x 5 x 20 (rest-pause on the very last set between 15 and 20 reps)
Conditioning: 2.01 mile walk @ 4.5 mi/hr w/40% incline
Workout #126, Week #38, Cycle IX (BBS Week 2)
Bench Press - 145 x 1 x 5 (5), 165 x 1 x 5 (5), 185 x 1 x 5 (5)
A1. Bench Press (70% 1 RM) - 145 x 10 x 5 (completed in just under 13 minutes, app. 1 - 1.5 min. rest between sets)
A2. Face Pulls (resistance bands) - 5 x 20
Conditioning: 3.06 mile walk @14:27 min/mi
Workout #127, Week #38, Cycle IX (BBS Week 2)
Squat - 175 x 1 x 5 (5), 200 x 1 x 5 (5), 225 x 1 x 5 (5)
A1. Squat (70% 1 RM) - 175 x 10 x 5 (completed in just under 12 minutes, app. 1 - 1.5 min. rest between sets)
A2. Hanging Leg Raises - 50 reps total, 5 sets, rest-pause on last few sets
Conditioning: 3.06 mile walk @ 14:25 min/mi.
Workout #128, Week #38, Cycle IX (BBS Week 2)
Deadlift - 245 x 1 x 5 (5), 280 x 1 x 5 (5) , 315 x 1 x 5 (5)
A1. Deadlift (70% 1 RM) - 245 x 10 x 5 (completed in 12:20, app. 1-1:30 min. rest between each set of 5 reps)
A2. Kneeling Banded Ab Crunches - 100 reps
Conditioning: 3.05 mile walk
Workout #129, Week #38, Cycle IX (BBS Week 2)
Overhead Press - 90 x 1 x 5 (5), 105 x 1 x 5 (5) , 120 x 1 x 5 (5)
A1. Overhead Press (70% 1 RM) - 90 x 10 x 5 (completed in just under 14 minutes, app. 1-1:30 min. rest between each set of 5 reps)
A2. Underhand, bent-over barbell row: 85 x 2 x 20, 3 x 12 = 76 reps total
Conditioning: 3.05 mile walk
Haven’t been logging this week due to vacationing in AZ for spring break. I’m going to try to get in and squeeze in workouts for the OHP and Bench, but I’ll be repeating the full week #3 of BBS next week anyhow.
I’m opting to get outside and play, having logged 26 miles of hiking since last Saturday. I’m quite certain this program has enhanced my conditioning to be able to complete these hikes with decent paces, beating some old distances and records. I’m avoiding squats and deads this week due to the beating my lower body is already taking from all of the hiking.
I completed a fairly strenuous hike up to the top of Flat Iron in the Superstition Mountains yesterday near Apache Junction, AZ, averaging 35 min/mi with some pretty steep vertical climbs; this was a nearly 6 mile hike that saw a top elevation at almost 4600 feet (I ran the last 1.5 miles back to the parking area). I also took the Camelback Mt. extreme challenge in Phoenix, AZ, hiking from Echo Canyon to the top, back down Cholla Canyon to the rest area, stopped for a bathroom break and then went back up Cholla Canyon to the top and back down the the bottom of Echo Canyon (round trip hike, whole mtn up and back twice) - total hike 5.91 miles and averaged just over 30 min/mi for the entire hike. Otherwise I’ve been visiting some other favorite spots in the valley and, for the rest of that 26 miles, have been trying to beat previous time records for the total hike to push my conditioning levels to the max.
Workout #130, Week #39, Cycle IX (BBS Week 3)
Bench Press - 155 x 1 x 5 (5), 175 x 1 x 5 (5), 195 x 1 x 5 (5)
A1. Bench Press (70% 1 RM) - 145 x 10 x 5 (completed in just over 16 minutes, app. 1 - 1.5 min. rest between sets)
A2. Face Pulls (resistance bands) - 5 x 20
Conditioning: 3.07 mile walk
Workout #131, Week #39, Cycle IX (BBS Week 3)
Back Squat - 165 x 1 x 5 (5), 215 x 1 x 5 (5), 240 x 1 x 5 (5)
A1. Back Squat (70% 1 RM) - 175 x 10 x 5 (completed in 16:20 minutes, app. 1 - 1.5 min. rest between sets)
A2. Hanging Leg Raises - 2 x 10, 1 x 8, 1 x 6, 1 x 9 = 43 reps total
Conditioning: 2.00 mile walk, 15 min/mi, incline 40%
Workout #132, Week #39, Cycle IX (BBS Week 3)
Overhead Press - 100 x 1 x 5 (5), 110 x 1 x 5 (5) , 125 x 1 x 5 (5)
A1. Overhead Press (70% 1 RM) - 90 x 10 x 5 (completed in just over 15 minutes, app. 1-1:30 min. rest between each set of 5 reps)
A2. Barbell row (underhand grip): 85 lbs, 80 reps total
Conditioning: 2.5 mile brisk walk
Workout #133, Week #39, Cycle IX (BBS Week 3)
Deadlift - 265 x 1 x 5 (5), 300 x 1 x 5 (5) , 335 x 1 x 5 (5)
A1. Deadlift (70% 1 RM) - 245 x 10 x 5 (completed in 13:15 min/sec, app. 1-1:30 min. rest between each set of 5 reps)
A2. Kneeling banded ab crunch (resistance bands): 100 reps
Workout #134, Week #40, Cycle X (BBS Week 4)
Bench Press - 135 x 1 x 5 (5), 155 x 1 x 5 (5), 180 x 1 x 5 (5)
A1. Bench Press (75% 1 RM) - 155 x 10 x 5 (completed in 19 minutes, app. 1 - 2 min. rest between sets)
A2. Face Pulls (resistance bands) - 5 x 20
Workout #135, Week #40, Cycle X (BBS Week 4)
Squat - 170 x 1 x 5 (5), 195 x 1 x 5 (5), 225 x 1 x 5 (5)
A1. Squat (75% 1 RM) - 195 x 10 x 5 (completed in just under 16 minutes, app. 1 - 2 min. rest between sets)
A2. Hanging Leg Raise (body weight) - 40 reps
Conditioning: 3 mile brisk walk
Workout #136, Week #40, Cycle X (BBS Week 4)
Standing Overhead Press - 90 x 1 x 5 (5), 105 x 1 x 5 (5), 115 x 1 x 5 (5)
A1. Standing Overhead Press (75% 1 RM) - 100 x 10 x 5 (completed in just under 20 minutes, app. 1 - 2 min. rest between sets)
A2. Barbell bent over rows (reverse grip) - 85 lbs, 85 reps total
Conditioning: 3 mile brisk walk
Workout #137, Week #40, Cycle X (BBS Week 4)
Deadlift - 235 x 1 x 5 (5), 275 x 1 x 5 (5), 315 x 1 x 5 (5)
A1. Deadlift (75% 1 RM) - 275 x 10 x 5 (completed in app. 16 minutes, w/app. 1 - 2 min. rest between sets)
A2. Kneeling banded ab crunch - 100 reps, w/resistance bands, body weight
Conditioning: 2 mile brisk walk
Workout #138, Week #41, Cycle X (BBS Week 5)
Bench Press - 150 x 1 x 5 (5), 170 x 1 x 5 (5), 190 x 1 x 5 (5)
A1. Bench Press (75% 1 RM) - 155 x 10 x 5 (completed in just under 19 minutes, app. 1 - 2 min. rest between sets)
A2. Face Pulls (resistance bands) - 5 x 20
Conditioning: 2.5 mile walk/sprint-interval combo
Workout #139, Week #41, Cycle X (BBS Week 5)
Box Squat - 180 x 1 x 5 (5), 210 x 1 x 5 (5), 235 x 1 x 5 (5)
A1. Box Squat (75% 1 RM) - 195 x 10 x 5 (completed in 15:30, app. 1 - 2 min. rest between sets)
A2. Hanging Leg Raise (body weight) - 3 x 10, 2 x 8 = 46 reps total
Conditioning: 2.5 mile brisk walk