Workout #140, Week #41, Cycle X (BBS Week 5)
Standing Overhead Press - 100 x 1 x 5 (5), 110 x 1 x 5 (5), 125 x 1 x 5 (5)
A1. Standing Overhead Press (75% 1 RM) - 100 x 10 x 5 (completed in 20 minutes, app. 1 - 2 min. rest between sets)
A2. Barbell bent over rows (reverse grip) - 85 lbs, 90 reps total
Conditioning: 3 mile brisk walk
Workout #141, Week #41, Cycle X (BBS Week 5)
Deadlift - 250 x 1 x 5 (5), 295 x 1 x 5 (5), 325 x 1 x 5* (5)
*I had a grip issue between the third and fourth rep, so there was a 15-20 sec pause between the 3rd rep and the last 2 reps, pretty minor, but logged it.
A1. Deadlift (75% 1 RM) - 275 x 10 x 5 (completed in 15 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 #142, Week #42, Cycle X (BBS Week 6)
Box Squat - 195 x 1 x 5 (5), 220 x 1 x 5 (5), 250 x 1 x 5 (5)
**Switched to box squats for the time being to alleviate some pain in my knees, and so far I am doing better on both knee pain (DOMS) and I seem to be able to maintain better form with box squats too.
A1. Box Squat (75% 1 RM) - 195 x 10 x 5 (completed in just under 15 min, 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
Workout #143, Week #42, Cycle X (BBS Week 6)
Bench Press - 155 x 1 x 5 (5), 175 x 1 x 5 (5), 205 x 1 x 2 (5)
Bench Press (75% 1 RM) - 155 x 10 x 5 (completed in 20 min., app. 1 - 2 min. rest between sets)
Conditioning: 3 mile brisk walk
Workout #144, Week #42, Cycle X (BBS Week 6)
Standing Overhead Press - 100 x 1 x 5 (5), 115 x 1 x 5 (5), 130 x 1 x 3 (5)
A1. Standing Overhead Press (75% 1 RM) - 100 x 10 x 5 (completed in 20 minutes, app. 1 - 2 min. rest between sets)
A2. Barbell bent over rows (reverse grip) - 85 lbs, 95 reps total
Conditioning: 3 mile brisk walk
Workout #145, Week #42, Cycle X (BBS Week 6)
Deadlift - 275 x 1 x 5 (5), 315 x 1 x 5 (5), 345 x 1 x 5 (5), 405 x 1 x 1**
**New PR, I just was dying to go for it and I accomplished a solid, clean rep
A1. Deadlift (75% 1 RM) - 275 x 10 x 5 (completed in app. 17 minutes, w/app. 1 - 2 min. rest between sets)
A2. Kneeling banded ab crunch - 100 reps, w/resistance bands, body weight
Conditioning: 2.6 mile brisk walk early AM, maintained avg 15 min/mile
I did a conditioning workout this morning, as I need to shed some body fat.
I used the C25K (i.e., ‘couch to 5k’) free app and logged a quick 2.6 mile HIIT session, broke the 11 min/mile barrier for the entire distance, would like to work down initially to a sub 10 min/mile pace, and then perhaps flirt with 8 min/mi this summer if I get lean enough. It’s a time/distance improvement over what I was logging when the weather started get warm again last month.
Workout #146, Week #43, Cycle X (BBS Week 7)
**De-load Week (no 10 x 5 volume work)
Box Squat - 105 x 1 x 5 (5), 135 x 1 x 5 (5), 160 x 1 x 25 (5+)
Hanging Leg Raise (body weight) - 3 x 10
Conditioning: 3 mile brisk walk
Workout #147, Week #43, Cycle X (BBS Week 7)
**De-load Week (no 10 x 5 volume work)
Bench Press - 85 x 1 x 5 (5), 105 x 1 x 5 (5), 125 x 1 x 25 (5+)
Face Pulls w/resistance bands - 100 reps
Conditioning: 2.6 mile interval training
Workout #148, Week #43, Cycle X (BBS Week 7)
**De-load Week (no 10 x 5 volume work)
Standing Overhead Press: 55 x 1 x 5 (5), 70 x 1 x 5 (5), 80 x 1 x 15 (5+)
Deadlift: 145 x 1 x 5 (5), 185 x 1 x 5 (5), 225 x 1 x 20 (5+)
Superset:
A1. Barbell bent over rows (reverse grip) - 85 x 3 x 20
B1. Kneeling banded ab crunch w/resistance bands - 3 x 20, then 1 x 40 = 100 reps total
Workout #149, Week #44, Cycle XI (BBS Week 8)
Box Squat - 175 x 1 x 5 (5), 200 x 1 x 5 (5), 230 x 1 x 5 (5)
Box Squat (80% 1 RM) - 215 x 10 x 5 (completed in 15 min, 30 sec)
Swiss Ball Pull-in: 4 x 20
Conditioning: 3 mile brisk walk
Workout #150, Week #44, Cycle XI (BBS Week 8)
Bench Press - 145 x 1 x 5 (5), 160 x 1 x 5 (5), 185 x 1 x 5 (5)
Bench Press (80% 1 RM) - 175 x 10 x 5 (completed in just under 30 minutes)
*This seriously kicked my ass, and I had to have spotter assistance with the last few reps on sets 6-10, even with adequate rest.
Face Pulls w/resistance bands: 5 x 20
Conditioning: 2.6 mile HIIT
Workout #151, Week #44, Cycle XI (BBS Week 8)
Overhead Press - 95 x 1 x 5 (5), 110 x 1 x 5 (5), 120 x 1 x 5 (5)
Overhead Press (80% 1 RM) - 110 x 2 x 5, 1 x 3; I reached a failure point here (goal was 10 x 5 @ 80% 1 RM) and wasn’t able to do another set at that weight, so I dropped back to 100 lbs (70% 1 RM) and did 5 x 5, then 1 x 3.
Chin-ups: 30 reps
Conditioning: 3.1 mile brisk walk
Workout #152, Week #45, Cycle XI (BBS Week 8)
Deadlift - 240 x 1 x 5 (5), 275 x 1 x 5 (5), 325 x 1 x 5 (5)
Deadlift (80% 1 RM) - 295 x 5 x 5*
Kneeling banded ab crunches - 100 reps
*5 x 5 @ 80% was all I could muster without sacrificing form on the assistance work. My lower back was a bit sore from yesterday after I had some form issues on the last few sets of my standing OHP. At this point, I’ve decided that after trying the 10 x 5 @ 80% 1 RM cycle of BBS, I’m better serving moving to a different template.
I have been reducing calories to cut, and this program isn’t best for that, coupled with the fact that I am really struggling with the last 5 of the required ten sets @ 80% 1 RM. I don’t want to sacrifice form or cause an injury, so I’m going to peruse some of the other templates and switch to another 5/3/1 variation next week. The main 5/3/1 lifts will be left alone, although I’ll transition away from 5s PRO to the standard 5/3/1 protocol, perhaps with a FSL or joker set variation on those, along with some fresh assistance exercises.
Workout #153, Week #45, Cycle XI
Bench Press - 155 x 1 x 3 (3), 175 x 1 x 3 (3), 195 x 1 x 4 (3+), 155 x 1 x 10 (FSL + AMRAP)
Assistance Work Supersets (5 sets x 5-10 reps for each exercise, 2 min rest between super set circuits)
A1. Incline Bench Press - 115 x 1 x 10, 4 x 8
A2. EZ Bar Curls - 85 x 5 x 10
A3. Chin ups - BW x 1 x 5, 4 x 4
Workout #154, Week #45, Cycle XI
Box Squat - 190 x 1 x 3 (3), 215 x 1 x 3 (3), 245 x 1 x 10 (3+), 190 x 1 x 20 (FSL + AMRAP)
Assistance Work Supersets (5 sets x 5-10 reps for each exercise, 2 min rest between super set circuits)
A1. Front Squat - 185 x 5 x 5
A2. Hanging Leg Raise - 4 x 10, 1 x 8
A3. Standing Calf Raises - 315 x 5 x 10
Conditioning: 2.61 mile brisk walk
Workout #155, Week #45, Cycle XI
Standing Overhead Press - 100 x 1 x 3 (3), 115 x 1 x 3 (3), 130 x 1 x 2* (3+), 100 x 1 x 10 (FSL + AMRAP)
Assistance Work Supersets (5 sets x 5-10 reps for each exercise, 2 min rest between circuits)
A1. Bodyweight Dips - 5 x 10
A2. Standing French Press - 5 x 10
A3. Chin ups (BW) - 5 x 5
Workout #156, Week #46, Cycle XI
Deadlift - 255 x 1 x 3 (3), 295 x 1 x 3 (3), 330 x 1 x 10 (3+)
Assistance Work Supersets (5 sets x 5-10 reps for each exercise, 2 min rest between circuits)
A1. Walking lunges - 30 x 5 x 10 (each leg)
A2. Barbell Standing Calf Raises - 315 x 5 x 10
A3. Kneeling ab crunches with resistance bands- 5 x 12
Workout #157, Week #46, Cycle XI
Bench Press - 160 x 1 x 5 (5), 185 x 1 x 3 (3), 210 x 1 x 2 (1+), 160 x 1 x 12 (FSL + AMRAP)
Assistance Work Supersets (5 sets x 5-10 reps for each exercise, 2 min rest between super set circuits)
A1. Incline Bench Press - 115 x 2 x 10, 3 x 8
A2. EZ Bar Curls - 90 x 5 x 10
A3. Chin ups - BW x 1 x 5, 4 x 4
Workout #158, Week #46, Cycle XI
Box Squat - 205 x 1 x 5 (5), 230 x 1 x 3 (3), 260 x 1 x 6 (1+), 205 x 1 x 10 (FSL + AMRAP)
Assistance Work Supersets (5 sets x 5-10 reps for each exercise, 2 min rest between super set circuits)
A1. Front Squat - 185 x 2 x 8, 3 x 5
A2. Hanging Leg Raises - BW x 5 x 10
A3. Barbell Standing Calf Raises - 315 x 5 x 12