I am staying away from BBB for deadlifts. Historically have done well with low reps and volume… And besides, I am worried I will not be able to sufficiently recover for squats if I do BBB for deads also. Although it would may be a good idea to alternate BBB for deads and squats when starting the next wave.
[quote]crankMAN wrote:
TheDudeAbides wrote:
jkenny wrote:
Dead lift day really is a strain on grip, I use the 5x10 deadlift and the thing that really gets me is grip.
Careful there - it should be 5x8 for deadlifts if you’re using the Boring but Big template.
Not sure what you mean dudes but the big but boring template is always 5x10…but ask Jim…and he will answer from 8 to 20 reps doesnt matters…
On the same subject i have the same issue with deadlift grip…very hard to keep bar well after the 5/3/1 sets…
[/quote]
Crap. You’re right. The book has 5x10 BUT that spreadsheet floating around has 5x8.
[quote]TheDudeAbides wrote:
crankMAN wrote:
TheDudeAbides wrote:
jkenny wrote:
Crap. You’re right. The book has 5x10 BUT that spreadsheet floating around has 5x8.
[/quote]
Really, I always thought it was 5x8,I must have gotten a hold of the wrong template. Honestly though I don’t think it matters a whole lot. I treat them more as speed reps than anything because they are so light.
I try to build as much power as I can out of the bottom. 5x8 has worked well for me, so I’ll probably stick with that. I agree with you Jerkwad and like lower reps for my dead, but 6-8 has worked really well for me to keep up my form.
1/16/09
Week 3 Wave 1
Squat
245x5
275x3
315x4
Squat
165x4x10
Leg Curls
3x10
Superset w/
Leg Ext
3/10
Hammer curls (very light)
5x10
Preacher DB curls
2x10
Felt very weak and tired tonight. Very disappointed with my 3rd Squat set. Majorly shit the bed. How the f- can I only squat 315 for 4 and bench 315 for 8? Sucky. I couldn’t even finish the 5th set of the 5x10, was very fatigued. I was just off I guess…
my bi’s felt sore and had to quit before I got hurt.
Have to work tomorrow, so moving next workout to Sunday.
Wave 1 Week 3
1/18/09
Bench
255x5
295x3
330x6* PR(+1)
DB Bench
70x10
80x10
90x10
100x9
80x10
Rolling DB Tri Ext
35x10
40x10
45x8
35x10
35x10
Pullups
5, 5, 5, 5, 5
Abs
4x10
Went in feeling weak, however came out okay. I must be getting sick, or need to pay closer attention to my diet. My tri’s were more fatigued than normal going into tri ext, so lowered the weight. Got all of my pull-ups in, now will try 6 reps across.
How much do the tri. extensions benifit your bench?
[quote]BlackLabel wrote:
How much do the tri. extensions benifit your bench?[/quote]
I’m curious as well. I have always favored doing dips over any other triceps exercise. Considering your bench numbers, I would go with what is working for you though.
Week 3 - Wave 1
1/20/09
DL
325x5
370x3
415x2
Shrug (HammerStrength Machine)
180x12
230x12
280x12
300x10
180x15
Low Row (Hammer Strength Machine) alternating sets with High Row Machine (Hammer Strength)
2 plates x10 (each)
2.5 plates x8 (each)
2 plates x 10 (each)
6 total sets
45 degree Hypers
3x10
Superset with
DB Curls (very light)
3x10
Felt very tired, hams and glutes were/are still very sore. Pulled with almost all back, and wound up with a cramp in my lower back/glute. Hands got torn up pulling for some reason and had to use machines for the rest of my back workout… tore off a callus. Looking forward to deload week.
[quote]TheDudeAbides wrote:
BlackLabel wrote:
How much do the tri. extensions benifit your bench?
I’m curious as well. I have always favored doing dips over any other triceps exercise. Considering your bench numbers, I would go with what is working for you though. [/quote]
Well, I screwed around with westside template for a while, and previously based my workouts on Mark Bell’s Never Enough Bench DVD, and Elite FTS Beginner Program, both which heavily emphasizes tricep work.
I like to throw in tri ext after two heavy pressing movements (for this wave, bench and DB Press) for the extra work and pump and am unsure how much they really accomplish.
I want to be careful with Dips, as I currently weigh over 250 (with a high fat%), will end up being a heavy exercise for me.
Also, at this weight, I am benching less than 1.5 times body weight… I am not complaining but would like to be up to 405 by the end of the year (which seems reasonable)
1/21/09
week 3 - wave 1
MP
145x5
165x3
185x8* (PR+3)
MP (BBB)
120 - 5x10
Side Lat Raises
25 - 3x10
BB Tri Ext
65x10
85x10
105x10
115x10
125x10 (PR)
Skipped Abs
Felt good after warm-up. Got 185 for 8, however should have stopped @ 7… 5 sets of 10 was touch and borderline to failure at the end… Probably not supposed to be doing that. Skipped abs, lazy…
Wave 1 - Week 4 (Deload)
1/24/09
Squat
205x5
215x5
235x5
Squat (BBB)
135x10
135x10
135x10
135x10
135x10
Bi’s
a bunch of very light movements
Abs
5 sets
I was looking forward to deload for squat. The Boring but Big has been taxing and I feel like I am accumulating some fatigue. I went light on the 5x10 to work on form… I have a slight pull in my left bi - so did a ton of very light weight movements to get some blood flow going.
For the next wave, i am going to add GPP/conditioning and flexibility/mobility training. I am sure this is obvious to most people, but something I have been ignoring for too long. With that said, I want to add something that will increase my conditioning and flexibility without impacting my strength or gains in any way.
Any ideas or input are welcome…
1/25/09
Week 4 (Deload) - Wave 1
Bench
205x5
225x5
245x5
DB Bench
70x10
70x10
70x10
70x10
70x10
Rolling DB Tri Ext.
35x10
35x10
35x10
35x10
35x10
Pull-ups
3,3,3,3,3
Felt okay… workout was very quick, under an hour. Going to try to hit 20-30 min of tred-mill this evening.
1/27/09
Week 4 (Deload) - Wave 1
DL
260x5
280x5
305x5
Hang Cleans
135x5x5
BB Rows
135x10
135x10
225x6* (PR 1)
135x10
Bicep rehab
light x a few
Abs
3x12
DL felt good. Left Bi is still not good. pulling is okay, though. I havn’t done any stretching or cardio yet… go figure.
1/28/09
Week 4 (deload) - Wave 1
MP
115x5
125x5
135x5
MP
95 - 5x10
Lat Raises
10 - 3x20
Tri Ext
45x10
65x10
85x10
105x10
135x6
95x17
Caught a bug and glad it happened during deload. Getting ready to start Wave 2, and hope to feel better by the weekend.
2/1
Wave 2 - Week 1
BP
260x5
280x5
300x10* (PR)
Incline DB Press
55x10
65x10
75x10
60x10
CG BP (Smith Mach)
135x10
185x10
205x10
225x10
Tri Cable Pushdowns
80x12
80x12
Lat Pulldowns
140x10
140x10
140x10
140x8
Bi - rehab
Light weight for a bunch - several movements
I have continued being sick and took off yesterday… moving squat until after bench, so will be tomorrow. Left bi still bothering me… attempted pull-ups but aggravated it, so went to light pulldowns. Probably should have stopped @ 9 on last set of bench… but was determined to get 10.
Have you decided on what to do for GPP?
Nope. Getting up an hour earlier has proven to be more difficult than I anticipated.
Wave 2 - Week 1
2/3/09
DL/SQ mashup
Squats
225x5
255x5
285x7
RDL’s
225x10x4
BB Rows
135x10
185x5
205x5
225x5
I have fallen behind for the week due to being sick, so morphed a Sq/DL workout. Workout didn’t start til 830pm, so just limited to 3 exercises. Squats were okay, RDL’s wore me out, so stopped after 4th set for them and Rows as well. Not great, but better than nothing.
Rows re-aggravated my left bi/forearm… should have stayed light.
Wave 2 Week 1
2/4/09 800pm
MP
150x5
160x5
170x8
MP
115x10x5
Hang Cleans
115x5
135x5
155x5
175x5
195x3
BB Tri Ext
45x12
65x12
85x12
95x12
95x12
105x12
Putting HC here seems to make good sense. May try to keep it here. My left Bi is messed up…