Started the bbb challenge today as I won’t be able to train Monday or Tuesday.
Week 1 Ohp
10 mins treadmill
Press
5x20kg ss 3 pull ups
5x25 ss 5 neutral grip chins
3x30 ss 5 x chins
5x32.5. Ss 5 pullups
5x37.5 ss 5neutral grip pull ups
5x42.5 ss 5 chins
Bench
10x42.5kg ss Tbar row 25 kg x10
10x42.5 ss Tbar row 25kg x10
10x42.5 ss Tbar row 25kg x 10
10x42.5 ss Tbar row 25kg x 10
10x42.5 ss Tbar row 25kg x 10
Didnt really rest much if at all between the supersets on these 2. Had a bit of a breather (30secs or so) between 3rd abd 4th sets of bench/Tbar as I was getting out of breath.
This was encouraging as in months 2 and 3 when the bbb assistance weight goes up I can rest a bit more to get all the 5 x 10 reps
Will try going for 6 pull ups between work sets next time. Will leave Tbar weight the same.
10 mins treadmill
Face pulls 15 kg x 10 ssDips bw x 10 ss 15kg barbell curls x10
Fp 15 kg x 10 ss Dips +15kg x 10 ss 17.5kg barbell curl x 10
Fp 15 kg x20 ss Dips +15kg x 7 ss 20kg barbell curl x 20
20 mins treadmill
Found the work out really enjoyable, all done in 80mins, can drop the last treadmill work if I’m getting short on time on work days.
Deadlift
65kg x5
82.5 x 5
97.5 x 3
107.5 x 5
122.5 x 5
140 x 5 callous started to tear on 3rd rep, really put me off had to go double overhand and grip was going.
Squat
55kg x 10
55 x 10
55 x 10
55 x 10
55 x 10
80x3
90x3. Did extra 2 sets as didn’t feel like I’d done much work, sure this will change in months 2 and 3. Won’t do this again.
10 mins treadmill
Standing calf raises
120kg x 20
160kg 2x10
200kg 2 x 10
Just been plugging numbers in the Black Iron Beast calculator to plan next 3 months workouts. I like having it all laid out.
Have upped tm for eack month by 5kg lower and 2.5 kg upper.
Was debating using 4th and 8th weeks as deload. Looking at the work load of month 3 I definitely will!
Put some size on for next 3 months, then focus on dropping some fat for 2 months before our Xmas holiday. Plus with this I’m squatting twice a week so hopefully see some leg growth!
Added bonus is I spend far too much mental energy thinking about programmes, what weights to go for in each session etc, with this I know exactly what I’m doing for the next 3 months.
Bench
32.5kg x 5 ss Tbar row 25kg x 10
42.5kg x 5 ss Tbar x 10
50kg x 3 ss Tbar x 10
55kg x 5 ss Tbar x 10
62.5kg x 5 ss Tbar x 10
70kg x 5 ss Tbar x 10
Press
25kg x 10 ss 6 chins
25kg x 10 ss 6 neutral grip pullup
25kg x 10 ss 4 pull up
25kg x 10 ss 5 chins
25kg x 10 ss 5 neutral grip pull up
10 mins treadmill
Face pull 15kg x 15 ss Dips bw x 20 ss barbell curl 20kg x 15
Face pull 15kg x 15 ss Dips x 15 kg x 8 ss barbell curl 20kg x 15
Face pull x 15 ss Dips x 15 kg x 8 ss barbell curl 20kg x 15
That’s the crux of training at our age… all the mental energy that comes out of dieting/training/planning has to come out of other buckets (i.e. family, friends and jobs) that are far more important. These days its not my physique that gets me laid its doing the dishes and not being a jerk.
Press
20kg x 5 ss 3 neutral grip pull ups
25kg x 5 ss 6 pull ups
30kg x 5 ss 6 chins
35 kg x 3 ss 6 neutral grip pull ups
40kg x 3 ss 5 pull ups
45kg x 3 ss 6 chins
Bit of rest between sets to try and get 6 pulls.
Bench
42.5 kg x 10 ss Tbar row 27.5kg x 10
42.5kg x 10 ss Tbar row 27.5kg x 10
42.5kg x 10 ss Tbar row 27.5kg x 10
42.5kg x 10 ss Tbar row 27.5 kg x 10
42.5kg x 10 ss Tbar row 27.5 kg x 10
Worked through very quickly.
10 mins treadmill
Face pull 15kg x. 20 Ss Dips bw x 15. Ss Preacher curl 20kg x 15
Face pull 15kg x. 20 Ss Dips +15kg x 8 ss Preacher curl 20kg x 20
Facepull 15kg x. 20 Ss dips +15kg x. 8 Ss preacher curl 20kg x 15
Bench
32.5kg x 5 ss Tbar row 27.5kg x 10
42.5kg x 5 ss Tbar row x 27.5kg x 10
50kg x 3 ss Tbar row 27.5kg x 10
57.5kg x 3 Ss Tbar row 27.5kg x 10
65kg x 3. Ss Tbar row 27.5kg x 10
75kg x 3. Ss Tbar row 27.5kg x 10
Ohp
25kg x 10 ss 6 neutral grip pull up
25kg x 10 ss 6 chins
25kg x 10 ss 5 pullups
25kg x 10 ss 5 neutral grip pullup
25kg x 10 ss 5 chins
10mins treadmill
Face pull 17.5kg x 20 ss Dips bw x 12 ss seated Preacher curl 15kg x 15
Face pull 17.5kg x 20 ss Dips +15kg x 9 ss seated Preacher curl 15kg x 18
Face pull 17.5kgx 20 ss Dips +15kgx 9 ss seated Preacher curl 15kg x 15
Just need to bring my squat up now, think I should be at 3 plates, but get scared. Going to stick with and have faith in the programme, and not push it at the mo.
Having said that, was thinking of doing some weighted pull ups as single clusters after the 531 sets to build some strength in the home of increasing reps at body weight.
