Thanks, I was going to change things up when I’m done on bbb 12 week challenge, as it is pretty boring. Was going to keep principles the same but change the 5x10 lifts to dB version for upper body, and leg press for Squats, Glute drive for deadlift.
That said, lifts are still progressing so may just stick with it as it is.
1 Like
Week 10 Ohp
5mins treadmill
Press
22.5kg x 5 ss chins x 5
27.5kg x 5 ss neutral grip x 5
32.5kg x 3 ss pull up x 3
42.5kg x 5 ss chins x 5
47.5kg x 3 ss neutral grip x 5
52.5kg x 1 ss chins x 5
Bench
60kg x 10 ss Tbar row 40kg x 6
60kg x 10 ss Tbar row 40kg x 6
60kg x 10 ss Tbar row 40kg x 7
60kg x 10 ss Tbar row 40kg x 7
60kg x 10 ss Tbar row 40kg x 7
Preacher curl
10kg x 20
20kg x 8
20kg x 6
10kg drp. 12,8,5
Dips
Bw x 10
Bw x 10
Bw x 6
Face pulls
Week 10 deadlift
5 mins treadmill, foam rolling, streatching.
Deadlift
60kg x 10
100kg x 5
120kg x 3
130kg x 5
147.5kg x 3
162.5kg x 2
180kg x 2
Squat
82.5kg x10
82.5kg x 10
82.5kg x 10
82.5kg x 10
82.5kg x 10
Seated calf press
80kg x 12
120kg x 10
120kg x 10
Ab wheel
5 mins treadmill
Week 10 Bench
5 mins treadmill
Bench
35kg x 5 ss Tbar row 40kg x 5
45kg x 5 ss Tbar row 40kg x 5
52.5kg x 3 ss Tbar row 40kg x 6
65kg x 5 ss Tbar row 40kg x 6
75kg x 3 ss Tbar row 40kg x 8
82.5kg x 1 ss Tbar row 40kg x 8
Press
40kg x 10 ss NG pull up x 5
40kg x 10 ss NG pull up x 5
40kg x 10 ss NG pull up x 2
40kg x 6 ss NG pull up x 0
40kg x 5 ss NG pull up x 0
Got distracted needing a poo after 3rd set, so didn’t want to really push incase of accident.
5 mins Poo.
Dips bw x 12
Cable curl x 20
Dips bw x 10
Dips bw x 10
Cable curls x 20
10 mins treadmill
Week 10 squat
Streatching foam rolling
Squat
60kg x 5
65kg x 5
72.5kg x 3
90kg x 5
100kg x 3
112.5 kg x 1
Deadlift
100kg x 5
140kg x 4
160kg x 2
180kg x 2
205kg fail grip went above knees
205kg with callous gaurd/ glove grip went but got further up
205kg with straps, fail.
180kg with straps x 4 (pr)
Standing calf raises
80kg x 20
120kg x 15
160kg x 15
160kg x 10
5 mins treadmill
3 Likes
Great work in here and some strong pulling. Well done mate. Keep up the grind and you’ll be smashing that 205 soon.
So bbb 3 month challenge finished, was 204lbs this morning so gained 12lbs
Not sure how much is muscle, definitely put on some fat!
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A
Press
20kg x 5 ss 5 NG pullups
30kg x 5 ss 5 ng pullups
35kg x 3 ss 3 wide grip pulluos
37.5kg x 5 ss 5 chins
42.5kg x 5 ss 5 ng pullups
47.5kg x 5 ss 3 chins
37.5kg x 10
Incline db bench
18kg x 10 ss 22kg db row x10
22kg x 10 ss 22kg db row x10
24kg x 10 ss 24kg db row x10
Fly machine
75kg x 10 ss 10kg db Lateral raises x10
85kg x 10 ss 10kg db Lateral raises x10
85kg x 10 ss 10kg db Lateral raises x10
Dips bw x 10 ss 20kg barbell curl
Dips bw x10 ss 20kg barbell curl
Did first Upper body session of new routine, its very similar to bbb, but different variation of assistance with a bit less volume.
B
5mins treadmill, foam rolling, stretching.
Deadlift
60kg x 5
100kg x 5
112.5kg x 5
130kg x 5
142.5kg x 5
112.5kg x 14
Legpress
120kg x 8
140kg x 8
140 x 8 (up to 1403x8)
Ghr
12
10
10
Standing calf raised
160kg x 16
160kg x 16
160kg x 16
5mins treadmill
1 Like
How much did your lifts increase?
Deadlift went up some, haven’t really tried to max out on other lifts to see if they’ve increased.
As long as you were doing more work over time (both intensity and/or volume) than muscle is likely to follow. These days I don’t bulk or cut anymore and just do the recomp thing.
I think I’m going to try some heavy singles next sessions on bench and squat, might see if I can get some new pr’s! Not going to persue strength or size for next few months, just fat loss pre
Christmas holiday.
If you are pursuing fat loss then either hypertrophy emphasis or strength emphasis will help keep your muscle. Practically speaking you don’t need to change your workout but simply adjust for a reduced recovery rate.
Personally I like specializing in strength or hypertrophy until I plateau then switching emphasis. Strength blocks are straight compound movements and hypertrophy blocks are more assistance type movements with a few isolation mixed in. Since I’m usually pressed for time I do enjoy the full body 3x a week approach as it forces you to stick to bread and butter movements.
Anyway if you would like me to throw something together for ya just let me know what your needs are.
– Ralphie
Thanks for the offer, I’m trying to do the #committed challenge, and stick to a programme til the end of the year. Wouldn’t want to change after less than a week!
C
5 mins treadmill
Bench
20kg db bench warm up as bench busy ss Tbar row 40kg x 6
24kg db bench warm up x 5 ss Tbar row 40kg x 6
50kg x 5 ss Tbar row 40kg x 7
57.5kg x 5 ss Tbar row 40kg x 6
65kg x 5 ss Tbar row 40kg x 6
75kg x 5 ss Tbar row 40kg x 6
80kg x 2
90kg x 1
100kg x 1 (pr)
Db seated shoulder press ss ng pullups
16kg x 10/12 (rep pr)
20kg x 10/4
22kg x 10/4
Db fly ss rear delt machine
14kg x 12/40kg x 10
14kg x 12/50kg x 8
14kg x 12/45kg x 10
Dips bw ss Preacher curl 20kg
10/8
6/6
2 Likes
Nice work on the beach PR mate.
Cheers, nearly messed it up was further up the bench than usual, and got distracted thinking I was going to hit the pins.
1 Like
D
5 mins treadmill, foam rolling, stretching.
Squat
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 5 (belt on from here)
110kg x 2
120kg x 1
130kg x 1 (pr)
Rdl with wde grip. (Littler finger on inner rings.)
60kg x 10
100kg x 10
140kg x 10
140kg x 10
Glute drive
40kg x 20
80kg x 10
120kg x 10
160kg x 6
1 Like
Nice work on the squat PR mate. How did it feel ?