I am unreasonably excited about this. And I can’t stand full body training. But something different sounds awesome right about now. You’re doing awesome work dude!
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I tend to avoid full body training when given the choice, so I’m hoping that having the choice made for me will be a good challenge.
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03/21/2021
5/3/1 BBB Beefcake W4D2
Squats
135 x 5
225 x 5
315 x 3
335 x 5
380 x 5
430 x 5
335 x 10
335 x 10
335 x 10
335 x 10
335 x 10
Not easy, but manageable. I have a much better ability to grind out reps of squats than deadlifts.
Dips
20
20
20
Chins
10
10
10
10
10
Finished off with 15mins of foam roller/lacrosse ball on the right shoulder, feeling a little buggy after the squats.
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03/23/2021
5/3/1 BBB Beefcake W4D3
OHP
95 x 5
115 x 5
135 x 5
150 x 5
175 x 5
195 x 5
Above sets were a single clean + press away.
150 x 10
150 x 10
150 x 10
These three sets I clean and pressed each rep.
150 x 10
150 x 10
I just pressed the last two sets out of the rack. It was a good added challenge to the workout.
SUPERSET
Plank
45s
45s
45s
Chest Supported Row
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
Split Squat
10
10
10
10
10
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03/24/2021
5/3/1 BBB Beefcake W4D4
Deadlift
135 x 5
225 x 5
315 x 5
365 x 5
415 x 5
470 x 5
365 x 10
365 x 10
365 x 10
365 x 10
365 x 10
These sucked so much. I hated it. Dreaded stepping up to the bar each set of the BBB, it was awful. I got it done though. This workout is making me look forward to BtM because there are no high rep deadlifts.
Dips
20
20
20
Facepulls
35
35
35
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Quick 1.2km walk with the dog wearing my 50lb weighted vest.
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And then…Deep Water, haha. It’s funny how we’re all different. I can do high rep deads all day, but squats murder me. And speaking of murder, you continue to kill this program dude!
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I’m choosing not to look that far ahead, mostly out of fear.
It is strange that the high rep deadlifts are just awful for me, considering the fact that I would consider the deadlift to be my strongest lift of the “big 3”. Although high rep sets are a different animal than just gripping and ripping a 1RM.
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Clearly my TM is too high. How would you describe your TM? I started with 85% of my any-day-of-the-week max and I’m on my 5th cycle now. I’m planning to go back three steps so I’ll be back to my cycle two TM soon. That gives me 95 lbs for the BBB sets. I used 90 lbs last night and the last three sets had 0 RIR. It seems like this is too high based on your and @T3hPwnisher 's performance. I don’t think I should be maxed at weekn one, right?
Are you still using short rest periods?
No, 90 sec minimum. I increased the rest yesterday. Started at 90 sec and ended close to 2:30.
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Dude: you were doing BtN presses. No wonder, haha.
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I’ll try it with regular presses this week. They’re all seated since I’m too tall to press in my basement.
Otherwise, you need to set a TM for BTN presses. They don’t map 1 for 1.
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I started with my 1RM for strict press (255lbs), and used the 85% multiplier. This is only cycle 2 though, so I’m sure by cycle 5 I’d be in a similar position as you.
You’ll definitely need to get a specific 1RM/TM for a BtN press though, as this would be a much weaker variation to the standard OHP for me.
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03/25/2021
Today I loaded and unloaded a truck with 60 interlocking stones. We are using these to upgrade our little sap boiling setup. The only reason I am making note of this is that it actually blew up my lower back, in a sort of therapeutic way. Carried 4-5 bricks stacked up at a time and had to bend and twist them over the tailgate and into the pickup truck. Both the load and unload built up a ton of lactic acid in the lower back, which after it was gone, felt good after the previous day’s deadlifts.
03/26/2021
5/3/1 BBB Beefcake W5D1
Bench
135 x 5
185 x 5
205 x 5
235 x 5
275 x 5 ← I was tempted to hit a joker set or two here because these reps were easy. I am thinking that I might hit some jokers during my 1’s week next week. Considering just doing jokers for one upper and one lower lift (right now I’m thinking squat and bench).
205 x 10
205 x 10
205 x 10
205 x 10
205 x 10
Chest Supported Row
120 x 10
120 x 10
120 x 10
120 x 10
120 x 10
Split Squats
10
10
10
Plank
45s
45s
45s
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03/28/2021
5/3/1 BBB Beefcake W5D2
Squats
135 x 5
225 x 5
315 x 5
365 x 3 ← decided to go a little off-script for this workout and hit some jokers
405 x 1
455 x 1
495 x 1
545 x 1
570 x 1 ← Lifetime PR for squat; this is a big gym PR and 2lbs heavier than my competition PR.
315 x 10
315 x 10
315 x 10
315lbs felt extremely light on my back after those joker sets. I decided to call it at 3sets since I pushed my main lift a lot further today.
Dips
20
20
20
Chins
10
10 ← first two sets were on these hanging handles that I just installed
10
10
10 ← last three sets just on the straight chinup bar
This was a good on; PR on main lift and a good pump from my dips/chins.
Weighing in consistently around the 225lb mark but not looking and fatter than when I began BBB around 218/219lbs. Time will tell.
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Post workout meal:
Pulled beef over spinach and shredded carrots. A hearty scoop of sour cream on top.
Two hot dog buns lathered in peanut butter and jam.
1.5scoops of protein.
My hunger has been up a bit recently and I’m allowing myself a bit of freedom here. Mostly because we had a pack of hot dog buns left from a BBQ with my family, and I would rather just eat them then throw them out.
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Feeling strong eh big guy. Nice work