29.05.2024 day 2
Benchpress
5 x 42,5 kg, 5 x 47,5 kg, 10 x 55 kg
FSL 3 x 5 supersetted with BW pullups 6 x 5
Assistance
BW dips 3 x 15
DB rows 2 x 20 with 25 kg
30.05.2024
Walking to the work, from the work and with doggo after work. From monday to friday I get about 8 km. Happy for that.
31.05.2024 day 3
Trap bar deadlift
3 x 82 kg, 3 x 92 kg, 10 x 102 kg
F SL 3 x 5 with 82 kg
Assistance
Belt squats 4 x 8 => 60 kg, 70 kg, 80 kg, 90 kg
Hyperextensions 70 reps
Hanging leg raises 2 x 20
01.06.2024 day 4
Overhead press
5 x 25 kg, 5 x 27,5 kg, 16 x 30 kg
FSL 3 x 5 with 25 kg
supersetted with BW chinups 3 x 8, 3 x 6
Assistance
BW dips 2 x 15, 1 x 10
DB rows with 25 kg 1 x 25, 1 x 15
The plan was to get 30 reps on DB rows in one set, but I get only 25 reps .
anchor 3/5/1 week 2
03.06.2024 day 1
Squat
5 x 47,5 kg, 5 x 52,5 kg, 5 x 57,5 kg
FSL 3 x5 with 47,5 kg
Assistance
Belt squat machine 3 x 8 => 90 kg
Hanging leg raises 2 x 25
Hyperextensions 1 x 70
still learn how to use belt squat machine. During last reps, my heels started to lift up.
04.06 2024
Benchpress
5 x 45 kg, 5 x 50 kg, 5 x 52,5 kg
FSL 3 x 5
supersetted with BW pullups 6 x 6
Assistance
Dips => 1 x 20, 2 x 15
DB rows 2 x 20 => 26 kg
05.06 2024
Just walking as usual during work week but slighty more distance, I get 11 km in total.
06.06.2024
Trap bar deadlift
5 x 77 kg, 5 x 87 kg, 5 x 97 kg
FSL 3 x 5
Assistance
Belt squats 3 x 8 => 80 kg
DB romanian deadlift 2 x 12 => 31 kg
Hanging leg raises 2 x 20
07.06 2024
Overhead press
5 x 25 kg, 5 x 27,5 kg, 5 x 30 kg
FSL 3 x 5
supersetted with BW chinups 3 x 10, 1 x 7, 2 x 7
Assistance
BW dips => 3 x 15
DB rows 1 x 30 with 21 kg
08.06 2024
Swimmingpool
Distance 2000 m
Time: 1 hour and 5 minutes
Hmm I am suspicious, if my watch didn’t add more distance as I swam yesterday. There is 50 meter long swimming pool here, but I was lazy to count how many times I swam given length.
09.06 2024
Swimmingpool
Distance: 1800 m
Time: 1 hour and 3 minutes
According to my Garmin watch, I am a pro swimmer, because after I finished my last length at swimming pool, I had to look at my watch 2 times in row => I swam 2900 metres in 1 hour and 3 minutes. Wish I had …
Anchor week 3
10.06.2024
Squat
5 x 50, 5 x 57,5 kg, 12 x 65 kg
3 x 5 with 50 kg
Assistance
DB goblet squat 1 x 15, 1 x 10 => 35 kg
DV romanian deadlift 2 x 10 => 31 kg
Hanging leg raises 2 x 20
After spending weekend at swimming pool, I am beat up a little, have sun burn on my quads, get not enough food and sleep, but still get 12 reps on squats and I am happy for that.
Belt machine has been taken, so I went from DB goblet squats. Rest as usual DB deadlift + abs.
11.06.2024
Benchpress
5 x 45, 5 x 52,5 kg, 10 x 57,5 kg
FSL 3 x 5 with 50 kg, main and supplemental work supersetted with BW pullups 6 x 5
Assistance
BW dips 1 x 15, 2 x 10
DB rows 1 x 20, 1 x 15 with 25 kg
The goal was 10 reps, mission completed, although last rep was grindy. I started to use thicker bar on pullups, which is part of squat rack, I am feeling more my lats and forearms.
Congratulations
Where did you take that picture of me ? But why did I put swim cap on my head ? I dont remember that 
Yesterday
Walking as usual
13.06.2024
Trap bar deadlift
5 x 89 kg, 5 x 99 kg, 10 x 109 kg
3 x 5 with 89 kg
Assistance
Belt squat 3 x 10 => 80 kg
Hyperextensions 2 x 15 with 10 kg plate behind head + 2 s holds at top
Hanging leg raises 2 x 20
I make a breakfast after long time. I didn’t remember when I get eggs for breakfast. I will try to stick with this regime, because it is easier to get enough calories.
Get 10 reps on trap bar, bar started to slip from my hands, next time have to put more chalk on hands. Main work done within 16 minutes, but whole session took me about 45 minutes. I had problem set up belt for squats and also did some warm up, when I wanted to be sure, the belt is in the correct position.
14.06 2024
Overhead press
5 x 27,5 kg, 5 x 30 kg, 12 x 32,5 kg
3 x 5 with 27,5 kg
Main and supplemental work supersetted with BW chinups 2 x 6, 1 x 14, 2 x 6, 1 x 9
Assistance
BW dips 2 x 15
DB rows 1 x 20, 1 x 15 with 25 kg
The goal was hit 10 reps on last set of main work, but managed 2 more reps, so I treat myself with extra reps on chinups in that set. During the last set of supplemental work, I did chinups with one rest after 6th rep, because I had to re-grip pullup bar…
Now I am done with anchor, so next week will be deload.
15.06.2024
Running
Distance: 14.11 km
Time: 1 hour and 20 minutes
Wanted to run only 6 - 8 km, but somehow I get 14 km
16.06.2024
Running
Distance: 6.70 km
Time: 40 minutes
Easy pace today
This week I will test my TM prior to new template
17.04.2024
Squat
5 x 60 kg, 5 x 70 kg, 2 x 75 kg
Assistance
Belt squats 2 x 15 with 70 kg
Hanging leg raises 1 x 40, 1 x 20
Hyperextensions 1 x 50
Although my legs are tired from weekend running, I managed get 5 reps on squatwith 70 kg. Then I make mistake and I add 5 kg to the bar instead 2,5 kg. Lesson learned. I tried to as many as possible reps on leg raises, I wanted to laugh on myself, because I hold bar on last finger joints.
Food log:
Breakfast 6 eggs with mushrooms and 2 pieces of bread + omega 3
Lunch: 200 g chicken breast with 115 g of basmati rice + cucumber, red bell pepper and 20 g of olive oil
Dinner: 300 g of baked potatos + 200 g ground beef in tomato sauce
Dezert: 2 pieces of toast bread with 40 g peanut butter + banana
18.06.2024
Benchpress
5 x 55 kg, 5 x 60 kg, 5 x 62,5 kg
Assistance
Dips 5 x 10 supersetted with
BW pullups 2 x 10, 2 x 7, 1 x 5
I make a good decision when I choose only to add 2,5 kg on the bar, otherwise with 65 kg I would be able to get 1 - 3 reps.
Then I wanted to supersetted dips and pullups, but I was a slighty disappointment from pullups reps…
Food log:
Breakfast
6 eggs + 125 g mushrooms + 10 ml olive oil
Lunch:
220 g chicken breasts + 300 g baked potatoes + bell pepper + 10 ml olive oil
Dinner:
100 g oats + 60 g protein + 50 g peanut butter
Total daily intake : 2160 kcal
P: 168 g / C: 150 g / F: 90 g
19.06.2024
Trap bar deadlift
5 x 107 kg, 5 x 117 kg, 3 x 122 kg
Assistance
DB romanian deadlift 3 x 15 => 31 kg
DB goblet squat 1 x 20 => 31 kg
Cable crunches 1 x 50
Hyperextensions 1 x 50
Food log:
Breakfast
5 egss + 10 ml olive oil + small piece of bread
Lunch:
280 g chicken breasts + 300 g baked potatoes + cucumber and olive oil
Dinner:
100 g oats + 50g protein powder + 50 g penaut butter + banana
Total calorie intake: 2300 kcal
P: 170 g / C: 182 g / F: 100 g
After while I baked potatoes and I cant get enough of them, mostly I eat only rice
20.06.2024
Overhead press
5 x 30 kg, 5 x 35 kg, 3 x 37,5 kg
Assistance
BW dips 3 x 10, 1 x 20, 1 x 15 supersetted with BW neutral grip pullups 2 x 10, 1 x 8, 1 x 7, 1 x 5
Well, the press could be better, but sometimes I press more and sometimes less…
Ok, so for the next template, my TM would be:
Squat: 70 kg
Bench: 62,5 kg
Deadlift: 115 kg
Overhead press: 35 kg
I only add weight on squat and bench, deadlift and overhead press remain unchanged.
Food intake:
Breakfast
250 g mozarella cheese + olive oil + tomatoes
Lunch:
200 g chicken breasts + 300 g baked potatoes+ vegetables
Dinner:
200 g chicken breasts + 120 g rice
Total intake 2500 kcal
P: 180 g/ C:215 g / F: 95 g
21.06.2024
Running
Distance: 9,5 km
Time: 56 minutes
22.06.2024
Running
Distance: 6,02 km
Time: 33 minutes
BBS template
I decided to run boring but strong template for all 4 lifts. Also I will track calories, otherwise my caloric intake would be lower and I cant expect to increase weight on the lifts without proper fuel. I estimated my maintenance calories based on my body weight (lb) * 15 = 2150 kcal.
For my little experiment, I will keep surplus between 200 - 400 kcal and adjust, if it would be needed.
Also I would be running 2 times per week. Need to get more sleep, this is my biggest problem, sometimes I am sleepy during the day…
So to the training
Since this template is more taxing, I will limit assistance for max. 50 reps and try to get some push/pull/single core every training session. On lower body, assistance would be consists of band pull aparts / facepulls and triceps pushdowns + abs. During upper body day, my assistance would be pullups/chinnups/ triceps pushdowns/ hyperextensions for lower back. Hope this setup is not a problem.
Squat
5 x 45 kg, 5 x 52,5 kg, 5 x 60 kg
10 x 5 => 45 kg
Suplement work was supersetted with band pullups 5 x 10
triceps pushdowns 5 x 10
Hanging leg raises 2 x 20
I finished main and supplemental work in 22 minutes. Dont be 100 % sure, but it should be not a problem, session didn’t take so long and the bar speed was not compromised.
I forgot to add food:
Calories : 2500 kcal
Protein: 197 g, carbs: 210 g, fats: 97 g
Breakfast:
Omelet from 6 eggs + olive oil + veggies
Lunch:
100 g rice + 200 g chicken breasts veggies + olive oil
Dinner:
120 g rice + 200 g chicken breats + olive oil + veggies
Shake:
200 ml water + 30 g protein + 100 g banana + 60 g peanut butter
25.06.2024 week 1 day 2
Benchpress
5 x 42,5 kg, 5 x 47,5 kg, 5 x 52,5 kg
10 x 5 with 42,5 kg supersetted with bw pullups / neutral grip pullups/ chinups 10 x 5
Triceps pushdowns 3 x 15
Hyperextensions 1 x 50
Alternated grip on pullups, so basically I did 4 sets with pronated grip, 3 sets with neutral grip and 3 sets with neutral grip. Focus on lifting bar as fast as possible from bottom. Main work and suplemental work took 25 minutes included warump.
Calories intake:
2500 kcal
Protein : 180 g / carb: 130 g / fat : 137 g
Breakfast:
6 eggs with green veggies + olive oil
Lunch:
100 g rice + chicken breasts+ red bell pepper + olive oil
Dinner:
Duck drumsticks + red cabbage ( that gave me mother while I visited her ) - I didnt measure portion, it is only my estimate
Shake:
30 g protein + 1 banana
Hope you enjoy BBS, I got a lot out of it and probably my favourite template I’ve run so far.
Yesterday
Walking as every day, get 8 km in total
27.06.2024 day 4 week 1
I had to swap deadlift day for overhead press. Dont know what happened, went straight from the work to the gym, change clothes, did warm up as usual, load the trap bar with 20 kg plates, when I wanted to do first rep I felt strong tension in my left hamstring and after second rep, I decided to unrack bar and changed training day
Overhead press
5 x 22,5 kg, 5 x 25 kg, 5 x 30 kg
10 x 5 with 22,5 kg supersetted with BW chinups 10 x 5
Assistance
Triceps pushdowns 3 x 15
Hanging leg raises 2 x 20
Calories intake: 2300 kcal
protein: 164 g / carbs : 194 g / fat : 109 g
Breakfast
Pancakes with peanut butter
Lunch:
110 g rice + 200 g pork tenderloin + olive oil + green veggies
Dinner:
100 g rice + 200 g pork tenderloin + olive oil + veggies
Created pancakes from eggs, protein powder, oats and water. Not so bad. Today I make another batch of pancakes, even my GF get some. I also added banana and used more ingredients, so my GF will have some pancakes on breakfast too.
Tomorrow I will go to the gym and do deadlift session again.
Did some food prep for tomorrow, 0ancakes for breakfast, beef with red bell pepper + ginger and rice for lunch and dinner.
As we discussed about templates last time, you helped me with choosing next template, because I was unsure about strenght requirements at BBS and BBB template. I decided to run BBS.
