Just finished Beyond 1.1 and 1.2 a few weeks ago. Really enjoyed them.
Thursday 11th Oct - Cycle 3 - Week 3
Military Press - 75% - 42.5 kg x 5
- 85% - 47.5 kg x 3
- 95% - 52.5 kg x 3 (PR)
BBB - Bench Press - 70%
62.5 kg x 10
62.5 kg x 10
62.5 kg x 10
62.5 kg x 10
62.5 kg x 9 (15 sec rest then 3 more)
Bodyweight chin ups
x 12
x 10
x 9
x 8
x 8
x 6
Wow I was literally 1 rep short of the full 5x10 on bench this week lol
On set 5 I hit 9 reps … so I racked the barbell for 15 seconds and banged out 3 more …
My main 531 lift of the day was epic … I hit a huge PR for 3 reps on the final set …
Overall a brilliant session … even if the BBB bench was 1 rep short.
Just one more workout to go … I’m really looking forward to getting back to some basic 531 … this 70% BBB is absolutely gruelling
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For Press, I can barely get through BBB @ 60%, and my TM is only 125. It’s been working though. Good lifting.
Friday 12th oct - cycle 3 - week 3
Deadlift - 75% - 142.5 kg x 5
- 85% - 162.5 kg x 3
- 95% - 180 kg x 2
BBB - Squats - 70%
77.5 kg x 10
77.5 kg x 10
77.5 kg x 10
77.5 kg x 10
77.5 kg x 10
I can proudly say that I have now completed the BBB 3 month challenge…
Today was the final session and everything went well … deadlift felt very powerful with good bar speed and the BBB squats were just as good as last week … I think I actually managed to get through it a bit quicker this week though…
I feel absolutely shattered and have certainly earned my deload week …
I’ll post up a detailed review and results thread later if anyone is interested…
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Doing BBB right now with 50% for my 5x10 work - and keeping it at 50% for the cycle. I think I’d get wrecked with anything heavier!
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I thought I would get destroyed as well … but as long as your eating well and following the plan properly without any extra fluff you will build up a tolerance to the workload …
Also don’t be afraid to take long rests between sets … in my 70% month I was literally taking about 5 minutes and longer between sets …
You might lose a few friends in the gym if they are waiting to use the squat rack or bench though lol
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I did the BBB challenge earlier this year using 50% - so I felt comfortable returning to that familiar territory for a few end-of-year BBB cycles. I also do PR sets and Jokers, which probably factor in there a bit …
But your points on eating and rest periods are very well taken. I’ve been eating AND resting too little all year. Working on improving both now.
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I do 5 x 5 @ FSL with Squat. 5 x 10 @ FSL would be brutal. Especially on “requisite reps only” days. I did widowmaker sets for one cycle, and the highest rep squat set I did is 190 x 21. I got a splitting headache at rep 17. I ultimately kept getting headaches during my ultra-high-rep sets, so I cut the FSL work to 5 x 5 and just supersetted my chins with my squats. No rest in between either exercise, barring 10-15 seconds towards the end. It works for me! I’ve been breaking PRs left and right recently. I pull just one set @ FSL of 10 for Deadlifts, and I’ve been progressing with this as well. I find that BBB works a whole lot better with my upper body lifts, just because it’s less taxing on the whole body. Surprisingly, I’m also doing some form of back work 4x per week. I did 10 pronated grip pull-ups without much of a sweat today. I’m sitting at a BW of 175 and I broke a PR I set when I was 193 a few months ago.
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What accessories do you select when doing same lift for main sets and supplemental? Would you mind sharing your setup?
Minimal. Just the antagonistic lift 5x10 and I superset band pull aparts or face pulls with every work set of main lift. So for bench day I super set the 5x10 bench with 5x10 DB rows etc. For lower days i only do band work and then some abs as I do power cleans prior to squats and have been recently doing Hang Power cleans before deads.
Doing 5/3/1 Power Cleans, 5/3/1 Squats plus 5x10 squats with 100-200 reps of band pull aparts is a religious experience and I don’t feel like I need anything more.
Im also currently doing the BBB Challenge, just read through this and it looks really interesting. You would recommend transitioning right into this after something like the BBB Challenge?
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Yes i would, then do 1.2. (avoid 1.3&4)