I try to grab movement here and there, makes it less perceptible how much time it takes. A ten-to-twenty minute vinyasa in the morning. A ten-to-twenty minute restorative session pre-bed. Other than that I just sneak stuff in when not socially unviable.
Fucking love yoga.
2020-02-16
BBB Beefcake Week 2
I normally donāt log my warm-up but maybe I should as I can just copy-paste it
Bar only
Overhead Squat 1x8
Low Lateral Squat 1x8 each side
Overhead Reverse Lunge 1x6 each leg
Romanian Deadlift to Snatch Pull-Through 1x8
Drop Lunge 1x6 each leg
Sots Press 1x8
On squat day I substitute jumps with power cleans and full cleans. Worked up to 70kg.
A. Squat
5@87.5,
5@100, fuck me my TM really is too high
5@112.5, meh maybe I can run this TM but use a belt (answer, no)
B1. Squat
Did my first two sets using weights based of my TM, adjusted down and finished with three lighter sets. New E1RM=127. Iāll be back at these weights in three cycles so who cares.
B2. Ring Dips/chins 50 each
Got all my reps in but it was not a clean 5x10
Time: 20:53 again haha!
C. Straight-arm cable pull-down 2x20
Working towards that front lever.
Also had lentils today (unusual) and they did not sit right. Made for an uncomfortable first few sets. But truly, this was too heavy just as I thought. Easily fixed though.
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My hamstring is not happy today. Youād think it was the squats, but rather something snapped inside my leg as I re-adjusted myself in bed (and I wasnāt even doing anything fun, just going to sleep). No bruising though, so Iām not concerned. Justā¦ annoyed. Obviously, if it werenāt for the squats maybe that wouldnāt have happened but I donāt play those headgames.
This is slightly frustrating, as I was planning on being able to do single-leg RDLs using a dumbbell on one side as my unilateral work today to also get some much needed bracing practice. The idea, and Iāll do this eventually, is to do these RDLs on press day (which is the day after squats) and do split-squats on bench-press day as that is on the tail of the deadlift training day.
Eventuallyā¦
I rarely hurt myself with the weights. Itās the normal day to day stuff that does it for me. Iāve been known to strain a back muscle so bad I was in pain for weeks by walking up a hill.
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Today my worst pain was definitely caused by trying to gets out of a pair of shoes without untying them properly first.
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2020-02-17
BBB Beefcake Week 2
Warm-up
Bar only
Overhead Squat 1x8
Low Lateral Squat 1x8 each side
Overhead Reverse Lunge 1x6 each leg
Romanian Deadlift to Snatch Pull-Through 1x8
Drop Lunge 1x6 each leg
Sots Press 1x8
Activation
Push press, ramp to a single on 60+ something.
A. Press
5@33, 38, 42
5 laps of
B1. Press (10 reps)
38
33
33
33 (8+1+1)
33 (2+8, running a mad pump)
B2. Split Squat (front-rack)
5x5/leg @ 40
B3. Ab-wheel (kneeling)/Leg Raise (alternating each circuit)
50 total reps
Time: 21:30
Feel quite alright with overshooting the time. The article is ambiguous. The way I interpret it is honestly 20 minutes for 5x10 and then do assistance. Not giant set it. Iām just following pwns lead and itās nice to be so efficient in the gym.
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BBB is interesting. Looking at this,
And calculating the percentages in the image using an everyday max of 90% compared to the 5x10 FSL sets in BBB results in maybe 0-1 growth-y set on the first week, 4-5 growth-y sets on the second week, and 5 growth-y sets the third week.
I know BBB is touted as a mass building template, but I found much better strength gains than size gains. After two cycles of Beefcake, I was destroying previous rep PRs. Probably due to the ridiculous amount of extra practice you get from all those 5x10 sets.
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Iāll be honest, when I do it the way Iāve been doing, circuit-style, the reps arenātā¦ super-clean. If I did the supplemental lift first (20 minutes) and then the assistance, Iād imagine itād be a whole lot better in the practice regard.
Just wait until your second round of week 3, haha. Are you using first set last weights for your 5x10?
Yes, just as prescribed. I noticed BBB in Forever starts off at a lower percentage than FSL but I just went with what was in the article.
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2020-02-19
BBB Beefcake Week 2
Warm-up
Mobility Complex
Activation
Power Snatches
A. Deadlift
5@97.5, 110, 125.0
5 circuits of
B1. Ring Dips (10 reps)
B2. Deadlift (10 reps at 97.5)
B3. (Band) Face-pulls (20 reps)
Time: 16:13
Cool-down
ROM WOD
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How was the hammy? I thought about that the other day and would propose to swap Out some aggrevating excersises. Like instead of squats maybe you would be better of doing front box squats or regular box squats to a height that doesnāt push you hamstring. Trap bar elevated deadlifts instead of conventional.
It was okay. Honestly, the worst times has been day-to-day stuff, not lifting stuff. The rehab program has just been excellent, and if it werenāt so icy outdoors I think I would have already healed up. As long as I continue seeing improvement, even if itās sometimes a ātwo steps forward/one step backā kind of ordeal, I donāt feel like it is warranted to swap exercises mid-training cycle. But it is good advice, and if I had any concern with causing lasting damage Iād swap.
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Okay that sounds very positive 
. Stay the course in that case.
2020-02-21
BBB Beefcake Week 2
A. Bench
5@54,?, 69
5 circuits of
B1. Bench 10@54
B2. Split Squat 5@60/leg, front-rack
B3. Kneeling Ab-wheel Roll-out 10
B4. Pendlay Row 10@50
Time: 24:07
Have to go faster.
2020-02-24
BBB Beefcake Week 3
Warm-up
Mobility Complex
Activation
Power cleans to 70kg
A. Squat
5@93, 106, 118
5 circuits of
B1. Squat 10@93
B2. Ring Dips/chins 10 each
Time 27:44, felt sluggish, almost sick, going in so didnāt push as hard for speed as I otherwise might have.
2 Likes
2020-02-25
Warm-up
Mobility Complex
Activation
Push press, ramp to a single on 60+ something.
A. Press
5@36, 40, 45
5 laps of
B1. Press (10 reps)
B2. Split Squat (front-rack) 5 reps @60
B3: Pendlay Rows 10 reps @ 50 Iāve missed that rows was a part of the press workout! SHAME
B4. Ab-wheel (kneeling) 10 reps
Time: 28:26, wow slow.
2020-02-26
BBB Beefcake Week 3
A. Deadlift
5@105, 120, 132
5 circuits of
B1. Ring Dips (10 reps)
B2. Deadlift (10 reps at 105)
B3. (Band) Face-pulls (20 reps)
Time: 17:19, wow, fast.
3 Likes
2020-02-28
BBB Beefcake Week 3
A. Bench
5@57, 65, 73
The top sets are starting to feel heavy, despite being significantly lighter than the weight I used to set the TM.
5 circuits of
B1. Bench 10@57
B2. Split Squat One Leg 5@60/leg, front-rack
B3. Kneeling Ab-wheel Roll-out 10
B4. Pendlay Row 10@50
Time: 19:52
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