[quote]guhkes wrote:
Oh, one more thing after reading your last post.
[quote]Oregand wrote:
Atm im on 2500 daily, this might and proabbly will drop as low as 1700 - 1800
Then after the WS4SB is done and im relativly lean I will begin BBB while adding Kcals weekly until im gaining quaility weight.[/quote]
You probably read this thread many times before http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding/optimum_training_systems_big_beyond_belief_program_?id=3089755&pageNo=0 and realize that you have to be eating like a man possessed. Don’t set up yourself to failure with too little energy. I’ll be following your progress.[/quote]
Lol, yeah I know 
I was asking MADOK about it and he recons if I start at BW X 20 I should be making good gains while being able to keep major fat gain under control.
In a really unholy way I cant wait for BBB to start.
Make sure your still getting plenty of healthy fats during your cut you’ll be fine =)
Are you gaining any weight off 2500? Or are you cutting right now?
As far as deadlifts, I would strongly support two things:
- Don’t do conventional deadlifts, at least on your first cycle. I definitely haven’t, and I would say that although trap bar deads worked for MODOK, I don’t think the risk/reward for people as weak as we are bears out doing a PROPER BBB sets of Deads–high rep, max effort conventional deadlifts near failure at short rest periods is just a recipe for back injury for people as weak as we are.
Here are two possible templates for your leg days (Days 2,3,4 in the 4x/week, 2,4,6 in the 6x) that incorporate deadlifts in a manageable way:
Endurance Day: Back Squat/Hack Squat
Strength Day: Back Squat/ SLDL
Power Day: Back Squat/ RDL
OR
Endurance Day: Back Squat/Shallow Leg Press
Strength Day: Hack Squat/ SLDL
Power Day: Back Squat/ RDL
For people our strength level, I strongly recommend back squatting 3x/week, primarily because it’s the best way to do a money exercise where you can go to near failure but maintain your spinal integrity. The biggest risk with BBB, imo, is back injury from being careless bc of the rest periods.
SLDL and RDL are good deadlift variations for the strength and power days respectively because they are ways of working your hams without making the sorts of lower back demands that a conventional deadlift would.
As far as diet, you should be eating a lot more than 2.5 a day, unless you’re gaining off that.
I’ve been doing a pseudo-AD for about as long as I’ve been on BBB, and I like it a lot. I only do one carb up day (on day 5 of Ramp2), and I keep the carbs for PWO.
Typically, I eat mostly fish (salmon and mackerel), chicken, and vegetables. Depending on whether I’m gaining or maintaining, I’ll eat a varied amount of whole eggs and egg whites, usually adding up to 12-18 total.
One other thing about the AD–people make a big to-do about the carb up days, but I fucking hate carb up days. I do an AM carb refeed, and I feel sluggish the rest of the day. I think it’s mostly because I’m so used to having virtually no carbs at all.
Second day on the AD, I’ll admit it’s very hard to cut carbs comPletly but I really like this diet. I actually like this diet more than any othe one I’ve tried so far.
No funky feelings yet like the book says but then again, it’s only day 2 and it takes 21 - 30 to adapt.
Also, stepped on the scales today 184.6 lbs, now that kinda confused me as my Kcals have been 700 less than where I started for the last 2 weeks. Though it could be anything, water change in diet so I’m not gonna stress.
Bf is roughly 18% today, the goal is too drop 1% weekly (1 - 2 lbs).
I’ll stick too 2500 this week and see what happens, rather than have a knee jerk reaction and drip Kcals lower ATM.
Monday: Chins
Warm up
Chins
10 X 12.5KG
4 X 15KG
4 X 17.5KG
4 X 20KG
4 X 22.5KG
4 X 25KG
3 X 3 X 26.25KG(Man I felt weak as fuck today)
DB Rows
S
FacePulls
3 X 8 X 42KG(Dropped the go on the last set and had a much better set on 35KG)
1 X 8 X 35KG
S
4 X 8 X 26KG
Shrugs
4 X 8 X 80KG
DB curls
10 X 3 X 17.5KG
Cardio:
None
Man, I felt the AD today. I was very very weak, I havent felt that weak in a long time actually.
I am not worried though since I was told to expect this.
On another note I forgot the f**king DB Press, again
You are an absolute mad man going AD during exams! Hopefully it doesn’t affect you too much.
[quote]phlegms wrote:
You are an absolute mad man going AD during exams! Hopefully it doesn’t affect you too much. [/quote]
Lol, tell me about it:P
I hope the exams are treating you well.
Tuesday: DL
Warm up
Deads)
10 X 60KG
4 X 80KG
4 X 100KG
4 X 120KG
4 X 140KG
1 X 3 X 145KG
1 X 2 X 145KG(Couldnt do it, back kept rounding so I lost the ego and dropped the weight.)
1 X 4 X 140KG(F**k me I am weak.)
BB Steps)
8 X 40KG
9 X 40KG
6 X 40KG
GHR)
6 X 6 X 10KG
Planks)
3 X 45 Secs
Finisher)
Leg press / 2 Min/ 45 reps
Cardio:
None
Im still feeling the effects of the AD. Weak as shit I am.
I wanted 145 on the DL but my back wasnt having it, so I settled for a 140KG and next week Ill try again for 145KG.
Also, if anyone needa a fat loss book read “THE theory of fat loss”.
Like today, I was soaked in sweat breathing so hard I wanted to die after the BB step ups but It didnt matter because that mean f**k all.
All that counts were the rest sets and how much I lifted this session comapred to last.
Thursday: OHP
Warm up
OHP
10 X 10KG
4 X 15KG
4 X 20KG
4 X 25KG
2 X 3 X 30KG
1 X 2 X 30KG
Chins
S
FP
6 X 6 X 0KG
S
6 X 6 X 26KG
Front raise
4 X 8 X 10KG
Shurgs
S
PullDowns
3 X 10 X 30KG
S
3 X 15 X 26 - 20KG
Finisher:
KB Swings
26 Reps/ 2 min
Cardio:
None
Friday: Squats
Warm up
Squats
10 X 50KG
4 X 60KG
4 X 70KG
4 X 80KG
3 X 3 X 90KG
R DL’s
3 X 6 X 80KG
2 X 5 X 80KG
1 X 4 X 80KG
Split Squats
6 X 4 X 24KG
Planks
3 X 45 S
Finisher:
Leg press/ 2 Min/ 50 reps
Cardio:
None
Two thoughts from the last few days
-
A friend of mine asked me which lift I need to work the most, I thought for a second and said “Squats”. He then asked me where they came in the week. I said “Friday”, all he said to that was “that needs to change”.
Now im squatting Mondays, mmk?
-
I have hit the “shift” from the AD, I went home last night and slept from 4PM too 5AM this morning. Its litrally feels like ive been hit over the head with a sack of bricks. That means its time to get serious and really start to tough it out.
I feel you with the tiredness man, these nights of cramming are destroying me. Basically surviving on power naps at the moment, slept for 15 hours straight the other day after exam. Hope the AD doesn’t destroy you too much!
CT’s 6 weeks to superhero.
Week 1
Monday: OHP/Squat
Warm up
OHP
- Seated top half press
30 x 2 - 3 reps
2)Standing mil press
20 x 3 - 5 reps
-
push press
20 x 2 - 3 reps
-
med ball throws
10 x 10 - 15 reps
-
feet elevated plyo push ups
0 x 8 - 10 reps
Squat:
-
Top half squat
150 x 2 - 5 reps
-
front squats
50 x 3 - 5 reps
-
hang cleans
30 x 2 - 3 reps
-
jump squats
20 x 8 - 10 reps
-
vertical jumps
0 x 8 - 10 reps
-
backward sled drag
50 x 15Meters
Both done 5 times.
Rest: 30 - 45 seconds between sets
Rest: 5 mins between OHP and squat
Cardio:
Are you fking kidding me? Try this, fking try this and then talk to menabout cardio!
Leaning out, 1 day at a time. Then BBB here I come.
Btw anyone else find the AD seriously tricky? There’s carbs hiddden in everything.
Tuesday: DL/Bench
Warm up
DL
1)
Rack pull
170KG X 2 - 5
-
DL
115KG X 3 - 5
-
Power Clean
30KG X 2 - 3
-
Jump GM
30KG X 8 - 10
-
Long jump
0KG X 8 - 10
Done 5 times
Rest
Bench
-
Top bench
70KG X 2 - 5
-
Bench
40KG X 3 - 5
-
Speed bench
20KG X 5
-
Med ball wall throw
0KG X 10 - 15
-
Plyo push up
0KG X 5 - 10
Done 5 times
Rest periods were 30 - 90 seconds.
Cardio:
F**k you
Had a massive diet disaster today, was supposed to eat 2500 Kcals, ended up at 3400. The increased exercise has defiantly sky rocketed my appetite.
Couple that with the AD transition period and you get a weak and hungry David.
I stayed under 30 grams of carbs so im just going to ignore this slip up. The important thing is I dont make this excess cheat a regular thing now becuase Im really hungry.
Ill simply have to try harder with my self discipline.
if you stayed under 30 grams of carbs did you just eat a ton more protein? what’d you have that bumped up your cals by 900?
DLing and Benching in the same workout? wheeew! thats rough
[quote]gregron wrote:
if you stayed under 30 grams of carbs did you just eat a ton more protein? what’d you have that bumped up your cals by 900?
DLing and Benching in the same workout? wheeew! thats rough[/quote]
Chorizo my man, god dam sausage! Worked out at 77 grams of fat and 50 grams of protein so it was mainly from fats, mono and saturated.
Man I love the AD 
Jayus man, Ive never been so fried from a workout. I can see why it works like it does, after the 4th set of the DL’s I was ready to pass out.
Thursday: Squat/OHP + Rows
Monday: OHP/Squat
Warm up
Squat: Done 5 times
-
Top half squat
150 x 2 - 5 reps
-
front squats
50 x 3 - 5 reps
-
hang cleans
30 x 2 - 3 reps
-
jump squats
20 x 8 - 10 reps
-
vertical jumps
0 x 8 - 10 reps
-
backward sled drag
50 x 15Meters
OHP: Done 4 times
- Seated top half press
30 x 2 - 3 reps
2)Standing mil press
20 x 3 - 5 reps
-
push press
20 x 2 - 3 reps
-
med ball throws
10 x 10 - 15 reps
-
feet elevated plyo push ups
0 x 8 - 10 reps
DB Rows)
3 X 8 X 35KG
Rest: 30 - 45 seconds between sets
Cardio:
None brah
The more and more I get into this Iron game the less impressed I want to become with it. When I started it was all I could talk/think about 24/7 much like a lot of newbies.
Though now that Ive really begun to train and really leave everything I have physically in the gym I dont want to talk about it anymore.
I love to train, its part of me but I dont want it to be what defines me to others. Normal people dont get it so I dont like to talk about it with normal people.
I suppose what im trying to say is that I need to outgrow this childish obession with “being a bodybuilder” and just get on with it.
Tuesday: DL/Bench
Warm up
DL
1)
Rack pull
170KG X 2 - 5
-
DL
115KG X 3 - 5
-
Power Clean
30KG X 2 - 3
-
Jump GM
30KG X 8 - 10
-
Long jump
0KG X 8 - 10
Done 5 times
Rest
Bench
-
Top bench
70KG X 2 - 5
-
Bench
40KG X 3 - 5
-
Speed bench
20KG X 5
-
Med ball wall throw
0KG X 10 - 15
-
Plyo push up
0KG X 5 - 10
Done 5 times each
Rest: 30 - 90 seconds
Cardio:
None
Silly dave, haven’t we discussed this before? This style of workouts IS cardio!! Do you think your heart can differentiate between making it pump from crazy ass circuits or from sprinting on a bike?
Get those numbers up on your lifts. I new it’s a new style of training so you need to start light, but really try to push the higher weights as soon as you can since this is only a 6 week program. You’d actually be surprised at just how much you can handle even though you feel like you can’t before you start a set. I imagine such a short rest interval is very new to you. You should set of goal of at bare minimum maintaining your max strength.