I don’t. Granted, when you start with the ab wheel, you’ll most likely start from your knees and have to progress to starting on your feet, and with the leg raises you can start with back supported/elbows resting/bent knees and progress to free hanging straight leg raises, but once that’s done, I just knock out some sets and reps and call it good.
Ab wheel opens itself up to wearing a weighted vest to progress, but that seems like more trouble than it’s worth. Since these are bodyweight exercises, getting heavier in and of itself will create progress.
Cool, I think I’ll go with the ab wheel, since I cannot do a full standing ab wheel rollout - there’s a clear progression there I feel. Thanks for taking the time to reply - it’s much appreciated.
I think the ab wheel is a good choice, but it need not be either/or—I do both ab wheel and hanging leg raises (as well as other ab/core work), and rotate among them depending on the day, etc.
I still can’t do a full standing here, but I progressed from my knees to standing with a ramp, and then decreased the incline on the ramp over time.
5/3/1 Sets
5x32.5kg
5x37.5kg
4x42.5kg - missed this set
BBB sets
5x10x32.5kg
Assistance
Kneeling ab wheel x 50 (definitely gonna feel these tomorrow)
Smith machine BGSS - 25x50kg (each leg)
Notes+Thoughts
Missed the topset for the OHP. Not overly concerned, as the goal of this cycle is to gain muscle through supplemental work, but I will take this as a sign to not raise the TM. Otherwise a good session!
With the conclusion of my second cycle of BBB beefcake and the school year, I could not start another cycle, as I would be going on holiday where I have no access to a barbell/rack.
Because of this, this week I have given myself permission to do “whatever” and have a bit of fun, as long as I push myself hard and don’t repeat anything I’ve done before.
Alternated between dips+chins for 30 mins to finish
Notes+Thoughts
Finally decided to weigh in after the two cycles. Gained about 3.5kg, putting me at 58.5kg. Im happy with that, and it certainly has contributed to an increase in strength I’m pleased with.
Had lots of fun, a nice switch-up from the (admitedly, very effective) percentage based work of 5/3/1.
That 20-repper at the start was probably the hardest thing I have ever done, in my life. I wrote done 20-22, because while I counted 20, my friend said he counted 22. To be honest, I wasn’t capable of thinking much near the end of that set.
During the upcoming holiday, I’m thinking about doing some bodyweight-oriented conditioning work, in preparation for another gaining phase. Eating and training to grow has become… cumbersome.
Decided to do some deadlifts for my “main” work today. Here’s the complete log:
Deadlifts
5x60kg
5x80kg
1x100kg
8x110kg
Seated Cable Row (Pretty cheaty)
5x13-15x67.5kg
Bench Press
5x8-10x50kg
Bayesian Curls
4x10-12x12.5kg
15mins of dips+chins, alternating
20min on rower
Notes+Thoughts
First time I had maxed out on deadlifts in a while, interesting to see where my strength is, compared to a couple months ago (90kgx4 vs 110kgx8)
Bayesian curls looked funky, but they were something I quite liked. The greater range of motion and unilateral nature of the movement meant I was using less weight, and putting less strain on my elbow.
Looking forward to the training while abroad. What I thinking of doing, is taking a few movements (pushups/dips, chinups, prisoner squats) and just seeing how many I can rack up in a short amount of time. There’s a simple means of progression (more reps, same time), and it should get me conditioned and ready for another block of gaining-oriented training.
Good session, deadlifts have been feeling very strong lately. I have a sneaky suspicion, if I peaked my strength, I could hit 3 plates, or close to it. Not that I’m going to, I have no reason
I have one more fun session tomorrow, before my trip abroad and bodyweight, conditioning based training.
After that, I’m considering running the “Deepwater” beginner program. It looks insane, but I am naturally drawn to doing lots of volume oriented work, and I can’t imagine it NOT increasing my strength and getting me closer to my goals.
Legs were feeling fresh, but after the amount of deadlifts I had done earlier this week, I decided to stick with mainly machines.
Dips felt amazing, just flew through them.
I have had alot of fun with this kind of instinctive training, but I am honestly ready to switch to something more regimented, after the upcoming conditioning miniblock.
Quick question, and I this may be me overthinking things, but, looking at the training max of 70% of a 10rm, puts me at 10x10 squat weight of 52.5kg - something that seems mildly uncomfortable at worst. Because my absolute strength is lower compared to the average lifter, could you foresee the program working better if I upped the percentages?
I hope that made sense, if you need me to elaborate further, I’m happy to do so.
It’s SUPPOSED to be easy for the first 2 weeks. That’s because you lose 1 minute of rest on weeks 3 and 4, and then another minute on weeks 5 and 6.
If weeks 1 and 2 completely blow you out of the water, you’ll have no chance of surviving weeks 5 and 6. Weeks 3 and 4 will be the wake up call of “oh wow, this is going to suck” and weeks 5 and 6 will be death and rebirth.
And THEN you up the weight for intermediate and experience it all over again with something terrible.
An alternative could be to not use you 70% of your 10rm, but use whatever weight you would typically do 3x10 with and then use that weight for 10x10. Jon has talked about that in a few podcasts.
Heading to SA tomorrow for holiday, and will be beginning my bodyweight/conditioning oriented training. I have decided to pick a few movements (pushups, prisoner squats, etc…) and will alot myself a time to get in as much work as possible, increasing reps as a means of progression.
My conditioning has actually gotten pretty solid after pushing it in BBB beefcake, RHR is around ~42 BPM when relaxed. Gonna be interesting to see how far I can push it, in prep for deepwater. I have ran my own botched version of 10x10/density training in the past, and know how much it can taxing it can be.
I’m alive! And back from my trip, which I enjoyed, doing a quick 20min bodyweight circuit in the mornings to retain some level of fitness. I would like to run deepwater, but unfortunately my schedule closes up AGAIN, interrupting the program if I were to run it, which sucks, but that’s life. Consequently, I’ll be doing some more “random” workouts similar to before my hiatus. Here was today’s:
Deadlift
60kgx3
80kgx3
100kgx1
125kgx3 (topset)
Deadlift w/ chains
(100kg+chains) - 8, 5, 5, 5, 5
(80kg+chains)x12+4+4+1, done rest-pause, ~10 deep breaths inbetween.
Dumbbell Rows
27.5kg - 8, 8, 7, 7, 7
“Kroc” Rows (really just rows with awful form)
32.5kgx14
Various curls and pullovers throughout
Notes+Thoughts
Topset was a little disappointing, was aiming for 5 reps, but that wasn’t happening.
Looking back on the recording of the set, it was clear lockout was a weak point, I was spending 2 seconds trying to grins it out on the last rep.
Because of this (and because it looked fun), I decided to do some deadlifts with chains, which were interesting.
Nothing else notable occurred, glad to be back though.
No access to the gym today, so slightly limited equipment/variety.
10x8-10 elevated weighted pushups, slow tempo. Unknown weight, just used my backpack filled with a bunch of books.
4x15-20 7.5kg overhead tricep extensions
4x15-20 7.5kg standing dumbell curls
2xAmrap elevated pike pushups
Notes+Thoughts
with it being the holidays, gym access is limited, meaning I’ve had to improvise some of these “stranded” workouts. Not ideal, but the body doesnt know if Im in the gym, only the stimulus. Thats what I tell myself at least
Now that I am no longer running BBB beefcake, I decided to go for a run, just to see how my cardio is holding up.
The run was 7km, and took me 35min, meaning, at a pace of 5min/km, I’m basically exactly where I was pre-BBB.
Now that I’m no longer perpetually in a state of slight inflamation/bloat, I actually see that I’ve put on some muscle! Particularly in my spinal erectors and traps, so those deadlifts did their job, but everywhere is atleast noticeably bigger/more defined.
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alright, thanks for the clarification. The 3x10 working weight idea sounds more applicable, I’ll run that. Appreciate the reply!