no idea. my current tm is 346 lb but i don’t know what my actual 1rm is.
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Press TM 60 kg
Press
39 kg x 5
45 kg x 5
52 kg x 5
42 kg x 10
42 kg x 10
42 kg x 10
42 kg x 10
42 kg x 10
Alternating with underhand lat pulldown x 5 sets
Cable Y raises 3 sets
So I increased the percentage of the BBB work to 70% for this cycle. This’ll be very hard. Getting all the reps in on my 5 sets was nearly impossible and I had to cheat the last 1-2 of the last two sets.
I’ll take that, though, because I am now eating a shit ton with a precise performance goal by next week: suck a little let at those 5 sets with that weight.
What bothers me is I still haven’t fixed my press. I tried gripping the bar differently, in a lot of ways, but pressing still kills my wrists. On some reps when I get fatigued I also notice that at the lockout I feel a sharp pain inside my right shoulder, probably due to an alteration in my form; I try to keep a sound elbow path but some reps still hurt when I lock out. I wish I’d find a way to fix my press once and for all.
This cycle will be a lot of work, but I believe that now it’s really time for things to come together after the previous 4 cycles of BBB where I kept the % at 50 and then 60%.
Deadlift TM 162 kg
Deadlift
105 kg x 5
122 kg x 5
137 kg x 5
112 kg x 10
112 kg x 10
112 kg x 10
112 kg x 10
112 kg x 10
This workout crushed my soul. Having now switched to TnG deadlifts, I have to master this modality. The part where I touch the floor with the bar and revert the movement is still problematic, it seems like the bar touches the floor with one side slightly earlier than the other, so it comes back up unevenly, slightly oscillating. I caught myself reversing the mi sent a hair before I would even touch the floor, doing almost basically a full range SLDL.
Keeping the tension throughout all the set made a tremendous difference in the feeling in my traps, which by the end of every set felt like they were being torn off the bones. My hamstrings and glutes didn’t feel as pumped as usually though, although now (the next day) I still have pretty significant DOMS in my legs.
What took the hardest beating was my lower back though. It was pumped as it’s ever been, and today every moment hurts in my lower back and traps.
Man, I love lifting.
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Bench TM 94 kg
Bench
62 kg x 5
70 kg x 5
80 kg x 5
62 kg x 10
62 kg x 10
62 kg x 10
62 kg x 10
62 kg x 10
Alternating with curls 3 x 10-15, cable row 2 x 10
Paused Dips 2 sets
Squat TM 130 kg
Squat
84.5 kg x 5
97.5 kg x 5
110.5 kg x 5
92 kg x 10
92 kg x 10
92 kg x 10
92 kg x 10
92 kg x 10
Damn I’m getting fat
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I wear extra long socks on DL day after a shin scrape got infected. Helps not annihilate the shins too
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I did that for a while, but after some time I got sick of it because I can’t stand high socks.
I’ve since slightly altered my technique so that the bar doesn’t come into contact with my shins on the ascent, but is rather a couple millimeters out in front, and now it doesn’t bother me anymore.
So I got back into the gym yesterday after the stomach bug and did my workout, but it was awful. I survived to it but it was really bad. Today I was feeling bad again and didn’t train, and due to other constraints I won’t be able to train until Monday.
And I also barely ate anything for the past three days (excluding yesterday, when I was able to get in some calories) because I get nauseous from everything. My motivation is really low now. I can’t wait to get back to normal.
Hey man I saw your mystery bruise in flame free. Just wanted to say that if it happens again and you’re definitely sure that there’s no trauma if a new bruise comes up, you should have it checked with your MD. Could be a bleeding or clotting problem. I hope it’s nothing though and really just a freak accident
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Okay so the weekend’s coming to an end, and tomorrow I’ll get back into the gym after last week’s issues. My last workout was the press, so tomorrow will be deadlifts.
My stomach is still feeling a bit funky and the desire to eat is kinda lacking. I have been craving junk food but the thought of eating rice with beef doesn’t excite me, despite I always loved my diet. I also lost 3 lbs, but I’m not too surprised.
I have had a lot of time to think about my training lately, and I questioned some of what I’m doing. Not that it’s the first time I’ve done it.
I was dreading the gym, and felt like I was burning out on the high volume, while also questioning whether I was in fact doing myself a favor with all those sets. I felt like I wanted to go back to a pr set template, with lots of assistance and use that to build muscle, without all the necessary volume.
Then I reminded myself that it’d be the millionth time I switch programs. I’m only into my fifth consecutive of BBB and I can still reap plenty benefits from it. So I’m going to stick with it.
One change that I feel like I need to make though, is dropping the press. I did pretty much everything I could to make it work for me, but I feel more and more like my body isn’t cut for it. I hurt my wrists, back, and shoulders pretty much every time I perform it. Is it really worth it?
My thought would be to sub in a shoulder + assistance day in place of my press day, with the knowledge in mind that my goal is bigger muscles, not specifically a bigger press. That way I can get in some useful movements that I am often too exhausted to do after all that pressing volume, and that are probably even better for delt growth. I also want to do more arm work but I never discipline myself into doing it, and having a day for those smaller exercises might do me some good. That day would be something like:
Seated DB press 2x6-8
Cable Y raises 3x10-15
Plate front raise 2x10-15
Rear delt raises 3x10-15
Underhand lat pulldown 3x10-15
DB curl 2x10-15
@T3hPwnisher what’s your opinion? Is this blasphemy to the original program?
Hey man, you didn’t ask me but if your goals for lifting don’t include a big press, I wouldn’t worry about ditching it if it’s causing more trouble than it’s worth. Can you incline bench pain free? Could be an easy option to just sub out a movement within the same program.
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damn I hadn’t thought of this. I haven’t incline benched in a long time, I never liked the movement particularly but if it doesn’t cause me pain it could be worth trying. thank you for the suggestion!
Np dude!
Another thing you could try is dumbbell OHP instead of BB. Might feel better
That’s kinda what I thought, it’s just that programming dumbbell work like you do with barbell exercises feels dumb to me
To me dumbbell work is harder than barbell work
How about progressing your press as before but switch your BBB sets to dumbbell presses? Still allows you to practise and progress the movement, but cuts the volume of straight bar pressing massively.
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In what way?
Like, it’s harder to lift… if you can bench 225 for 1 I’d bet my paycheck you’re not gonna get 110’s for 1. From what I’ve experienced and seen around dumbbells are harder to lift because they lack the stability you get my having your arms locked to a single bar.
Edit: have you ever fooled around with dumbbell movements that you’d do with a bar? OHP, press, rows?
That’s not what I meant by not wanting to program dumbbell work like barbell work. It doesn’t have to do with difficulty