BB Overhead Press
90x5
110x5
130x3
155x3
175x3
200x5
Dips
60x5
80x5
100x5x3 sets
Chins
BWx56 (over several sets scattered throughout workout)
Conventional Deadlift
240x5
300x5
355x3
415x3
475x3
535x4
Front Squat
185x5
225x5
275x5x3 sets
BB Curl
95x8x3 sets
115x8
135x5
Bench Press
125x5
160x5
190x3
220x3
250x3
285x4
DB Row
80x12
110x12
140x12
DB Incline Bench
80x12
90x12
100x8
BB Curl
110x8x3 sets
Notes:
I probably need to reset my training maxes after this cycle.
I am going to get back to following the BBB assistance work.
I am limiting my food intake so that I can trim off some bulk (I feel heavy on my feet and my knees hurt when I run).
Back Squat
190x5
240x5
290x3
365x5
410x3
460x3
290x10x5 sets
Leg Curl
100x10x5 sets
[quote]OldSchoolSwole wrote:
Bench Press
125x5
160x5
190x3
220x3
250x3
285x4
DB Row
80x12
110x12
140x12
DB Incline Bench
80x12
90x12
100x8
BB Curl
110x8x3 sets
Notes:
I probably need to reset my training maxes after this cycle.
I am going to get back to following the BBB assistance work.
I am limiting my food intake so that I can trim off some bulk (I feel heavy on my feet and my knees hurt when I run).
[/quote]
I think your suffering similar to to what I went through a few weeks back so I restted my maxes only doing the trimutive method/following wendlers log on efs and adding cardio/strongman bs. Howād you find your lifts went when doing little assistance work?
Nice numbers by the way
Irish
BB Overhead Press
90x5
110x5
130x3
165x5
185x3
210x3
130x10x5 sets
Chins
BWx10x5 sets
DB Curls
Sit-Ups
Conventional Deadlift
240x5
300x5
355x3
455x5
505x3
565x0
Awful workout after a string of exhausting training sessions. I was feeling beat up so I did not attempt the final set. I am going to finish up this cycle on Wednesday, take my deload week, and continue training under the BBB program with reset training maxes. I am also going to start to keep a record of my conditioning work.
I have crunched the numbers and based on the max effort sets over the last few months my maxes are approximately:
Press: 240
Deadlift: 600
Bench: 350
Squat: 510
I suspect that I was having one of those rare superhuman days the day I pulled 635, back squat progress is understandably stagnant due to the long layoff from back squatting, but on a positive note my press has increased by 25 pounds and my bench has increased by 30 pounds.
My new training maxes for the start of the next cycle are:
Press: 215
Deadlift: 540
Bench: 315
Squat: 460
Bench Press
125x5
160x5
190x3
235x5
270x3
300x2
190x10x5 sets
Chins
BWx10x5 sets
Deload
Press
90x5
110x5
130x5x3 sets
Chins
BWx10x5 sets
Deload
Conventional Deadlift
240x5
300x5
355x5x3 sets
Sit-Ups
BWx20x5 sets
Deload
Bench Press
125x5
160x5
190x5x3 sets
Chins
BWx10x5 sets
Cardio
1.5 mile run
Bleacher Sprints x 1.5 laps
Deload
Squat
190x5
240x5
290x5x3 sets
Saturdayās Cardio
1.5 mile run
Bleacher Sprints x 1.5 laps
Nice logs, got some good rep gains. How did you feel your gains were with the assistance and also without. Sometimes i feel the assistance is just to much. I got a long on here iām just starting out. Check it out sometime
[quote]saskjudo wrote:
Nice logs, got some good rep gains. How did you feel your gains were with the assistance and also without. Sometimes i feel the assistance is just to much. I got a long on here iām just starting out. Check it out sometime[/quote]
The amount of assistance work that I do does not seem to affect me too much. I have a lot of muscular endurance from back when I used to wrestle.
As I start to lose weight; however, my maximal strength falls off some (possibly because I have less fat around my joints), and my base does not feel as stable on really heavy lifts.
Press
90x5
110x5
130x3
145x5
165x5
185x7
130x10x5 sets
Chins
BWx10x6 sets
Thanks for the reply, Have you noticed very much of a strength decrease while losing weight, or just slight?
[quote]saskjudo wrote:
Thanks for the reply, Have you noticed very much of a strength decrease while losing weight, or just slight?[/quote]
I cannot really tell yet if the strength loss can be attributed to weight loss, but I do know that the addition of running to my training is really kicking my ass. I have to run because, unfortunately, the 1.5 mile run seems to be a staple in the majority of fire department physical exams.
Deadlift
215x5
270x5
325x3
350x5
405x5
460x5
325x10x5 sets
Sit-Ups
BWx20x3 sets
Leg Raises
BWx20x3 sets
I havenāt felt like sticking to 5/3/1 lately. I have just been doing my simple and absolutely brutal 20 rep routine.
Last 3 workouts:
Monday
Squat
145x10
235x15
325x20
Chins
BWx10x3 sets
Dips
BWx15x3 sets
Wednesday
Press
135x5
160x5
185x5x3 sets
BB Curl
100x10x5 sets
Friday
Deadlift
225x10
315x15
405x20
Chins
BWx10x5 sets
Dips
BWx15x5 sets