Pretty or ugly is sometimes just how we feel. Only way to really tell is to video everything and who has time for that. There are plenty of times when I think a set is slow and ugly and when I watch the video back it actually looks ok.
What really matters is you got the job done and now you move on to the next one.
3 Likes
Woke at 76,9 kg Iāll try to eat a bit more.
Todays training: DL PR + OHP 5 x 10
Viking 531 BBB
C1W1D2
Warmup: Ergorower, bpa, lazy lifter + fluff
OHP SS pull up 7, 7, 6, 6, 6
- 5 x 10 @ 27,5 kg pretty easy
Deadlift
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10 x 70, 5 x 95, 107, 120 kg
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10 x 120 kg
Giantset
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DB Bent reverse delt raise: 3 x 20 @ 8 kg
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DB one arm row: 3 x 10 x 22 kg
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Front squat 8 x bar, 40, 40 kg
.
40 minutes + 10 minutes warm up.
OHP was easy as with bench Iām going for 11 and 12 reps for the next couple of weeks.
DL was pretty hard today, got my 10 reps as I should with a couple more in the tank, but it was hard.
Giant set Iām still not sure what to do here. Going to do goblet squat not front squat.
Yesterday was 20 min on the treadmill said I ran 4 km but itās easy on the treadmill happy with 20 minutes.
8 Likes
Iād argue that ten reps on the deadlift are always hard. Even for a guy with good conditioning like yourself.
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Is that conditioning or just enduring the suck?
Either way, good work Mort
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That could also be a description for conditioning to a degree 
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Might be enduring but when Iām feeling good I love to strain through 8 - 12 reps on DL, however it takes a bit out of the rest of the workout.
@Koestrizer yes ten rep DL kind of sucks and on monday Iām doing 5 sets of 10 not looking forward to that.
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Iām already starting to think about changing the template.
Just went through a bit of Jims forum.
Saw a post of one doing BBB as well and had set it up like Krypteia sort ofā¦ made me think why not.
So paring lower body squat - DL and upper body bench - press
then Iāll superset dips - pull ups on lower body days
and rows and core shit on upper body days. Krypteia calls for goblet squat and a hinge on upper body days. Not for me Iām still running and playing badminton so legs takes some beating.
Iāll actually start it right away on my second weekā¦
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I like to BP and squat in the same session, but not so much for DL and OHPā¦ lol
Woke at 76,9 kg so Iām pretty lean weight wise, but no abs to show, Iām a skinny fat bastard.
Todays training: Bench PR ā Squat 5 x 10
Viking 531 BBB
C1W1D3
.
Warm up: rope skipping and some fluff
.
Bench Press SS
underhand BB row 6 x 10 x 50 kg alternate bench ab thing 6 x 12
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5 x 55, 62, 70
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10 x 70 kg
OHP Still supersetting rows and abs
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5 x 32, 37, 42,5 kg
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10 x 42,5 kg
Squat SS DB bench alternate chin ups
- 5 x 10 52,5 kg
SS - DB bench 4 x 10 @ 22,5 kg
- chin ups 4 x 5
.
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45 minutes + 10 minutes warm up.
.
Helping a friend rebuild a house this week, some tearing down and moving lotās so another week of hard work
So today was a switching day, I did the bench PR followed by the OHP PR, this week Iāve done the BBB work on those lifts. Then I did BBB squat did squat PR set Monday so only lift Iāve been missing of the first week is BBB deadlift. I can live with that.
Next week is second week of BBB with a more normal setup, except deadlift. DL are going to be 5x5 starting at 80 kg and increasing by 5 kg every week until the work is going to get to hard, Iām hoping to get to 5x5@140 kg thatās about 13 weeks of work.
I will however as stated alternate assistance between main work.
If Iām not to beat up, Iāll do some delt, bicep or triceps work. If Iām good Iāll do some technique with cleans and power cleans.
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This is exactly what I was thinking as I was reading this. Iād never do BBB on deads but I might be able to convince myself to do SSL.
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SSL for singles could be good for technique work
Why not 5x5? Itās going to be 75%, 80%, and 85% of your TM. I think you can handle it.
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Well it was a thought. Iāll start out with about 60% and build from there til I canāt do it anymore might surprice my self
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woke at 77,2 kg
Todays training
Badminton 1Ā½ hour lost two games won one game.
Gonna be hard to do squat PR tomorrow.
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Woke at 76,9 kg holding the weight around 77 kg, Iām pretty happy with that.
Todays training: Squat PR ā DL 5 x 5
Viking 531 BBB
C1W2D1
Warmup: rope skipping, bw squat, BPA
.
squat
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5 x 75, 85 kg
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3 x 95 kg
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8 x 95 kg + 4 x 75 kg dropset
Deadlift
- 5 x 5 @ 80 kg paused of floor
Alternated in between squat and deadlift
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pull up 5 x 6, 1 x 5
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ring dips 6 x 5
Giant set 3 rounds
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Hang leg raise: 3 x 10
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EZ curl: 27,5 kg x 8, 8, 8
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Bulgarian split squat: 2 x 8 kg DB 8, 9, 10 reps
45 minutes + 5 minutes warm up.
.
Squat was fine, topset was probably too hard. Grinded the last two reps, I blame yesterdays badminton, well I got the eight reps.
DL was very easy, decided to pause all reps just of floor.
Pull ups got hard when I started DL, dips was fine all the way.
I was fine after the main lifts.
The giant sets on the other hand got me totally out of breath.
Great day under the bar, canāt wait until Wednesday.
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LOL! Remembered you, mort! Probably fake, but still makes for a good chuckle
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haha Whang, wish they could fix me that easy.
Btw got some sore legs today, must have been the paused DL yesterday, first time in a long time Iāve experienced that.
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Keep up the good work mort! Hope the finger isnāt giving you any sort of problems
Itās just annoying, doesnāt hurt. Unless Iām outside and itās cold, just have to wear gloves.
Waiting for the spring and a bit warmer weather.
1 Like
Woke at 77,3 kg
Todays training: Bench PR + OHP 5 x 10
Viking 531 BBB
C1W2D2
Warmup: rope skipping, bpa, kb press + fluff
Bench
-
5 x 60, 67,5 kg
-
3 x 75 kg
-
8 x 75 kg + 6 x 60 kg dropset
OHP
- 5 x 11 @ 27,5 kg
Supersetting BB row + Bench ab tuck in between, alternated
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BB row 6 x 10 @ 50 kg same as last week
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Bench ab tuck 6 x 12 reps
.
Giantset
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DB Bent reverse delt raise: 3 x 15 @ 8 kg
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push up: 3 x 11
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KB swing 3 x 10 @ 20 kg
.
40 minutes + 10 minutes warm up.
Bench is still hard getting the reps as supposed to.
Iām getting used to the feeling that bench is not as good as it was. It will eventually be better, at that Iām confident.
OHP was harder than expected.
Giant set was quick and fine.
Iām sticking to Jims work for the rest of the year, if I stray from the path tell me to get back on track, I have to see if following a program og principle for a year will be good.
5 Likes