Guys. I don’t know why I get this itch every damn year right before summer, but fuck me, I am thinking about making another run at stuff. I hate being weak, I admit it. I like the better conditioning, but dammit, that isn’t enough for me. I was looking back at my log from the end of last year, and holy shit, that was a different person. WTF am I going to do.
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Unleash the beast, embrace the demon and start eating some burgers. This is exactly why I don’t try to 75kg with visible abs, I do not like being weak!!
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BBB Beefcake
Building the Monolith
Deep Water
In that order
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If you were do this and have a proper go at it, please log all of it and do pics vids through out. This could be an awesome transformation.
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A bit of a dumb question…is “Beefcake” just a different descriptor for BBB, or is it a variation of BBB? Because I am already the (self proclaimed) king of BBB and would absolutely be doing that as the first thing. Always works for me.
Not sure about the others, but there are plenty of gains to make before I even get there. I think the key here is that I have to keep in some kind of conditioning, because I usually ignore that part of the program.
Hah, it would be pics of a small/fat guy turning into a slightly larger small/fat guy with slightly less chickeny legs. I probably actually look stronger when I am smaller like this.
I wasn’t thinking about how your show muscles look. More interested in your mind set change and how strong you get mentally and physically. Surely you must have worked out by now that I’m not in this to look good on the beach.
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You’re so damn sexy that sometimes I forget.
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But yeah, I guess I am doing this. Still have to figure out the particulars of the program, the goals, etc., but my mind is already shifting towards it. And hell, I get to eat a bit more, so that is a win.
For today, shoulders. Call it week 2 of BBB. Did 14 reps at 50 last time, so need to get close to that today with 52.5. Switched over to TM style on the deads.
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Standing Barbell Shoulder Press (OHP)
- 25 kg x 5 reps
- 30 kg x 5 reps
- 35 kg x 3 reps
- 40 kg x 3 reps
- 50 kg x 3 reps
- 52.5 kg x 15 reps
- 42.5 kg x 10 reps
- 42.5 kg x 10 reps
- 42.5 kg x 10 reps
- 42.5 kg x 10 reps
- 42.5 kg x 10 reps
-
Barbell Deadlift
- 60 kg x 5 reps
- 70 kg x 5 reps
- 90 kg x 5 reps
- 105 kg x 3 reps
- 120 kg x 3 reps
- 135 kg x 1 reps
- 150 kg x 1 reps
- 160 kg x 1 reps (joker)
- 105 kg x 5 reps
- 105 kg x 5 reps
- 105 kg x 5 reps
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Muscle-Up
- 4 reps
- 1 reps
Anyway, 15 reps on the topset was an improvement, even if still disappointing.
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Welcome to rep city my man
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BBBB uses FSL weights for the BBB sets. Jim has a post on his blog that lays out the program. I think it’s pretty easy to find.
Excited to see how it goes for you. Maybe your body will respond extra well to all the heavy volume since you’ve been away from the gym for so long.
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So…First Set Last would mean I would take my first working set and do that for the last 5 sets (for 10)? My usual program already does that, except I usually make them a bit heavier. FSL would have been 40 kilo today, assuming I understand it correctly. Which I probably don’t.
Yep, that’s right. But since the FSL weight increases weekly, so do your BBB sets.
Maybe I’m similar; whenever I do BBB, I find that anything less than FSL weights is not challenging at all and in some cases I could go a touch higher. But it also depends on the lift and your rest times. Then again, Jim prefers you err on the side of too light.
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Yeah, I usually just get those BBB sets somewhere between 70 and 80% when I am really in good lifting shape (and that is murder after the AMRAP set). I have always done well when programming like this. Sometimes I think Jim errs on the ‘light side’ because a lot of people are whiny babies. I am only a whiny baby on the forums.
You should be totally fine. In a way I agree with you. People don’t want to do heavy sets of ten on squats or deadlifts, and if they do, then five sets will take them longer than Jim’s recommended twenty minutes, which is plenty in my experience. But I think he also changed his BBB recommendation from ~50% to FSL because he now works with younger and or weaker athletes who respond better this way.
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I even seem to remember some of the old skool BBB saying to start out at like 40% and work up to 50, maybe 60%. For me, I was always like ‘what’s the point’, so I just pushed it higher. This was before FSL was even a thing, so it seems possible Jim stole it from me and now owes me some royalties.
The main thing is, however, that it works. AMRAP and high % BBB is where the money is. Even better if you perform the BBB a second time that same week, which I normally do.
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The other key to BBB Beefcake is getting the supplemental work done in under 20 minutes, while mixing it in with the prescribed assistance work. The article lays it all out.
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Yeah, I saw that. But like you, I am a stubborn sumbitch, not very likely I will follow a plan like that to the letter.
The 20 minutes is worth following, but yeah, I added a bunch more assistance.
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My normal MO would have me finishing the BBB sets well under 20 minutes, but no other supplemental stuff mixed in. I put aside whole days for that shit.