
Enjoy the deload, bud, give those joints a rest!
Add me on Facebook: Gaz Pengelly
Best Lifts:  Goals:
SQ167.5(368.5)  180(396)
BE112.5(247.5)  120(265)
DL205(451)  220(484)
www.garethkpengelly.co.uk
Sunday Deadlift
06/10/12
MONTH 1 = BBB
Wave4  DELOAD  40%x5, 50%x5, 60%x5
 Deadlift  1rep max is 255
Bar x 5
100lbs x 5
115lbs x 5
140lbs x 5
 Squats  DELOAD = 4 x 10 @ 50%
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
 Ab Wheel
x 10
x 10
x 10
x 10
x 10
Took few days off, got slight stomach illness, no energy for lifting, and this 4 days a week took a toll on me after one month, warn out. Back to start up Month 2 now, still a little low on energy, we see how this goes.
Last edited by Zorachus; 06142012 at 07:24 PM.
Thursday  Military Press
06/14/12
MONTH 2 = BBB
Wave1  70%x5, 80%x5, 90%x5
 5/3/1 OH Press  1rep max is 160
Bar x 5
60lbs x 3 warmup @ 40%
100lbs x 5
115lbs x 5
130lbs x 5
 Bench Press; 5 x 10 @ 60% = Month 2
120lbs x 10
120lbs x 10
120lbs x 10
120lbs x 10
120lbs x 10
 Lat Pulldown's 5 x 10 = Up weight 10lbs Month 2
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
 Curls 3 x 10 = Up weight 10lbs Month 2
50lbs x 10
50lbs x 10
50lbs x 10
Last edited by Zorachus; 06162012 at 04:23 PM.
hows the first day back after a deload feel?
H: 5'7" W:185
Goals: 495 315 585
“Persistence Persistence.”  Calvin Coolidge.
"I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"Belial
"I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg."  Belial
Journal
Now Month 2 being 60% assistance, and first day back lifting heavy again, and just being sick earlier in week. Yeah a swift hard kick in the nuts for sure.
Doing 5 reps Military 130lbs was tough enough, with slow good form
No way I can do this program and upping the assistance weight 10% heavier each month, and still do 5 x 10 reps/sets with good form. Month 3 is 70% assistance weight and still 5 x 10, now way, I will have a heart attack
Last edited by Zorachus; 06172012 at 10:38 AM.
Sunday Deadlift
06/16/12
MONTH 2 = BBB
Wave1  70%x5, 80%x5, 90%x5
 Deadlift  1rep max is 265
Bar x 5
100lbs x 3 warmup @ 40%
165lbs x 5
190lbs x 5
215lbs x 5
 Squats 5 x 10 @ 60% = Month 2
160lbs x 10
160lbs x 10
160lbs x 10
160lbs x 10
160lbs x 10
 Ab Wheel
x 10
x 10
x 10
x 10
x 10
Last edited by Zorachus; 06162012 at 03:55 PM.
Monday Bench Press
06/18/12
MONTH 2 = BBB
Wave1  70%x5, 80%x5, 90%x5
 5/3/1 Bench Press  1rep max is 225
Bar x 5
80lbs x 3 warmup @ 40%
140lbs x 5
160lbs x 5
180lbs x 5
 Military Barbell Press; 5 x 10 @ 60% = Month 2
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
 Dumbbell Rows; 5 x 10 = Up Weight 10lbs Month 2
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
 Tricep push downs; 3 x 10 @ 50% = Up Weight 10lbs Month 2
55lbs x 10
55lbs x 10
55lbs x 10
Good work, bud. Glad to see I'm not the only person getting his ass kicked by BBB, haha
Add me on Facebook: Gaz Pengelly
Best Lifts:  Goals:
SQ167.5(368.5)  180(396)
BE112.5(247.5)  120(265)
DL205(451)  220(484)
www.garethkpengelly.co.uk
Since moving the assistance weight up another 10% for Month 2, on the final couple of sets, 4th and 5th, I can't complete 10 in a row with slow good form, so going to an HTC12 rep scheme, 6 in a row, then a pause for like 10 seconds or so, do 2 reps, and then wait a short bit, and do the final 2 reps.
Is that ok ? Or cheating ?
Nothing wrong with a pause, in my eyes, others may differ though.
I read up on the 3 month challenge only the other night, in fact. Sounds so so tough.
I'm only on normal BBB and I'm shaking by the end of the last set, haha.
Add me on Facebook: Gaz Pengelly
Best Lifts:  Goals:
SQ167.5(368.5)  180(396)
BE112.5(247.5)  120(265)
DL205(451)  220(484)
www.garethkpengelly.co.uk
Wednesday Squats
06/20/12
MONTH 2 = BBB
Wave1  70%x5, 80%x5, 90%x5
 5/3/1 Squats Using Powertec Workbench  1rep max is 300
Bar x 5
110lbs x 3 Warmup @ 40%
190lbs x 5
215lbs x 5
245lbs x 5
Deadlift = 5 x 8 @ 60% = Month 2
140lbs x 8
140lbs x 8
140lbs x 8
140lbs x 8
140lbs x 8
 Hanging leg raise
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
Thursday  Military Press
06/21/12
MONTH 2 = BBB
Wave2  70%x3, 80%x3, 90%x3
 5/3/1 OH Press  1rep max is 160
Bar x 5
60lbs x 3 warmup @ 40%
100lbs x 3
115lbs x 3
130lbs x 3
 Bench Press; 5 x 10 @ 60% = Month 2
120lbs x 10
120lbs x 10
120lbs x 10
120lbs x 10
120lbs x 10
 Lat Pulldown's 5 x 10 = Up weight 10lbs Month 2
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
 Curls 3 x 10 = Up weight 10lbs Month 2
50lbs x 10
50lbs x 10
50lbs x 10
Looking great in here, trainings on point.
H: 5'7" W:185
Goals: 495 315 585
“Persistence Persistence.”  Calvin Coolidge.
"I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"Belial
"I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg."  Belial
Journal
Sunday Deadlift
06/24/12
MONTH 2 = BBB
Wave2  70%x3, 80%x3, 90%x3
 Deadlift  1rep max is 265
Bar x 5
100lbs x 3 warmup @ 40%
165lbs x 3
190lbs x 3
215lbs x 3
 Squats 5 x 10 @ 60% = Month 2
160lbs x 10
160lbs x 10
160lbs x 10
160lbs x 10
160lbs x 10
 Ab Wheel
x 10
x 10
x 10
x 10
x 10
Monday Bench Press
06/25/12
MONTH 2 = BBB
Wave2  70%x3, 80%x3, 90%x3
 5/3/1 Bench Press  1rep max is 225
Bar x 5
80lbs x 3 warmup @ 40%
140lbs x 3
160lbs x 3
180lbs x 3
 Military Barbell Press; 5 x 10 @ 60% = Month 2
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
 Dumbbell Rows; 5 x 10 = Up Weight 10lbs Month 2
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
 Tricep push downs; 3 x 10 @ 50% = Up Weight 10lbs Month 2
55lbs x 10
55lbs x 10
55lbs x 10
Thursday  Military Press
06/28/12
MONTH 2 = BBB
Wave3  75%x5, 85%x3, 95%x1
 5/3/1 OH Press  1rep max is 160
Bar x 5
60lbs x 3 warmup @ 40%
110lbs x 5
120lbs x 3
135lbs x 1
 Bench Press; 5 x 10 @ 60% = Month 2
120lbs x 10
120lbs x 10
120lbs x 10
120lbs x 10
120lbs x 10
 Lat Pulldown's 5 x 10 = Up weight 10lbs Month 2
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
 Curls 3 x 10 = Up weight 10lbs Month 2
50lbs x 10
50lbs x 10
50lbs x 10
Last edited by Zorachus; 07032012 at 06:21 AM.
Sunday Deadlift
07/01/12
MONTH 2 = BBB
Wave3  75%x5, 85%x3, 95%x1
 Deadlift  1rep max is 265
Bar x 5
100lbs x 3 warmup @ 40%
180lbs x 5
200lbs x 3
225lbs x 1
 Squats 5 x 10 @ 60% = Month 2
160lbs x 10
160lbs x 10
160lbs x 10
160lbs x 10
160lbs x 10
 Ab Wheel
x 10
x 10
x 10
x 10
x 10
Last edited by Zorachus; 07032012 at 06:21 AM.
One issue I am having, my right foot hurting on the bottom flat part. Seems doing Squats + Deadlifts now twice a week, taking a toll ? Hurts after I do Squats. Maybe a I need a pad under my feet ?
Monday Bench Press
07/02/12
MONTH 2 = BBB
Wave3  75%x5, 85%x3, 95%x1
 5/3/1 Bench Press  1rep max is 225
Bar x 5
80lbs x 3 warmup @ 40%
150lbs x 5
170lbs x 3
195lbs x 1
 Military Barbell Press; 5 x 10 @ 60% = Month 2
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
 Dumbbell Rows; 5 x 10 = Up Weight 10lbs Month 2
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
 Tricep push downs; 3 x 10 @ 50% = Up Weight 10lbs Month 2
55lbs x 10
55lbs x 10
55lbs x 10
Last edited by Zorachus; 07032012 at 06:21 AM.
That was a high volume ass kicker workout
Wednesday Squats
07/04/12
MONTH 2 = BBB
Wave3  75%x5, 85%x3, 95%x1
 5/3/1 Squats Using Powertec Workbench  1rep max is 300
90lbs x 5 = warmup
160lbs x 3 Warmup
200lbs x 5
230lbs x 3
255lbs x 1
Deadlift = 5 x 8 @ 60% = Month 2
140lbs x 8
140lbs x 8
140lbs x 8
140lbs x 8
140lbs x 8
 Hanging leg raise
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
Last edited by Zorachus; 07042012 at 10:24 AM.
Thank God, DELOAD is next. Can I drop down all assistance lifts to 50% for the deload, or keep them high still ?
Thursday  Military Press
07/05/12
MONTH 2 = BBB
Wave DELOAD  40%x5, 50%x5, 60%x5
 5/3/1 OH Press  1rep max is 160
Bar x 5
60lbs x 5
70lbs x 5
85lbs x 5
 Bench Press; 4 x 10 @ 50% = DELOAD
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
 Lat Pulldown's 4 x 10 = DELOAD
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
 Curls 3 x 10 = Up weight 10lbs Month 2
50lbs x 10
50lbs x 10
50lbs x 10
Last edited by Zorachus; 07062012 at 03:09 PM.
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