Enjoy the deload, bud, give those joints a rest!
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; 06-14-2012 at 08:24 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; 06-16-2012 at 05:23 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; 06-17-2012 at 11:38 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; 06-16-2012 at 04:55 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 HTC-12 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; 07-03-2012 at 07:21 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; 07-03-2012 at 07:21 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; 07-03-2012 at 07:21 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; 07-04-2012 at 11:24 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; 07-06-2012 at 04:09 PM.
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