Prob started too heavy if you only got 7 reps on the first 5 week. Might be adaption tho. BBB DL does indeed sound retarted imo.

I think that maybe it was also due in part to not taking proper breaks between my sets. I probably gave myself 3 minutes of rest before my heavy workset and should have given like 5+.

Also, I could have done more reps but I noticed my form slipping (probably due to being a little tired from all the warmups) so I quit.

It's ******ed-good, though. I loved it, but I'm damn sore today in my hams, butt and lower back.

June 12:

Weight: 199.5!

OHP, 5-week

Warmup
65x5
75x5
95x5 (oops, should have been 3)

Workset
95x5
115x5
125x7

BBB
75x10x4
75x12x1
125x7

The BBB didn't seem like enough for OHP. I think I would have gotten more out of more weight or something else like seated db presses.

After this I did strict pullups. 10, 10, 10, 8, 7

Congrats on the sub 200 weigh-in.

I've been doing 85 for OHP BBB, and I can definitely feel it in the last few sets, but it's never really that great of a burn. A bit more weight than 50% of your TM is probably fine for OHP (and for bench too, at least in my experience).

ty!

Maybe I'm just being a pussy then. I could only get 125x7 but the 75x10 sets were very easy. I guess I'll just take it slow and monitor progress.

Just move up your BBB weight if you hit 5x10 and don't worry about what percentage of your 1RM it is; I'm relatively certain my bench 1RM isn't 330, but I'm relatively close to 5x10x165.

If you're not already doing it, another way to make it harder is to take 2 minutes in between each set, but just incrementally adding weight after you get to 5x10 at a given weight is the best way to go.

You could always do the BBB challenge: month 1 you use 50% of your training max for your BBB sets, month 2 you use 60%, and month 3 you use 70% (obviously you'd need to take some more rest than 2 minutes per set at the end there). I'm not aware of anyone on the board that's actually completed that, but doing it on a cut would be /end life for sure. Just throwing it out there.

Since I'm just starting out I'm going to take it a little slowly on the BBB. The DL BBBs were killer, and my hamstrings are still pretty sore today. I'm glad I did 225 which was 10lbs higher than strstd recommended. Next time I do OHP I'll do either 80 or 85lbs for my BBB sets and I'll probably get a different result than yesterday.

Today I am scheduled to do squats, but with my hams still sore it may be best to take a day off.

Lame.

Just squat, it'll get some blood moving back there and you'll feel better (I was in the same situation on Monday).

Man up and squat.

take day off. fully recover. no need to race.

It's squat on sore hams or go to work HH......so I think I'll go with work HH. ty loco

Soreness and less than 48 hours from previous leg day, equals always day off. Always. IMO. More than 72 hours then man up.

I think you are being very wise about this. Let these other chumps tear something. And I am not just making crap up, my coach has tons of experience and always tells me to take 72 hours between lower days. You got 48 hours and you are still super sore? Easiest day off I ever saw.

So I took Thursday off and then had to take Friday off due to other plans....and then took yesterday off for more of the same. Nothing serious, just stuff/life coming up so I couldn't gym when I wanted to. Now it's Sunday and I finally was able to hit up my first squat day of 531BBB. I'm going to be out of town M-W so I probably won't be going to the gym and I wanted today to be worthwhile so I also did my bench 531 BBB day after squats.

June 16:

Squat - 5 week

Warmup
135x5
165x5
205x5

Worksets
215x5
255x5
285x7

BBB
165x10x5

The worksets were easy until the 285 and I was kind of surprised I could only get 7. BBB was easy but I liked it. I really tried to focus on good form and depth.

Bench Press - 5 week

Warmup
95x5
125x5
155x3

Workset
165x5
185x5
215x5

BBB
125x10x5

Workset kind of sucked. Should have gotten a spotter as I only did 5 at 215. Probably was a little worn out from the squats.

June 20:

Week 2

DL 3-day

Warmup
175x5
225x5
265x3

Worksets
265x3
295x3
385x5

BBB
235x5x10 w/ 2 min rests

Only got 5 of the 385 which was a little sad, but I did move up in the BBB and do better than before. I only had grip issues on the last 6 reps of the last set whereas the first time I had grip issues in the 3rd BBB set.

I know you aren't supposed to move the BBB weight up that fast, but I wanted to do more weight since I knew I could handle it. I'll probably do 245 next time, too.

After this I did some brocep curls and other bro stuff.

June 24:

Squat - 3 week

Warmup
135x5
165x5
205x3

Worksets
235x3
265x3
305x6

BBB
185x10x5

I was hoping for 7 or more on 305. My form was great on reps 1-4, and on 5 I could tell it was getting worse and 6 about the same. I decided to give up after 6 as I was getting a little light headed. Since I felt like I had some left in the tank I decided to up the BBB over the previous time. last time was 165 so I did 185 this time and I loved it. I was sweating like a pig after set 2 and by 5 I was drenched. Good times.

OH Press - 3 week

Warmup
65x5
75x5
95x3

Workset
105x3
120x3
135x5

BBB
85 x 10,10,9,8,8

I am just horrid at OHP.

June 25:

Week 2

DL 531-day

Warmup
165x5
225x5
265x3

Worksets
320x5
365x3
405x3

BBB
245x5x10 w/ 2 min rests

I somehow misscheduled my lifts and still haven't done week 2 of bench but whatever. Anyways, first time I did DL BBB I did 225, 2nd time I did 235 which was fine and today I wanted to move up further. 245 was hard as fk. But awesome. I had to used a mixed grip for sets 2-5 but got through it, barely. The last set was especially killer. I was drenched and completely exhausted after the 6th rep and really had to struggle on the last 4. Good time

After this I did some brocep stuff and face pulls.

June 29:

Squat - 531 week

Warmup
135x5
165x5
205x3

Worksets
250x5
285x3
315x5

BBB
195x10x5

Felt great. BBB is the nuts

OH Press - 531 week

Warmup
65x5
75x5
95x3

Workset
115x5
125x3
140x2

BBB
I am awful at OHP and kept moving down in weights in order to try and get 10. Failed.

seriously tho, 135x5 last time and I can't even get more than 2 at 140. Barf.

Incoming noodz. I started SS at 192.5 and was relatively weak compared to what I am now at 197.5 so it's all good progress ime!

bf%? 14? 20? 36?

You look good but you have the same problem I have. Lowish bf on chest, arms, upper/middle abs, but stubborn fat on the sides and lower core. Minimum 14%. Probably 15%. Bodpod verified 22%.

13, maaaaaaaaaaybe 14. Could be 12 even.

lol yeah pretty much exactly what goes through my mind as well.

I think you are a hair fatter than me, I have me at 14ish. So 15.8.

Sorry bro. It's the hardcore reality. Love handles and even some cottage cheese on pecs keeping you down (I mean up).

Who the hell has visible abs at 16%?

I think 14-15 is probably about right, but who the **** knows these days.

Memo to monte.

Yugo is 17% bro, just in case you missed it. He has visible abs.

**** my genetics then, because that's where I carry pretty much all of my weight