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Started By
Message
re: Daily Strength Check-In
Posted on 12/3/19 at 9:34 am to Dixie Normus
Posted on 12/3/19 at 9:34 am to Dixie Normus
Started 5/3/1 BBB this week, not sure why anyone would come up with this program.
Squat: 190x5 220x5 245x5
Squat 160 5x10
Bench 125 5x10
Lat Pulldowns 130 3x10
Squat: 190x5 220x5 245x5
Squat 160 5x10
Bench 125 5x10
Lat Pulldowns 130 3x10
This post was edited on 12/3/19 at 9:41 am
2
Posted on 12/3/19 at 10:25 am to Bonkers119
Strange but BBB definitely works. It doesn't always seem like it but I definitely have had strength gains on it.
7th Week Protocol. Testing PRs this week.
Bench 250 x4 - First time benching 250 for 1 rep so very nice PR.
Squat 325 x6 - Massive PR and may even have some in the tank. These SBD knees sleeves are definitely giving me more confidence and stability.
7th Week Protocol. Testing PRs this week.
Bench 250 x4 - First time benching 250 for 1 rep so very nice PR.
Squat 325 x6 - Massive PR and may even have some in the tank. These SBD knees sleeves are definitely giving me more confidence and stability.
Posted on 12/3/19 at 10:37 am to Bonkers119
The logic behind BBB makes sense. You start off with the 5/3/1 strength template (promotes strength) then bang out the volume (promotes muscle growth). It’s stupid simple, but very effective.
Posted on 12/3/19 at 11:20 am to DeafJam73
Oh yeah I definitely see the benefits of the program, its just a ton of volume which coming from nSuns isn't really a huge deal. I'm gonna really have to ramp up my calories though.
This post was edited on 12/3/19 at 11:43 am
Posted on 12/4/19 at 9:30 am to JamesLang
No idea, I am country boy strong
Posted on 12/4/19 at 12:18 pm to biggsc
Power cleans 135 3x5
Squats 155-3x5
Front Squats 5x10-125
Pause Squats 3x5-125
Strap layouts 5x10
Reverse hypers 3x10
Squats 155-3x5
Front Squats 5x10-125
Pause Squats 3x5-125
Strap layouts 5x10
Reverse hypers 3x10
Posted on 12/4/19 at 9:39 pm to DeafJam73
Deadlift: 305x5; 345x3; 385x2
Box squats: 225 5x10; finished out with 5 deep reps
Leg press: 450 5x10
Abs
Deadlift felt really good. Felt like I had another rep in the tank, but got a little lightheaded. Finally almost back to where I was before my ankle got busted up.
Box squats: 225 5x10; finished out with 5 deep reps
Leg press: 450 5x10
Abs
Deadlift felt really good. Felt like I had another rep in the tank, but got a little lightheaded. Finally almost back to where I was before my ankle got busted up.
Posted on 12/4/19 at 9:47 pm to Dixie Normus
Still sort of working around the rib, so lighter SSB squats.
4 giant sets, triples of SSB low box squats up to 255, glute ham raises, reverse hyper, gliding leg curls and split squats.
Ab, neck and calf work in 2 giant sets. Tabata air bike to finish.
4 giant sets, triples of SSB low box squats up to 255, glute ham raises, reverse hyper, gliding leg curls and split squats.
Ab, neck and calf work in 2 giant sets. Tabata air bike to finish.
Posted on 12/5/19 at 7:19 am to Rep520
OHP: 120x5; 135x3; 150x3
Incline: 165 5x10 (8 on last set)
Chinups: 10, 10, 10, 8, 5
Abs
Incline: 165 5x10 (8 on last set)
Chinups: 10, 10, 10, 8, 5
Abs
Posted on 12/5/19 at 7:31 am to Dixie Normus
Split Jerk 135-3x5
OHP 3x5-120/135/155
OHP 5x10-115
Hammer pull down 5x10
Isometric abs
I’m sore today.
OHP 3x5-120/135/155
OHP 5x10-115
Hammer pull down 5x10
Isometric abs
I’m sore today.
This post was edited on 12/5/19 at 7:32 am
Posted on 12/6/19 at 7:35 am to Dixie Normus
Deads 155-3x5
Block Pulls 185-5x10
Hip Thrusts 135-5x10
Ab wheel 5x10
Reverse Hypers 3x10
It’s Friday bitches. Get after it.
Block Pulls 185-5x10
Hip Thrusts 135-5x10
Ab wheel 5x10
Reverse Hypers 3x10
It’s Friday bitches. Get after it.
Posted on 12/6/19 at 7:53 am to DeafJam73
I’m in the deer stand this weekend so its pushups and pull-ups for the next few days which is probably a good thing.
Posted on 12/6/19 at 9:18 am to DeafJam73
5/3/1 BBB
Bench 145x5 170x5 190x5
Bench 125 5x10
Squat 160 5x10
Dumbbell curls 30 3x10
Dumbbell Flies 40 3x10
115 squats this week...
Bench 145x5 170x5 190x5
Bench 125 5x10
Squat 160 5x10
Dumbbell curls 30 3x10
Dumbbell Flies 40 3x10
115 squats this week...
Posted on 12/6/19 at 9:33 pm to Bonkers119
Long night.
4 giant sets of paused bench, rows, face pulls, side latersls, curls and floor press. Last 2, subbed weighted pushups for bench and close grip incline for floor press.
3 giant sets of 475x1 sumo dead, split squats, back raises and gliding leg curls.
4 zercher yoke carries supersetted with abs. Upper body tabata air bike to finish.
4 giant sets of paused bench, rows, face pulls, side latersls, curls and floor press. Last 2, subbed weighted pushups for bench and close grip incline for floor press.
3 giant sets of 475x1 sumo dead, split squats, back raises and gliding leg curls.
4 zercher yoke carries supersetted with abs. Upper body tabata air bike to finish.
Posted on 12/9/19 at 6:23 pm to Rep520
Hang Cleans 155-3x3
Bench 3x3-215/245/275
Bench 5x10-160
Kroc Rows 5x10-100
Cable Curls 3x10-100
An wheel 3x10
10 down-6 mins
Posted on 12/9/19 at 9:16 pm to DeafJam73
Squats: 205x5; 235x5; 265x9
Romanian DL: 185 5x10
Leg press: 415 5x10
Abs
Romanian DL: 185 5x10
Leg press: 415 5x10
Abs
Posted on 12/9/19 at 9:42 pm to Dixie Normus
230 lb paused doubles on bench EMOM for 8 min.
4 giant sets of incline bench, rows, face pulls, side laterals, curls, dips and floor presses.
Zercher yoke carry x4 and neck. Tabata air bike upper body to finish.
4 giant sets of incline bench, rows, face pulls, side laterals, curls, dips and floor presses.
Zercher yoke carry x4 and neck. Tabata air bike upper body to finish.
Posted on 12/10/19 at 5:54 am to Rep520
quote:
Feel free to mock my sorry bench.
Worked up to a heavy 240x3 paused bench.
People may do more, but that is far from sorry brother!!! 240 paused for multiple reps is great!!!
Makes me want to throw some pause sets back in. I’ve personally been loving drop sets recently.
Posted on 12/10/19 at 8:38 am to Rep520
So if you are looking to get back in on my drive and are a OG on here email me. Still uploading constantly and downloading even more and more. Still updating folders so some will be blank but I would say 90% has been reuploaded plus a lot more content I had never uploaded before.
Tdlsu777
G
Mail
Tdlsu777
G
Posted on 12/10/19 at 4:06 pm to lsu777
Not sure if I qualify, but I’m going to shoot you an email.
ETA: today’s workout:
Bench: 215x5; 245x5; 275x6
Pullups/latpulls: 3x10; 2x10
DB curls: 5x10
Tricep extensions: 5x10
ETA: today’s workout:
Bench: 215x5; 245x5; 275x6
Pullups/latpulls: 3x10; 2x10
DB curls: 5x10
Tricep extensions: 5x10
This post was edited on 12/10/19 at 7:28 pm
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