benfasa

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Anyone done stacked, jacked, and turning heads

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I'm on week 3 day 4 right now. This will be my sixth time running it in the past two years, so yeah I think it's worth it. I never do the warm up, and I rest 60 to 90 seconds max and usually finish in about 1 hour 15 minutes.

By week 3 I can feel it wearing me down. It's just a s*** ton of volume. But I definitely feel like I accomplished something at the end of the 4 weeks. I plan to continue to run it one or two times a year when I have the time to dedicate to it.

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My goal was 450 and I finished today’s quick workout at 455!

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managed to up my PR from 165kg to 190kg

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I beat my old 1RM PR from March by 10#. Grabbing some straps and a belt, I beat it by 45#

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Awesome work guys!

I haven't been active posting this month, but I've been following along and completed my third Deadcember with another PR.

I only do Max attempts for Deadcember. My three year progression has been 350 > 375 > 385.

For a second I actually didn't think 385 was going to move today. Once I broke the floor it went right up.

I wonder, is 4 plates by next Deadcember (+30 lbs) a realistic goal to pursue this year?

Squatober 2023 is in the books! I've enjoyed this program the past three years, but this year has been my favorite programming. Get to throw the 2023 shirt on for Trick or Treating tonight.

I hit my PR goal of 325 (107%) up from 315 last year. I'll take it. I skipped the 105% attempt (which still would have been a PR) because the weight was moving pretty good and I didn't want fatigue to keep me from hitting the goal weight.

Starting tomorrow, I'm going directly into PPSA The Oak Tree. I don't know if it's crazy or not, but I'm planning to run the 20 days through without rest days. We leave for a Thanksgiving road trip on the 20th, so I'll use that as a recovery week before coming back and running as few random workouts leading into Deadcember.

Went from 11 sets on day 8 to 13 sets today. Very pleased with that since my goal was to just hit 12.

Did 10 sets on the cardio.

I think this was a perfect session for a Monday morning, was done in 47 minutes, but definitely felt the work.

This is my third Squatober and I feel like the programming this year is by far my favorite.

Running a day behind this week, so I just finished up the pressure cooker. Finished 11 sets with 260. Compared to last year, I did 13 sets with 210 (last year the doubles were 80% rather than 85%).
Completed 5 sets of the cardio.
Gotta prepare myself mentally for 70's Big tomorrow as it looks to be a tough one. I'll probably cut down rest times and superset rows and shrugs to conserve time a bit.

Day 3 is done. I realized this morning that I've been calculating my squats off of my e1rm instead of my training max. Decided just to roll with it.

I still suck at tempo squats. I'm happy if half of my 25 reps were actually 5 seconds down.

I feel like AA is using shorter rest times than in the past and in his programs and I like it. I think in most of his programs that I've done he prescribes min 3 minutes for Squats and Deads, I always cut them down. So far I'm using his given rest times and the first 3 days have all been sub 1 hour.

GIANT SET:
OHP 65 10x5
Weigthed Chins 12.5 5x5
Rear Lateral Raises 12.5 10x10
Dumbbell Shrugs 70 10x10

Squats 180x5/205x5/235x5/150x20

OHP 90 10x5
Weigthed Chins 10 5x5
Rear Lateral Raises 10 10x10
Dumbbell Shrugs 75 4x10, 65 6x10
Squats 195x5/220x5/250x5/125x20

Last week was a deload. Today, first day of Building the Mononlith.

Squats 195x5/220x5/250x5x5
OHP 90x5/100x5/115x5/90x12

Chinups 99 in 19 sets
Dips 64 in 7 sets
Dumbbell Facepulls 10lbx10x10

My 4yo woke up early and came to the garage with me. When he decided it was time to go inside, well it was time to go inside, which is why I didn't finish the chins & dips. Realized after coming inside I was only one chin short of 100 :banghead:

I've allotted myself 90 minutes to get these workouts in, and this morning took 70. Giant setted the Squats/Chins/DB Facepulls, and then Chins/OHP and Chins/Dips.

The 5x5 squats at 250 was tough. I was considering dropping my training max after today, before looking at what the weights will be in the next few weeks, decided I'm going to push myself at the TM's I've set going in.

My biggest challenge is going to be holding myself accountable for the conditioning.

Boring But Big: Beefcake Cycle 2, Week 3, Day 3

Kettlebell Swings 35 x 4x8

Deadlift
250/280/315 1x5
250 4x10, 1x8

Band Pullaparts - 100 in 5 sets
Dips 5x10

2nd to last workout of BBB, and I failed on my last set of 10. :wah: I feel like I failed the whole program now, lol. On the plus side my top set today was the first time pulling 3 plates for anything more than 1 rep so there's something.

Boring But Big: Beefcake Cycle 2, Week 2, Day 4

OHP
90/100/115 1x5

Superset:
OHP 90 5x10
Barbell Row 90 5x10

Superset:
DB Lunges 60/hand 5x5
Hanging Leg Raises 5x10

6 Burpees emom for 6 minutes

T-Minus 11 hours until my weekend officially begins.