anustart
Moderator: Chebass88
- simonrest
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Re: anustart
Sup fuckers
- simonrest
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Re: anustart
Going to try logging again
Spent the last 3 years cutting. I’m sitting under 100kg a I lost a ton of strength doing it. Decided to reward myself with a small strength cycle and run bbst 12 week again.
Spent the last 3 years cutting. I’m sitting under 100kg a I lost a ton of strength doing it. Decided to reward myself with a small strength cycle and run bbst 12 week again.
- BenM
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Re: anustart
Hello!
Welcome back Mr Simon. That's a decent bit of weight loss!
Welcome back Mr Simon. That's a decent bit of weight loss!
- simonrest
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Re: anustart
All weights in kilos
Anything notated with / is timed sets.
Being over 40 I get to drop 2 minutes so they are 8 minute AMRAP sets
Back off sets beltless for now
Week 1
D1:
Squat - 140x1, 147.5x1, 112.5x6x5
Bench - 100x1, 102.5x1, 75x6x5
Bench pull - 70x8/8/6/6/6/6/6/6
D2:
Deadlift - 160x1, 165x1, 122.5x6x5
Press - 60x5, 60x5, 62.5x5, 60x5x2
Tempo squat- 80x6/6/6/6/6/7
D3:
Lat pulldown - 80x6/6/6/6/5
Leg raise - 8/8/8/8/8/8
Tricep push down - 30x8/8/8/8/6/6
Hammer curls - 20x6/6/6/6/6/6
Stair climber- 10min
D4:
Belt less squat - 112.5x5, 115x5, 120x5, 115x5x2
Press - 65x1, 70x1, 52.5x6x5
Floor press - 70x8/8/8/6/6/6/6
D5:
Rack pull - 140x5, 145x5, 150x5, 142.5x5x3
Slingshot bench - 90x5, 95x5, 100x5, 92.5x5x2
RDL - 100x8/8/8/8/8/8
Haven’t done slingshot bench in years. It was more of a help when I was bigger.
Now I’m tired
Anything notated with / is timed sets.
Being over 40 I get to drop 2 minutes so they are 8 minute AMRAP sets
Back off sets beltless for now
Week 1
D1:
Squat - 140x1, 147.5x1, 112.5x6x5
Bench - 100x1, 102.5x1, 75x6x5
Bench pull - 70x8/8/6/6/6/6/6/6
D2:
Deadlift - 160x1, 165x1, 122.5x6x5
Press - 60x5, 60x5, 62.5x5, 60x5x2
Tempo squat- 80x6/6/6/6/6/7
D3:
Lat pulldown - 80x6/6/6/6/5
Leg raise - 8/8/8/8/8/8
Tricep push down - 30x8/8/8/8/6/6
Hammer curls - 20x6/6/6/6/6/6
Stair climber- 10min
D4:
Belt less squat - 112.5x5, 115x5, 120x5, 115x5x2
Press - 65x1, 70x1, 52.5x6x5
Floor press - 70x8/8/8/6/6/6/6
D5:
Rack pull - 140x5, 145x5, 150x5, 142.5x5x3
Slingshot bench - 90x5, 95x5, 100x5, 92.5x5x2
RDL - 100x8/8/8/8/8/8
Haven’t done slingshot bench in years. It was more of a help when I was bigger.
Now I’m tired
- simonrest
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Re: anustart
Haha. I just now realized your log title....tobias license plate from arrested development!
- DanCR
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- simonrest
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- simonrest
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Re: anustart
Like a seal row. My gym has a set up with a high bench and a bar racked underneath it.
I prefer it to a bent over row because I get to lie down (and it takes stress off my lower back)
- DanCR
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Re: anustart
Gotcha, thanks. When my lower back is a cunt, I sub out bent rows for chest supported T-bar rows, but I'd much rather that kind of set up. I wish that my gym had one. (I could create it in a few ways but that's doing work.)
- BenM
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Re: anustart
I can imagine. That's a helluva long diet! I've been there.... super effort.
Until this week I hadn't trained for 3 or 4 months... did a couple of sets of lunges on Tuesday and was crippled for 3 days haha. Like you I'm trying to get back on the wagon in 2025, because 2024 was shit for a bunch of reasons.
- simonrest
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Re: anustart
Yeah, I wouldn’t be fucked seeing it up either.
T bars and hammer strength rows are all fine, but those machines are almost always being used. No one ever uses the bench pull which is why I end up using it
- simonrest
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Re: anustart
Sorry to hear that, but good on you for coming backBenM wrote: ↑Fri Jan 31, 2025 2:29 pm
I can imagine. That's a helluva long diet! I've been there.... super effort.
Until this week I hadn't trained for 3 or 4 months... did a couple of sets of lunges on Tuesday and was crippled for 3 days haha. Like you I'm trying to get back on the wagon in 2025, because 2024 was shit for a bunch of reasons.
- simonrest
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Re: anustart
W2 D1
Squat
145x1, 150x1, 110x6x5
Top single went up, beetles back off stayed the same
Losing this much weight changed how I wear a belt. I used to wear it real low because otherwise fat would poke u out from under and pinch. Now it’s fine so I can wear it higher and it’s a lot more comfortable and effective. Just an unintended consequence.
Bench
100x1, 102.5x1, 75x6x5
Same as last week. Maybe felt a bit better.
Posting made a liar of me. Today all the row stations were occupied. Only the second time I’ve seen the bench pull being used by someone not me. They were still the first to leave
Bench pull
70x8/8/8/8/8/6/6/6/6/6
Squat
145x1, 150x1, 110x6x5
Top single went up, beetles back off stayed the same
Losing this much weight changed how I wear a belt. I used to wear it real low because otherwise fat would poke u out from under and pinch. Now it’s fine so I can wear it higher and it’s a lot more comfortable and effective. Just an unintended consequence.
Bench
100x1, 102.5x1, 75x6x5
Same as last week. Maybe felt a bit better.
Posting made a liar of me. Today all the row stations were occupied. Only the second time I’ve seen the bench pull being used by someone not me. They were still the first to leave
Bench pull
70x8/8/8/8/8/6/6/6/6/6
- simonrest
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Re: anustart
W2 D2
Humidity above 90
Deadlift: 160x1, 167.5x1, 125x6x5 (doh grip)
Had to use baby powder because of sticky legs.
Press: 60x5x2, 62.5x5, 60x5x2
The percentages for 5@7 and 5@8 rounded to the same weight.
Tempo squats: 85 x 6/6/6/6/6/6
I hate tempo squats but I think they make me squat better
Humidity above 90
Deadlift: 160x1, 167.5x1, 125x6x5 (doh grip)
Had to use baby powder because of sticky legs.
Press: 60x5x2, 62.5x5, 60x5x2
The percentages for 5@7 and 5@8 rounded to the same weight.
Tempo squats: 85 x 6/6/6/6/6/6
I hate tempo squats but I think they make me squat better
- simonrest
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Re: anustart
W2 D3
Pull up: bwx5x4
Leg raises: bwx8x6
Cable Tricep push down: 28.5x8x6
Cable curl: 28.5x8x6
Run: 1km in 7:12
I’m very slow
Pull up: bwx5x4
Leg raises: bwx8x6
Cable Tricep push down: 28.5x8x6
Cable curl: 28.5x8x6
Run: 1km in 7:12
I’m very slow
- simonrest
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Re: anustart
Wanted to post an rpe check, how do we post video here?
- simonrest
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Re: anustart
W2D4
Pull ups flared my elbow tendinitis. Thought I was mostly over it.
Beltless Squat: 115x5, 117.5, 120x5, 115x5x2
Struggling to guage rpe on the third squat session of the week. Everything feels heavier than I think it should
Press: 65x1, 70x1, felt good, 75x1, 55x6x5
70 was meant to be top single but bumped it cause it moved
Floor press: 70x8/8/8/8/8/8/6/6
Yeah fine
Pull ups flared my elbow tendinitis. Thought I was mostly over it.
Beltless Squat: 115x5, 117.5, 120x5, 115x5x2
Struggling to guage rpe on the third squat session of the week. Everything feels heavier than I think it should
Press: 65x1, 70x1, felt good, 75x1, 55x6x5
70 was meant to be top single but bumped it cause it moved
Floor press: 70x8/8/8/8/8/8/6/6
Yeah fine
- DanCR
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Re: anustart
If, like me, you don’t have an Instagram page or YouTube channel to which to link, you can use a site like www.streamable.com.
- simonrest
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Re: anustart
got it, thanksDanCR wrote: ↑Thu Feb 06, 2025 3:45 am
If, like me, you don’t have an Instagram page or YouTube channel to which to link, you can use a site like www.streamable.com.