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Re: North by Northwest of Powerlifting - Aug does BBB
Posted: Tue Dec 06, 2022 9:22 pm
by augeleven
203.5/202.1
BBB 2.1.3
Jogmill, 14:1
6ish miles in 1:18
Odometer read 6.22, and I felt faster but the speed wonkiness.
I was nonstop all day and under-ate by a bunch. Run felt good though.
Rehearsals went ok today.
Feeling a bit more in control
Re: North by Northwest of Powerlifting - Aug does BBB
Posted: Wed Dec 07, 2022 8:22 pm
by augeleven
201.2/202.0
BBB 2.1.4
Press, 2 min rest
107.5x6x6
Incline Bench, 2 min rest
130x10x5
Cable Row, 1 min rest
80x15,15,12
—ss w/—
Upright row, 1 min rest
50x12x3
About 45 minutes?
Later…
Jogmill, 9:1
3.1 miles in 38 minutes
Pushed the pace
In a fit of rage I punched a filing cabinet (like a back fist movement).
My hand has been hurting all day. Hoping it’s not broken. Or probably just deciding it’s not broken. I have full ROM.
Whatever…
Re: North by Northwest of Powerlifting - Aug does BBB
Posted: Thu Dec 08, 2022 6:33 pm
by augeleven
201.9/202.0
BBB 2.1.4
Deadlift
(135,225,275,315,355)x5 straps on last 3 sets to protect hand
—ss w/—
Ab wheel x8x3
SSB Squat, 2 min rest
175x10x5 still beltless
5 min rest
Chindy
7 rounds in 9:57
Time: 53 minutes
Re: North by Northwest of Powerlifting - Aug does BBB
Posted: Thu Dec 08, 2022 7:17 pm
by cole
I guess I'm about a month late but congrats on your successful meet results!
Re: North by Northwest of Powerlifting - Aug does BBB
Posted: Fri Dec 09, 2022 7:01 pm
by augeleven
cole wrote: ↑Thu Dec 08, 2022 7:17 pm
I guess I'm about a month late but congrats on your successful meet results!
thanks cole!
Re: North by Northwest of Powerlifting - Aug does BBB
Posted: Fri Dec 09, 2022 7:04 pm
by augeleven
202.9/202.1
BBB 2.1.6
Jogmill, 14:1
6 miles in 1:14
Feeling stronger, running-wise. Opened it up a bit towards the end.
Re: North by Northwest of Powerlifting - Aug does BBB
Posted: Sun Dec 11, 2022 8:29 am
by augeleven
203.8/202.1. Holiday maintenance phase, I guess…
BBB 2.2.1
Press
110x2x6 still snappy
—ss w/—
Bench
(45,115,145,165,185,205)x5
CGBP, 1 min rest
157.5x10 misload
160x10x4
—ss w/—
Chin-ups, 1 min rest
+10x5, +30x5, +40x5x3
Jogmill, 4:1
3 miles in 33:24
This felt good. 4 minutes at 6mph. I can’t walk at 6 mph, so that’s something. I felt like Incould have done this for an hour or so. Gonna keep it for a bit though to see how I’m recovering.
Re: North by Northwest of Powerlifting - Aug does BBB
Posted: Mon Dec 12, 2022 2:26 pm
by augeleven
On the 5th week of BBB, my true self gave to me…
A speed run
BBB 2.2.2
Squat no rest
(45,135,185,225,255)x5
—ss w-/
Dips
bw x10
+25x10
+45x10x4
TBDL stiffish
260x10x5
withbshrugs 5,5,1,0,0 after the set
Total time 30 minutes
Still trying to breath
:later:
hammer curls, 2 minute rests
35s x7x3
25s x15x2
mini leg blasters
20 airsquats
1 lunge...
Knee was acting weird post TBDL, so I called an audible
tried sissy squats - nah
Banded assisted nordic curls
orange x5x4
these are hard
Band assisted reverse nordic curls
orange x10x2
green x10
easier.
i should stop, but i'm probably gonna see if lunging still hurts...
Re: North by Northwest of Powerlifting - Aug does BBB
Posted: Tue Dec 13, 2022 7:18 pm
by augeleven
Knees still a bit janky
202.0/202.1
BBB 2.2.3
Joggers, 14:1
Stopped at 2 miles in 24:32 due to weakness
5 minute rest
Again-mill, 5:1
4 miles in 54:16
Pretty sore from yesterdays work.
Re: North by Northwest of Powerlifting - Aug does BBB
Posted: Thu Dec 15, 2022 8:25 pm
by augeleven
Tis the season
Yesterday
Didn’t stop for a minute from oversleeping to when I got home and did a couple chores around midnight. Too tired to finish my workout, but Inwas able to swing by the Y and do
Incline Press, minimal rest
95x10,135x10,10,7 ran out of gas, and the rack opened up
Press
(45,75,95)x3
110x2x2 these were absolute grinders.
95x3x4
—ss w/—
NGPU
BW x5x10
Done in maybe 20 minutes- had to leave because bridge and tunnel traffic turned bad.
Today
202.7/202.2
Deadlift
(135,225,295,335,375)x5
SSB squat
190x10x5
Put on my loose training belt from my fatter years, because my lifting belt is still in the car from Monday.
This took like 45 minutes. I moved slow
Took a break
Jogmill, 4:1
2.3 miles in 26 minutes
Running @ 6mph
Another break to type this up
Upright rows, 1 min rest
55x10x5
EZ curls, 1 min rest
55x12x3
Re: North by Northwest of Powerlifting - Aug does BBB
Posted: Fri Dec 16, 2022 8:09 pm
by augeleven
202.4/202.2
Jog, 9:1
6.1 miles in 1:18:00
Recording in Albany all weekend. Apparently they have the snow, so I probably won’t be going for a run Sunday morning
Re: North by Northwest of Powerlifting - Aug does BBB
Posted: Fri Dec 23, 2022 7:41 am
by augeleven
ETA: updating my spreadsheet and I realized I never logged monday. Pretty sure I did a YMCA workout on Monday but I don’t remember
Yesterday
After a nope day (Wednesday), I tried doing day 2 yesterday. Nope again
I got
Squat (45,135,185,215,240,270)x5 shut it down and went to sleep
Today
203.3/202.5
Jogmill 9:1
7.1 miles in 89 minutes
Gonna try to press and TBDL today
For the last week of 2022 I’m going to try to
1) get my 800 miles (20 to go)
2) Finish the core bits of my BBB challenge (5x10 TBDL, SSB squats and iBench)
3) Keep my daily calories under maintenance
4) plan my next block (GGBB accumulation phase)
Re: North by Northwest of Powerlifting - Aug does BBB
Posted: Fri Dec 23, 2022 12:08 pm
by augeleven
TBDL (stiffish)
280x10x5 3-4 minutes rest
I wore a belt for the first 4 sets, mostly out of fear.
:Later:
Dips
BW x10
+25x10
Go to the grocery store
BW x10
+25 x10
+35 x10
+45 x6! Kinda surprised there
+55 x0
I used the loading pin and two barbells for the dips. My dip station is getting janky. Dips are in for next cycle.
Probably gonna run tomorrow, and DL/squat Sunday.
Re: North by Northwest of Powerlifting - Aug does BBB
Posted: Fri Dec 23, 2022 7:31 pm
by augeleven
Cambered bar wide grip 2 min rest
(40,90,110,130,150)x10
170x5
Normal grip 170x6
Gonna run this on bench day starting at
Normal grip 150x10
Re: North by Northwest of Powerlifting - Aug does BBB
Posted: Sat Dec 24, 2022 7:30 am
by augeleven
205.4/202.8 ruh roh, raggy
Jogmill, 9:1
6.3 miles in 1:18:06
Pushed the last half mile or so
Re: North by Northwest of Powerlifting - Aug does BBB
Posted: Sun Dec 25, 2022 7:57 am
by augeleven
206.7/203.2 ok I gotta stop for real.
Tested my NGPUs
I got 21, definitely not dead hang and with some body English towards the end. Still better than reps I have seen at the Y, but that’s a low bar.
Still owe my BBB challenge incline bench and SSB squat 5x10. If I skipped the deadlift and press main lifts it’s not the end of the world.
Oh and 14 more miles
Oh and a Murph.
This is a sketch of what the next block is going to look like. This is based on GZCL’s GGBB, which is focused on a top set followed by half (or 3/4) sets. Basically I’m trying to turn the 6s into 12s and the 10s into 20s. I’m committing to at least 5 weeks of this, up to 8. Then I’m going to take wherever I end up and run it out linearly for 6-8 weeks.
We’ll see.
I don’t like waved progressions where the reps aren’t matched to the effort. 531 5s pro just doesn’t work for me. Maybe I can accept that now.
Monday
Pullaparts
—ss w/ bench warm up
Bench 205x6
— ss w/ wtd NGPU +25
Incline Bench 135x10
— ss w/ upright rows 55xMRSx3
Run intervals
Tuesday
Hanging Leg Raises, DB curls
— ss w/ squat warm up
Squat 255x6
— ss w/ TB row 160x10
TBDL 280x10
— ss w/ pullaparts
Leg Blasters
Wednesday
Long jog
Thursday
Ab Wheel
— ss w/ press warmups
Press 105x6
— ss w/ bw pull-ups
NGBP 150x10
— ss w/ lateral raise
Run intervals
Friday
Nordic Curls
— ss w/ DL warmups
DL 375x6
— ss w/ ez curl
SSB squats 200x10
— shrugs?
Half Cindy or Burpees
Saturday
Long jog
Re: North by Northwest of Powerlifting - Aug does BBB
Posted: Sun Dec 25, 2022 8:34 am
by augeleven
— the rest
Incline bench, 2 min rest
135x10x5
Re: North by Northwest of Powerlifting - Aug does BBB
Posted: Sun Dec 25, 2022 7:49 pm
by CheekiBreekiFitness
augeleven wrote: ↑Sun Dec 25, 2022 7:57 am
206.7/203.2 ok I gotta stop for real.
Tested my NGPUs
I got 21, definitely not dead hang and with some body English towards the end. Still better than reps I have seen at the Y, but that’s a low bar.
Still owe my BBB challenge incline bench and SSB squat 5x10. If I skipped the deadlift and press main lifts it’s not the end of the world.
Oh and 14 more miles
Oh and a Murph.
This is a sketch of what the next block is going to look like. This is based on GZCL’s GGBB, which is focused on a top set followed by half (or 3/4) sets. Basically I’m trying to turn the 6s into 12s and the 10s into 20s. I’m committing to at least 5 weeks of this, up to 8. Then I’m going to take wherever I end up and run it out linearly for 6-8 weeks.
We’ll see.
I don’t like waved progressions where the reps aren’t matched to the effort. 531 5s pro just doesn’t work for me. Maybe I can accept that now.
Monday
Pullaparts
—ss w/ bench warm up
Bench 250x6
— ss w/ wtd chins +25x6
Incline Bench 135x10
— ss w/ upright rows 55xMRSx3
Run intervals
Tuesday
Hanging Leg Raises, DB curls
— ss w/ squat warm up
Squat 255x6
— ss w/ wtd NGPU +25
TBDL 280x10
— ss w/ pullaparts
Leg Blasters
Wednesday
Long jog
Thursday
Nordic Curls
— ss w/ press warmups
Press 105x6
— ss w/ bw pull-ups
NGBP 150x10
— ss w/ lateral raise
Run intervals
Friday
Ab wheel
— ss w/ DL warmups
DL 375x6
— ss w/ ez curl
SSB squats 200x10
— shrugs?
Half Cindy or Burpees
Saturday
Long jog
It's funny I also recently came across this GGBB idea of top set and half sets. I like it a lot, especially for bodybuilding style work.
Re: North by Northwest of Powerlifting - Aug does BBB
Posted: Mon Dec 26, 2022 7:12 am
by augeleven
CheekiBreekiFitness wrote: ↑Sun Dec 25, 2022 7:49 pm
It's funny I also recently came across this GGBB idea of top set and half sets. I like it a lot, especially for bodybuilding style work.
I've run the OG General Gainz program a couple of times over the years. The big difference is the inclusion of T1 intensities and the follow ups are singles. I couldn't really volumize T1s well, but it was fun starting with a 6rm and running it out to a 2 or 3rm.
I remember my deadlift liking a 3rm-5rm rep max with straps, followed by hooked singles
Re: North by Northwest of Powerlifting - Aug does BBB
Posted: Mon Dec 26, 2022 8:46 am
by augeleven
206.3/203.5
Fun facts:
weekly calorie avg 4640
Weekly calorie high 6598
I’ve been hitting protein, but all of this food is junk and beer
BBB - the end
SSB squats 3-4 minutes rest belted
205x10x5
I had to blast Wutang and the slam the bar a bit to get to the last set.
205 is my close to my bw and ~67% of my SSB 1rm max
Going to RI for at least a day, should get a run in there tomorrow. Then I’ll start the new block whenever.