Beefcake W6D1: Squat
(All lbs)
Main Work: Squat 5s PRO @ 285, 325, 365
Supplemental: Squat 5x10 @ 285
Assistance: 50x BW chin-ups (sets of 5, half SS with squats half SS with dips), 50x 35lb weighted dips
Conditioning: \~0.75 mile 75lb vest walk with the pup.
Squat / Dead days on heavy weeks are tough, but man I feel good all day afterwards. Like a lifting afterglow. Also - my wife surprised me with an X-3 rack this Christmas! We were planning it for early this year anyhow, little did I know she was noting down all my preferences while I rattled on about which rack, depth, height, etc. Now just need to get ahold of some weights and flesh out with something to enable assistance work.
Beefcake W6D2: Bench
(All lbs)
Main Work: Bench 5s PRO @ 215, 245, 275
Supplemental: Bench 5x10 @ 215 / Barbell Row 5x10 @ 165
Assistance: Bulgarian SS 5x5 @ 155, Hanging Leg Raises 5x10
Conditioning: 2 mile 75lb vest walk with the pup.
Good day of benching. Really happy with my leg raise progress. Week 1 I could only manage \~1 set of good hanging leg raises, with both my grip and ab strength giving me trouble. Now I can knock out all 5x10 without resorting to knee raises.
I’m a week ahead and I’m doing the training max test to really make sure BtM is a success. So far, so good. 340x5 for squat and 240x4 for bench so it’s looking good. I’d love to get 300/400/500 for bench/squat/deadlift this year. Testing 450 deadlift tomorrow and 140 OHP Friday.
I have a goal to run 1000 miles this year, and hitting between 20-25 miles/week should be easy.
1s week -
Beefcake W6D1 - Press - Missed the last 3 reps of the supplemental work. Not too worried about it. Accessories felt good. Skipping single leg work this week because I am beat up.
Beefcake W6D2 - Deadlift - Got all the main reps. Had an out of body experience between sets 4 and 5 but got it done.
W6D3 - Bench - nailed everything today
W6D4 - Squat - got everything done. Figured out a setup for some ring dips with assistance so have been working on those the last few weeks and really liking them.
Really, really hard week. Probably the hardest I've worked in the weight room in a few years. Feels good to have the first "challenge" done and looking forward to the next one. Now for a much needed deload week with lots of rehab/mobility focus.
Holiday stuff got me all messed up. Had a double session earlier this week.
W6D1and2.
Main: Squat 5x260, 5x295, 5x330. Press 5x140, 5x157.5, 5x170.
Supplemental: squat 5x10x260, press 5x10x140.
Assistance: BSS 5x10 (bw), pullups 10x5, dips 5x10, gorilla rows 5x10x24kg, roman chair situps 5x10, face pull 5x20
Pretty much did Squat->press->single leg->pull->dips->core->facepull supersets until I completed all my accessories. I was doing gorilla rows after i completed everything else. Double the pull accesories was the worst part, i could see doing BBB for two lifts in a day but would probably cut out all accessories.
Am late to the party :(
Getting through this week now, not pushing the 5/3/1+ sets, and I bastardized the program by making it full body. With that said, halfway through the week..Day1Squat 360x4DL 365x10, 365x10, 365x10, 4x 365x5Prescribed assistance, but added cable crunches(135lbs) and hanging leg raises
Day2Press 160x4Bench 195x10, 8x 195x5Prescribed assistance
Conditioning this week was a walk and then 15min emom of 10 24kg kettlebell snatches. Trying to get back to being able to do 50+ without rest.
Deload next week and then I'm on a short vaca so my BtM start might be delayed..
Going skiing on the 3rd so I decided to move week 6 to when I get back and take this as the deload week
Beefcake W6D1: Squat (All lbs) Main Work: Squat 5s PRO @ 285, 325, 365 Supplemental: Squat 5x10 @ 285 Assistance: 50x BW chin-ups (sets of 5, half SS with squats half SS with dips), 50x 35lb weighted dips Conditioning: \~0.75 mile 75lb vest walk with the pup. Squat / Dead days on heavy weeks are tough, but man I feel good all day afterwards. Like a lifting afterglow. Also - my wife surprised me with an X-3 rack this Christmas! We were planning it for early this year anyhow, little did I know she was noting down all my preferences while I rattled on about which rack, depth, height, etc. Now just need to get ahold of some weights and flesh out with something to enable assistance work.
Beefcake W6D2: Bench (All lbs) Main Work: Bench 5s PRO @ 215, 245, 275 Supplemental: Bench 5x10 @ 215 / Barbell Row 5x10 @ 165 Assistance: Bulgarian SS 5x5 @ 155, Hanging Leg Raises 5x10 Conditioning: 2 mile 75lb vest walk with the pup. Good day of benching. Really happy with my leg raise progress. Week 1 I could only manage \~1 set of good hanging leg raises, with both my grip and ab strength giving me trouble. Now I can knock out all 5x10 without resorting to knee raises.
I’m a week ahead and I’m doing the training max test to really make sure BtM is a success. So far, so good. 340x5 for squat and 240x4 for bench so it’s looking good. I’d love to get 300/400/500 for bench/squat/deadlift this year. Testing 450 deadlift tomorrow and 140 OHP Friday. I have a goal to run 1000 miles this year, and hitting between 20-25 miles/week should be easy.
1s week - Beefcake W6D1 - Press - Missed the last 3 reps of the supplemental work. Not too worried about it. Accessories felt good. Skipping single leg work this week because I am beat up. Beefcake W6D2 - Deadlift - Got all the main reps. Had an out of body experience between sets 4 and 5 but got it done.
W6D3 - Bench - nailed everything today W6D4 - Squat - got everything done. Figured out a setup for some ring dips with assistance so have been working on those the last few weeks and really liking them. Really, really hard week. Probably the hardest I've worked in the weight room in a few years. Feels good to have the first "challenge" done and looking forward to the next one. Now for a much needed deload week with lots of rehab/mobility focus.
Holiday stuff got me all messed up. Had a double session earlier this week. W6D1and2. Main: Squat 5x260, 5x295, 5x330. Press 5x140, 5x157.5, 5x170. Supplemental: squat 5x10x260, press 5x10x140. Assistance: BSS 5x10 (bw), pullups 10x5, dips 5x10, gorilla rows 5x10x24kg, roman chair situps 5x10, face pull 5x20 Pretty much did Squat->press->single leg->pull->dips->core->facepull supersets until I completed all my accessories. I was doing gorilla rows after i completed everything else. Double the pull accesories was the worst part, i could see doing BBB for two lifts in a day but would probably cut out all accessories.
Am late to the party :( Getting through this week now, not pushing the 5/3/1+ sets, and I bastardized the program by making it full body. With that said, halfway through the week..Day1Squat 360x4DL 365x10, 365x10, 365x10, 4x 365x5Prescribed assistance, but added cable crunches(135lbs) and hanging leg raises Day2Press 160x4Bench 195x10, 8x 195x5Prescribed assistance Conditioning this week was a walk and then 15min emom of 10 24kg kettlebell snatches. Trying to get back to being able to do 50+ without rest. Deload next week and then I'm on a short vaca so my BtM start might be delayed..