531 BBB Challenge (C36_1A)

6:02 am - Home

This morning I completed 531 BBB Challenge (C36_1A) as follows:

Superset:
4" Block Pulls  3-160, 3-205, 3-245, 3-265, 3-300, 3-340
BBB SSB Squats  3-45, 5x10 @ 145

Superset:
Decline Situps  5x10
Hypers  5x10

Bodyweight: 214.0 Pounds (Down 8.2 pounds from 222.2 on 7/9)

Workout Duration: 0:29:47.01 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today, and I'm off and running with the BBB 3-Month Challenge.

On deadlifts/block pulls main lift day I only do sets of 3 now (3's Pro) so no matter what week it is I do sets of 3.  On BBB day I will do sets of 10 (either hex bar or sumo most likely).  For squats, all sets of main and BBB will be done with the SSB.

https://www.t-nation.com/workouts/boring-but-big-3-month-challenge

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STronger in 30 Days (Week 2)

8:24 am - Untamed Strength
 
Today I completed STronger in 30 Days (Week 2) as follows:

Shoulder Saver Bench Press  5-115, 3-145, 2-175, 1-205, 5x5 @ 225

Bench Press (Reactive SlingShot)  4x3 @ 235

Superset:
Incline DB BP  3x10 @ 30
Incline DB Rows  3x10 @ 55

Superset:
DB Tate Press  3x12 @ 25
V-Grip Lat Pulldowns  3x12 @ 90

Superset:
Triceps Pushdowns  3x10 @ 45
Facepulls  3x20 w/ Wide Red Band

Bodyweight: 213.2 Pounds (Down 9.0 pounds from 222.2 on 7/9)

Workout Duration: 0:52:12.16 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  Besides 2 guys doing yoke carries I had the gym to myself...which made my supersets easier to get in.  Shoulders are feeling good...life is good. :)

531 Concurrent Training (C35_3D)

7:19 am - Ironworks Gym Grass Valley

This morning I completed 531 Concurrent Training (C35_3D) as follows:

(Max Effort)
SSB Squats (18" Box)  3-65, 3-140, 3-165, 3-205, 3-235, 2-260, 3-275, 2x2 @ 260

(Dynamic Effort)
Hex Bar Deadlifts  3-135, 3-185, 3-225, 3-275, 5x2 @ 295

Superset:
Slant Board Situps (Positon 3/4)  3x10
Wtd. 45 Degree Hypers  3x10 @ 35

Bodyweight: 213.2 Pounds (Down 9.0 pounds from 222.2 on 7/9)

Workout Duration: 0:45:29.68 h:mm:ss.ms (with 1:00 rest between sets)

Great workout this morning.  It was rainy and cold outside so I decided to go to my local gym Ironworks instead of driving down to Untamed.  It's nice to have a local option when I feel like getting out of the garage gym but don't want to drive the hour to Alan's.

SSB Squats are feeling light so that's a good sign.  I'm really liking the hex bar deads and plan to keep those in on my Dynamic Effort day and also for my BBB sets.

Tomorrow I'm planning to head down to Alan's for my STronger in 30 Days bench workout.

531 Concurrent Training (C35_3C)

5:30 am - Home

Today I completed 531 Concurrent Training (C35_3C) as follows:

(Max Effort Bench Press)
Bench Press  3-115, 3-135, 3-155, 3-195, 3-220, 2-245, 3-260, 2x2 @ 245
Note: All sets used Red EliteFTS Shoulder Saver pad

Tri-set:
Incline DB BP  3x12 @ 30
Incline DB Rows  3z9 @ 55
DB Tate Press  3x15 @ 20

Bodyweight: 213.2 Pounds (Down 9.0 pounds from 222.2 on 7/9)

Workout Duration: 0:32:40.02 h:mm:ss.ms (with 1:00 rest between sets)

Very good workout this morning.  I had to be at work early so I worked out earlier than usual.  I was able to use my new EliteFTS Shoulder Saver pad on bench and that felt great.  Really keeps my left shoulder pain free.

531 Concurrent Training (C35_3B)

6:00 am - Home

This morning I completed 531 Concurrent Training (C35_3B) as follows:

Superset:
(Max Effort Deadlifts)
4" Block Pulls  3-155, 3-195, 3-230, 3-290, 3-325, 3-365, 3-385, 3x3 @ 290 
(Dynamic Effort Squats)
SSB Squats  3-45, 3-135, 3-185, 8x3 @ 205

Superset:
Decline Situps  3x15
Wtd. Hypers  3x15 @ 35 pounds

Bodyweight: 216.8 Pounds (Down 5.4 pounds from 222.2 on 7/9)

Workout Duration: 0:42:24.22 h:mm:ss.ms (with 1:00 rest between sets)

531 Concurrent Training (C35_3A)

5:59 am - Home

This morning I completed 531 Concurrent Strength Training (C35_3A) as follows:

Superset:
(Dynamic Effort Bench)
Decline BP  5-115, 3-135, 3-155, 8x3 @ 195

T-Bar Rows  5-105, 5-125, 5-155, 5-175, 5-195, 3x8 @ 155 


Tri-Set:
DB IBP  3x10 @ 30 
DB Tate Press  3x12 @ 20
DB Hammer Curls  3x12 @ 20

Bodyweight: 215.4 Pounds (Down 6.8 pounds from 222.2 on 7/9)

Workout Duration: 0:42:46.94 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  The decline bench felt good and I was able to push a little heavier on DB IBP.  I've been taking it easy on the shoulder but bumping the weight felt good.  It also felt good to superset the T-Bar Rows with the Decline Bench so I'll probably keep doing that.

I'm strongly considering alternating cycles of 531 Concurrent with the 531 BBB 3 Month Challenge.  This will allow me to keep the body guessing a little bit by alternating strength/speed cycles with BBB hypertrophy.

STronger in 30 Days (Week 1)

7:11 am - Home
 
Today I completed STronger in 30 Days (Week 1) as follows:

DB BP Warmup  10-20, 10-30, 10-35, 10-35

Bison Bar Bench Press  5-115, 3-145, 2-175, 1-205, 4x6 @ 220

Bench Press (Reactive SlingShot)  3x3 @ 230

Superset:
Incline DB BP  3x8 @ 30
Incline DB Rows  3z8 @ 55

Superset:
DB Tate Press  3x12 @ 15
V-Grip Lat Pulldowns  3x10 @ 115

Superset:
Triceps Pushdowns  25-45, 2x20 @ 45
Facepulls  3x25 w/ Black Band

Bodyweight: 214.0 Pounds (Down 8.2 pounds from 222.2 on 7/9)

Workout Duration: 0:57:24.35 h:mm:ss.ms (with 1:00 rest between sets)

Good workouts the past 2 days.  I decided to augment my 531 Concurrent program with an extra STronger in 30 Days Bench session on Sundays.  Shoulder felt good today.

Also, I reactivated my membership at Iron Works Gym here in Grass Valley, so that on days when I can't make it down to Untamed Strength and I feel like working out somewhere besides at home I can go there.  They are a pretty good powerlifting and bodybuilding gym with lots of machines so I can add in some accessory variety if I have extra energy after my regular workout.