The Return of: The Weenie in the Squat Rack

outline of my plan, 531 BBB, but instead of SOHP & Bench for 531 sets, I'll replace with arnold press & inc db bench press to do my heavy pressing with db and BBB sets with a barbell. The idea is to build up to doing heavier work on the barbell since I havent done any barbell pressing since ~September and I'm not so confident in my shoulder, I feel more comfortable with the DB guess.

Sunday:
db arold press 3x8
Bench BBB 5x10
BB row 5x10
curls 3x8
cable row 3x8
face pull 3x8
IYWL 2x8

Monday:
DL 531
Squat BBB 5x10

Wednesday:
db inc press 3x8
SOHP BBB 5x10
lat pull down 5x10
curl 3x8
upright row 3x8
face pull 3x8
IYWL 2x8

Thursday
Squat 531
DL BBB
 
Feb 21

arn press: 40 x 3x8
Bench BBB: 95 x 5x10
BB row: 95 x 5x10
curl: 45 x 3x8
cable row: 80 x3x8
face pull: 40 x3x8
IYWL: 7.5 x2x8

40 at arn press was pretty tough. last 2 reps, i had to lean back into the seat. I usually do no t lean against the seat at all and try to push my head through

Bench: 95 x 5 x 10, was tough too. I chose 95 based on what wendler said

"So if you are new to the BBB, start with a light weight (around 30%) of your Training Max. Or another way of saying it; start with the lightest weight on the bar that won’t embarrass you. Something that still keeps your ego from being completely and totally broken."​

well, 30% of my max would be pretty pathetic, esp considering I havent benched in months. My all time max bench is probably ~185 lbs, so i went with 95, easy to load up, and not a super pathetic weight.

BB row: I'll go heavier next week. 95, felt pretty easy. I used bumper plates, so the height was right.

cable row: with everything in front, 80 was heavy.

excited to see how the rest of this first week goes.
 
Feb 22:

DL: 235, 270, 305
Squat: 95 5x10
Leg lifts: 3 x 10

DL felt fine. but I need to warm up better. Maybe do a few sets of light squats first

squats at BBB got a bit heavy. quads started burning, i think 95 is probably a good weight for the time being.
 
Feb 24

inc press: 50 x 3x8
SOHP: 65 x5x10
pull downs: 105 x 5x10
curl: 40 x 3x8
upright row: 40, 60, 40 x3x8
face pull: 40 x3x8
I,Y, W, L: 7.5 x 2x8

inc press felt good. I may move up on these next week.

SOHP: wow, these got heavy really quick. I warmed up with 45 and it felt really light. the last 3-4 reps of sets 3-5 were a grind. got them up eventually. My left arm is much weaker than my right. both triceps were on fire.

pull downs. last set or 2 were tough. was not able to get the same depth as the earlier reps. using a wide grip, pulling elbows down and in

curl: did these on the cable machines as it was convenient. 45 last time out was tough. 40 this time felt fairly easy.

upright row: need to learn how to do these.

the jacob's ladder has been kicking my ass and burning up my quads. not sure if i want to just tough it out and do it, or switch to something else. Waiting for it to get warmer to get outside and do a bit of running/sprinting. way too cold for that now
 
Feb 25

Squat: 170, 205, 230 x5
DL: 135 x 5x10

For some reason, my lower back, left side was super tight after squats. squats were pretty light, but i guess its a good thing. Maybe I could have started with a higher baseline, but I'll just ride it out.

DL: these felt really light, legs wise. Lower back was screaming though. I think I will bump these up a little bit next week. I was experimenting with grip width. not quite as wide as snatch width, index finger on smooth rings.i didnt really feel much difference. These sets felt more like cardio work, so I should probably bump them up some.

On the way home, i think i figured out what was happening and causing my lower back to ache. I figured my hamstring was really tight and causing my left side to wink. sure enough, when i got home and did a quick hamstring stretch, i immediately felt better.

I need to stay on top of my hamstring stretches. ive been doing these much more lately, but need to keep on it.
 
Feb 28

arn press: 40 x3x8
bench: 95 x5x10
bb row: 115 x 5x10
curl: 40 x 3x8
cable row: 80 x3x8
face pulls: 40 x 3x8


arn press: these were really heavy, depending on how i feel, i might drop these to 35 nixt time.

bench: felt good, much easier than last week

BB row: felt good, a bit heavy, but was fine.

curls: feeling easier. my go up

cable row: got heavy towards the end

face pulls, feeling easier.
 
Feb 29

DL: 250, 290, 325 x3
Squat: 95 x 5x10

everything felt fine. squats felt better for BBB sets

i left the gym right after, skipped the abs stuff. I got things going on right now thats taking my mind away.
 
March 2

db bench: 50 x 8, 8, 10
SOHP: 65 x 5 x 10
pull downs: 110, 100, 90, 90, 90 x 10
curl: 40 x 3x8
upright row: 45 x3x8
face pull: 40 x3x8
I, Y, W, L: 7.5 x2x8

i think i can go up on DB bench

SOHP: still tough

pulldown: i used a different machine and the weight selection was different, was really hard. may have to do with the extra pull ups I've been doing at home

curl: should go up

upright row: can prolly go up
face pull: up
 
March 3

squat: 190, 215, 245 x 3
DL: 155 x 5x10

been working on glute activation before DL, and I think it is working. glutes were on fire at the end of each set.
 
March 6:

db arn press: 35 3x8
Bench BBB: 95 x 5x10
BB row: 115 x 5x10
curl: 45 x 3x8
cable row: 80 x3x8
face pull: 50 x3x8
IYWL: 7.5 2x8

db arn press: dropped to 35 and was still tough.not sure what it is.

Bench: feels good at 95

BB row: really got my heart pumping

curl & cable row: felt fairly easy, should go up next time

face pull at 50 felt good,.
 
March 7

DL: 270 x 5, 305 x 3, 340 x1
Squat BBB: 95 x 5x10

DL, warm up sets didnt feel that great, but the last two sets felt really good. I need to work on the warm up. I never really had to before, as I always squatted before DL.

Squat: first set was bleh. sets got better as they went on.
 
March 9

db bench: 55 x x38
sohp: 65 x5x10
pull down: 105, 120, 120, 120, 120 x10
curl: 50 x 3x8
upright row: 45, 55, 45x8
face pull: 50 x3x8

sohp is still a pretty good struggle. my triceps, right at the elbow are on fire at towards the end of each set
 
March 10

squat: 531, 205, 230, 255
DL: 155 x 5x10

squats feel ok, feeling kinda heavy. I guess im just not as used to the weight any more. 255 is the highest in a fwe weeks.

DL: I need to learn how to DL these lighter weights. I feel like I am not getting as tight as I need to be for these. I also need to go up in weight. I only really feel it in my glutes towards the end of the 5 sets. It gets my heart rate going more than anything else.

I'll start the next cycle Sunday and skip the deload week.
 
March 13

arn press: 35 x 3 x8
bench BBB: 115 x5x10
bb row: 135 x5x10
curl: 50, 60, 60 x8
cable row: 90 x3x8
face pull: 50 x3x8
IYWL: 7.5 x2x8

arn press first few sets felt fine, last set, felt kinda heavy, not sure whats going on

bench felt good surprisingly
 
March 14

DL: 240, 280, 315 x 5
Squat BBB: 115 x5x10

DL felt good, i warmed up with just a few light sets of squats and squeezing glutes for a slw 5 count before each set. felt good all the way through.

squat: felt surprisingly good
 
March 16:

db press: 60 x 3x8
sohp BBB: 75, 75, 70, 70, 70 x 10
pull downs: 120, 135, 120, 120, 120 x 10
curl: 60 x 3x8
upright row: 45, 55, 55 x 8
face pull: 60 x 3x8
I,Y, W, L: 7.5 x2x8
 
March 17

Squat: 180, 210, 240 x5
DL: 175 x 5x10

Squat 240 feels heavier than it should :/

DL feels ok, i think I'll bump it up a little next week to see what happens. I just dont think im getting the hypertrophy intended at this weight. I get a pretty good pump with BBB sets of squat, bench & OHP but not DL.
 
been delinquent with the log

March 20:
press: 35 x3x8
bench BBB: 115 x5x10
BB row: 135 x5x10
curl: 60x3x8
cable row: 90x3x8
face pull: 50x3x8
IYWL: 2x8

still a struglle with the press
bench felt good through all sets

March 21:
DL: 260, 295, 335 x 3
squat BBB: 115 x5x10

the lighter DL seem to give me more trouble than the heavier sets. I dont think I'm as tight as i need to be on them.
squats: quads and top of glutes are getting hit pretty good

March 23:
inc press: 60 x3x8
SOHP BBB: 75 x5x10
pull downs: 120 x5x10
curl: 60 x3x8
upright row: 55x3x8
face pull: 60, 60, 50, x8
IYWL:

slight struggle with the inc press
got all sets of SOHP at 75. gotta remember to push my head through early

pull downs really hit my lats hard. 120 is barely doable for all sets, 105 is a but too light

this 3rd day gives me a good pump
 
March 27

arn press: 35 x3x8
bench bbb: 115 x5x10
bb row: 135 x5x10
curl: 60x3x8
cable row: 90 x 3x8
face pull: 50x3x8

they were closing the gym early for easter, so had to get in there much earlier than usual

presses are still a grind. I may switch to regular seated presses

bench: didnt feel as good as last week, but still more than doable

rows: felt really strong on these. no real struggle until the last set



March 28.

DL: 280x5, 315x3, 350x1
squat bbb: 115 x5x10

350x1 felt really easy

squats felt fairly easy until the last set, be interesting to see how the next increase goes. probably 135


back/lats are still a bit tired/sore today (March 30) so we'll see how it goes later today. next week is a deload week, and i think i can def use it. quads are still tight too.
 
march 30

inc db press: 60 x 3x8
sohp bbb: 45, 65, 45, 45, 45 x 10
pull down: 105 x 3x8
curl: 60x3x8

my entire upper body was shot. lats/back/shoulders were all pumped out and screaming.

db press: was a struggle to get all the reps in.

sohp: the first set of 65 was barely doable, and so was the last set. first set of 45, i was already feeling it, so i only went up to 65
 
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