Dave's training log

davejh666 · 29 May 2015 at 20:40

I'm gonna be honest and admit I went for the BBB because I just didn't understand the other assistant workouts. I have read them, and re-read them, time and again and I just can not figure them out!

I wanted to do the Triumvirate as I like dips, chins etc and wanted to try good mornings, but just can't work out exactly what I am supposed to be doing, which is where BBB was easy.

davejh666 · 30 May 2015 at 11:43

Saturday 30th

Main Workout

Squats

Warm-ups:

1x5 @ 47.5kg
1x5 @ 60kg
1x3 @ 72.5kg

Working Sets:

5 reps @ 77.5kg
5 reps @ 90kg
10 reps @ 102.5kg

Assistance Workouts

Squats

10 reps @ 50kg x 5 sets

Leg Curl

10 reps @ 32kg x 5 sets

HIIT training on the treadmill

15 mins in total - 1min @ 7.2kph then 1 min @ 15kph (repeat for 15 mins)

davejh666 · 1 Jun 2015 at 18:28

Monday 1st June

Main Workout

Overhead Press

Warm-ups:

1x5 @ 20kg (bar)
1x5 @ 25kg
1x3 @ 32.5kg

Working Sets:

5 reps @ 35kg
5 reps @ 40kg
12 reps @ 45kg

Assistance Workouts

Overhead Press

10 reps @ 30kg x 5 sets

Chin-Ups (assisted)

50 reps in total

HIIT training on the treadmill

15 mins in total - 1min @ 7.2kph then 1 min @ 15kph (repeat for 15 mins)

davejh666 · 2 Jun 2015 at 19:07

Tuesday 2nd June

Main Workout

Deadlifts

Warm-ups:

1x5 @ 45kg (bar)
1x5 @ 55kg
1x3 @ 65kg

Working Sets:

5 reps @ 70kg
5 reps @ 82.5kg
9 reps @ 92.5kg

Assistance Workouts

Deadlifts

10 reps @ 45kg x 5 sets

Back Extensions

50 reps in total

davejh666 · 3 Jun 2015 at 21:16

Wednesday 3rd June

Main Workout

Bench Press

Warm-ups:

1x5 @ 32.5kg
1x5 @ 40.0kg
1x3 @ 47.5kg

Working Sets:

3 reps @ 55kg
3 reps @ 62.5kg
3 reps @ 70kg (I completely forgot this was supposed to be as many reps as you could do, so it was just the 3 unfortunately)

Assistance Workouts

Bench Press

10 reps @ 40kg x 5 sets

Dumbbell Row

10 reps @ 24kg x 5 sets

HIIT training on the treadmill

15 mins in total - 1min @ 7.5kph then 1 min @ 15kph (repeat for 15 mins)

davejh666 · 8 Jun 2015 at 14:30

Monday 8th June

Main Workout

Squats

Warm-ups:

1x5 @ 47.5kg
1x5 @ 60kg
1x3 @ 72.5kg

Working Sets:

3 reps @ 85kg
3 reps @ 95kg
7 reps @ 110kg

Assistance Workouts

Squats

10 reps @ 50kg x 5 sets

Leg Curl

10 reps @ 32kg x 5 sets

davejh666 · 9 Jun 2015 at 13:46

Tuesday 9th June

Main Workout

Overhead Press

Warm-ups:

1x5 @ 20kg (bar)
1x5 @ 25kg
1x3 @ 32.5kg

Working Sets:

3 reps @ 37.5kg
3 reps @ 42.5kg
10 reps @ 47.5kg

Assistance Workouts

Overhead Press

10 reps @ 32.5kg x 5 sets

Chin-Ups (assisted)

50 reps in total

30 mins Hill training on Treadmill

davejh666 · 11 Jun 2015 at 13:15

Thursday 11th June

Main Workout

Deadlifts

Warm-ups:

1x5 @ 45kg (bar)
1x5 @ 55kg
1x3 @ 65kg

Working Sets:

3 reps @ 80kg
3 reps @ 90kg
7 reps @ 100kg

Assistance Workouts

Deadlifts

10 reps @ 50kg x 5 sets

Hanging Leg Raises

50 reps in total

30 mins on treadmill - 15 mins hills & 15 mins HIIT

davejh666 · 12 Jun 2015 at 18:08

Friday 12th June

Main Workout

Bench Press

Warm-ups:

1x5 @ 32.5kg
1x5 @ 40.0kg
1x3 @ 47.5kg

Working Sets:

5 reps @ 60kg
3 reps @ 67.5kg
4 reps @ 75kg (I was aiming for 5 reps, so a little disappointed I only got 4, but had nobody to spot me in the gym and struggled to get the 4th up, so couldn't try for the fifth)

Assistance Workouts

Bench Press

10 reps @ 45kg x 5 sets

Dumbbell Row

10 reps @ 26kg x 5 sets

Gentle run on the treadmill for 20 mins @ 9kph

davejh666 · 19 Jun 2015 at 18:01

Thursday 18th June

Main Workout

Squats

Warm-ups:

1x5 @ 47.5kg
1x5 @ 60kg
1x3 @ 72.5kg

Working Sets:

5 reps @ 90kg
3 reps @ 102.5kg
4 reps @ 115kg

A bit disappointed to only get 4 reps, but played my first 90 min game of football on Sunday and legs still felt sore, so gotta take that into account.

Assistance Workouts

Leg Press

15 reps @ 100kg
15 reps @ 90kg
15 reps @ 80kg
15 reps @ 70kg
15 reps @ 70kg

Leg Curl

15 reps @ 40kg x 5 sets

Slow 20 min on treadmill @ 8.2kph

davejh666 · 19 Jun 2015 at 18:14

Friday 19th June

Main Workout

Overhead Press

Warm-ups:

1x5 @ 20kg (bar)
1x5 @ 25kg
1x3 @ 32.5kg

Working Sets:

5 reps @ 40kg
3 reps @ 45kg
6 reps @ 50kg

Assistance Workouts

Dips

75 reps in total

Chin-Ups

50 reps in total

20 mins easy on treadmill @ 8.5kph average.

davejh666 · 22 Jun 2015 at 18:46

Monday 22nd June

Main Workout

Deadlifts

Warm-ups:

1x5 @ 45kg (bar)
1x5 @ 55kg
1x3 @ 65kg

Working Sets:

5 reps @ 82.5kg
3 reps @ 95kg
6 reps @ 105kg

Assistance Workouts

Good Mornings

10 reps @ Bar x 1 set
10 reps @ 40kg x 3 sets
10 reps @ 45kg x 1 set

Hanging Leg Raises

50 reps in total

15 mins walk on treadmill @ 10% incline @ 5kph.

First time I have ever done good mornings. My hamstrings felt a little like jelly after doing deadlifts and them. I could have gone a little more on the Good Mornings, probably another 10kg to be honest, so will adjust it a little for next week.

davejh666 · 23 Jun 2015 at 18:25

Ahhhh, de-load week, great success!!!

Tuesday 23rd June

Main Workout

Bench Press

Working Sets:

5 reps @ 40kg
5 reps @ 50kg
5 reps @ 55kg

Assistance Workouts

Dumbbell Bench Press

15 reps @ 22kg x 5 sets

Dumbbell Row

10 reps @ 26kg x 5 sets

davejh666 · 27 Jun 2015 at 11:47

Saturday 27th June

Main Workout

Squats

Working Sets:

5 reps @ 50kg
5 reps @ 60kg
5 reps @ 80kg

Assistance Workouts

Leg Press

15 reps @ 100kg x 5 sets

Leg Curl

15 reps @ 41.5kg x 5 sets

Treadmill - 20 mins at an average of 9.2kph

davejh666 · 3 Jul 2015 at 12:20

Haven't Updated for a few sessions, so:

Main Workout

Overhead Press

Warm-ups:

1x5 @ 25kg
1x5 @ 30kg
1x3 @ 35kg

Working Sets:

5 reps @ 40kg
3 reps @ 45kg
7 reps @ 50kg

Assistance Workouts

Dips

75 reps in total

Chin-Ups

50 reps in total

Main Workout

Deadlifts

Warm-ups:

1x5 @ 50kg
1x5 @ 60kg
1x3 @ 75kg

Working Sets:

5 reps @ 80kg
3 reps @ 95kg
7 reps @ 105kg

Assistance Workouts

Good Mornings

12 reps @ 55kg x 5 sets

Hanging Leg Raises

75 reps in total

Friday 3rd July

Main Workout

Bench Press

Warm-Ups:

5 reps @ 35kg
5 reps @ 45kg
3 reps @ 50kg

Working Sets:

5 reps @ 55kg
5 reps @ 60kg
9 reps @ 70kg

Assistance Workouts

Dumbbell Bench Press

15 reps @ 22kg x 5 sets

Dumbbell Row

10 reps @ 26kg x 5 sets

Treadmill for 40 mins

davejh666 · 9 Jul 2015 at 18:06

GSVBagpuss said:
That's a nice OHP there - good stuff

Thanks!

Haven't been able to get up the gym much this week due to work commitments, but hopefully that should change now I have a promotion at work, should have a little more free time and not as long working day.

Saturday 4th July

Main Workout

Squats

Warm-ups:

5 Reps @ 50kg
5 Reps @ 65kg
3 Reps @ 80kg

Working Sets:

5 reps @ 85kg
5 reps @ 100kg
5 reps @ 110kg

My legs felt terrible, no power at all. It was really hot which didn't help, but massively disappointed I could only manage 5 reps on the last set.

Assistance Workouts

Leg Press

15 reps @ 100kg x 5 sets

Leg Curl

10 reps @ 46.5kg x 5 sets

Thursday 9th July

Main Workout

Overhead Press

Warm-ups:

1x5 @ 25kg
1x5 @ 30kg
1x3 @ 35kg

Working Sets:

5 reps @ 40kg
3 reps @ 50kg
6 reps @ 55kg

Happy to get 6 reps on that, was targeting 5, so pleased

Assistance Workouts

Dips

75 reps in total

Chin-Ups

50 reps in total

I also did some curlz today for good measure

And, 1 hour on the treadmill - I know - but there is a reason for it!

davejh666 · 13 Jul 2015 at 20:11

Friday 10th July

Main Workout

Deadlifts

Warm-ups:

1x5 @ 50kg
1x5 @ 60kg
1x3 @ 75kg

Working Sets:

3 reps @ 85kg
3 reps @ 100kg
6 reps @ 115kg

Assistance Workouts

Good Mornings

12 reps @ 55kg x 5 sets

Hanging Leg Raises

75 reps in total

Monday 13th July

Main Workout

Bench Press

Warm-Ups:

5 reps @ 35kg
5 reps @ 45kg
3 reps @ 50kg

Working Sets:

5 reps @ 65kg
3 reps @ 75kg
5 reps @ 80kg

Assistance Workouts

Dumbbell Bench Press

15 reps @ 20kg x 5 sets

Dumbbell Row

10 reps @ 26kg x 5 sets

Treadmill for 12 mins Interval Training

Very happy today. To reach an 80kg Barbell bench press was a goal of mine to accomplish by the end of the year. I then realised when I got home that I completely 'skipped' a week on the program, so will have to do exactly the same again next chest day at the gym. So have to set myself a new goal of trying to reach 90kg by the end of the year.

Now just to reach the 120kg squat (should do that tomorrow) and 140kg deadlift by the end of the year!

davejh666 · 14 Jul 2015 at 19:15

ronski said:
Just read your whole log mate. Very impressed with your work since moving to 531 and looking forward to your first set of test results. Your Over head press is looking particularly tasty

I am a big fan of 531 and BBB though a grind sometimes is also effective!

Thanks! Can I ask what and how you mean test results? Should I try a 1RM every now and again or something. Still fairly new to all this!!

Tuesday 14th July

Main Workout

Squats

Warm-ups:

5 Reps @ 50kg
5 Reps @ 65kg
3 Reps @ 80kg

Working Sets:

3 reps @ 90kg
3 reps @ 105kg
6 reps @ 120kg

Felt good, managed to hit the 120kg goal I had set, so guess I had better up that to a 150kg squat goal by the end of the year.

Assistance Workouts

Leg Press

15 reps @ 100kg x 5 sets

Leg Curl

10 reps @ 51kg x 5 sets

Barbell Lunges

8 reps per leg @ 50kg

I only did the lunges as the leg press machine was taken and didn't want to stand about with my legs cooling down, so just threw them in to keep myself going.

15 mins treadmill interval training.