BLBA Experiment

Satanta

WEEK 5 DAY 2: LOWER BODY WORKOUT DELOAD
1. DB Squat Jumps, holding 10lb. DB’s: 2x6

2. Deadlift: 50% x 5, 60% x 5
75x5
85x5

3a. 45 Degree Back Raises,
BW only: 2x10

3b. Seated MB Twists:
2x10 ea side

4. Steady State cardio:
bike 30min. @ 135 BPM average

Satanta

WEEK 5 DAY 3: UPPER BODY WORKOUT DELOAD
1. Chin-ups
(total reps) = 50% of chin-up max
1 set of 8

2. Standing DB Military Press: 2 x 15
20kg DB for both sets

3. Incline DB rear delt flyes, pinkies up: 2x10
10kg db for both

4. Empty Barbell Curls: 100 total reps (no added weight)
Broke this into:
25+25+20+20+10

5. Core Circuit: x1
A) Toe Touches x20
Bicycle x 20
C) Side Plank x 30sec each side

Looking forward to getting back at it proper next week.

*workout was done on Friday 21st

Satanta

Sunday Cycle

Map

Distance 32 miles
Time 2.08
15mph average
Route very hilly. Very
Avg HR 158
Max HR 186. I hit 186 twice.

Satanta

WEEK 6 DAY 1: UPPER BODY WORKOUT

1. Bench Press: 72.5% x 8, 77.5% x 6, 82.5% x 4 or more

• Warmup Set: 40x10
• Warmup Set: 60x10
• Set 1: 75x8
• Set 2: 80x6
• Set 3: 85x14

I know liam_henners asked for a vid of the top set. I'll dothat next week. Half the county GAA panel was in the gym this evening and I wasnt going to video myself doing 85kg bench. Interestingly my bodyweight was down to 84.6 today but I got allot more reps in my upper set than in week 1.

2. Off-set, Alternate Med Ball Push-ups: 2 x max reps

• Set 1: 13
• Set 2: 11

The toughest part is the middle push up with both hands on the ball. A solid basketball would have been good, but I was using a slightly squigy rubber med ball.

Superset
3a. Seated Cable Rows (Double-D handle): 3x12
3b. Lying DB triceps extensions: 3x12
The pin was one from the bottom of the rack for the rows. I dont know what weight that is... forgot to take note of the number

Lying DB extensions were done with 15kg DB's

Superset
4a. Cable Face Pull (2 second hold): 3x12
4b. Zottman Curls: 3x12
Face pulls @ 40 machine units
Curls:Set 1 & 2 @ 12.5kg DB, Set 3 @ 10

The curls were tougher than I gave them credit for. I thought I'd start with a 12.5 DB and work up. didnt happen

5. DB Complex
(front squat, swings, unilateral curl+press, squat jumps): 3 *ascending sets. Rest 60 seconds between sets. *1st set perform 7 reps of each exercise. 2nd set perform 8 reps of each exercise. 3rd set perform 9 reps of each exercise.

This was good enough. I was a bit frustrated as the aforementioned county team had half the dumbells out doing various exercises. I used the 12.5kg DB for all sets. It was probably heavy enough. Going down the stairs I felt a pain in my thigh which I think was from the jump squats.

Satanta

WEEK 6 DAY 2: LOWER BODY WORKOUT

1. Kneeling Jumps (holding med ball or w/ barbell on back): 4x5
Seriously dont like this. It feels completely wrong and I am not sure what the actual point is.

2. Deadlift: 72.5% x 8, 77.5% x 6, 82.5% x 4 or more

• Warmup Set: 60x10
• Warmup Set: 80x10
• Warmup Set: 100x5
• Set 1: 110x8
• Set 2: 120x6
• Set 3: 125x5

Superset
3a. Supine Hip Thrust (shoulders & feet elevated): 3x12
3b. Stability Ball Plank (Ball Under Arms, Feet On Bench): 3x30 seconds

Made a mistake here and did sets of 15 for the hip thrust.

4. DB Reverse Lunge, front foot elevated: 2x10 ea leg
15 kg DB's

5. Tabata-style Jump Rope:
Did 8 cycles.

thehamo

Good log. Always worrying reading these things, feels like im doing it wrong sometimes. Having said that im following it to the letter of the law. can I ask why you're doing so may reps at your top set?

I agree with the kneeling jumps. I couldnt do them at all. Started week 7 day 2 today and actually found them easier than first time round. BUT still dont like them at all.

Satanta

RE the top set for my bench. I calculated my 1RM for it and looks like was a bit low at 105kg. I had lifted more than this before TBH but I havent really trained heavy lifts for a while. I am looking forward to seeing what it comes out as on week 12.

Satanta

WEEK 6 DAY 3: UPPER BODY WORKOUT
Friday 28th.

1. Chin-ups (total reps) = chin-up max + 60%
9 + 9 + 4

2. Rest-Pause, 3-Second Eccentric Front Lat Pulldowns (Wide, overhand): x1
1 set of 14 reps.

3. Standing DB “Modified Arnold Press”: 3x10
Did the 3x10 using 15kg bumbells. Was at failure on the last set. Usual 60 seconds rest.


4. Blackburns: 4 Positions, 15 Seconds each x 2 sets
Using 2.5 kg plates.

5. Cable Curls: 3x15
Cable machine was in use so I used the EZ bar. 30kg plates plus bar. Did the 3x15

6. Core Circuit: x 2
A) V-ups x 20
Hip-ups x 20
C) Alternating Toe Touch (i.e. Right hand to Left Foot, etc) x 15ea side

Core circuit is bocoming slightly earier to finish.

7. Bodyweight Complex: 4x through, rest 60 sec. b/t sets
A) Mountain Climbers x 30
Push-ups x 20
C) Groiners x 10
D) Burpees x 5

Great finisher.

Satanta

Sunday Cycle
Decided to do a charity cycke from Burt, and cycled down to it from home (15 miles)

Did 70% of the run and then branched off at Manor again for home, instead of completing and still having a 15 mile ride home into a headwind to look forward to.

Total duration 47 miles.
Time 2:50
Max Hr: 187
Average 162

Edit.. forgot to attach link to the map: Map

Satanta

WEEK 7 DAY 1: UPPER BODY WORKOUT

1. Bench Press: 75% x 7, 80% x 5, 85% x 3 or more

• Warmup Set: 40x10
• Warmup Set: 60x10
• Set 1: 80x7
• Set 2: 85x5
• Set 3: 90x10

I rushed the top set. I was hoping for 12 reps, or 11 at least.

2. Off-set, Alternate Med Ball Push-ups: 2 x max reps

• Set 1: 13
• Set 2: 11

Superset
3a. Seated Cable Rows (Double-D handle): 3x10
3b. Lying DB triceps extensions: 3x10
Full rack for cable rows
15kg bd for the tri extensions

Superset 2
4a. Cable Face Pull (2 second hold): 3x10
4b. Zottman Curls: 3x10
45 units for the face pulls. Felt relatively comfortable and probably should do more
12.5kg DB for the curls


5. DB Complex (front squat, swings, unilateral curl+press, squat jumps): 4 *ascending sets.
12.5 kg db for all sets. I found this one tough today.

thehamo

Satanta wrote: »

WEEK 6 DAY 3: UPPER BODY WORKOUT
Friday 28th.

1. Chin-ups (total reps) = chin-up max + 60%
9 + 9 + 4

2. Rest-Pause, 3-Second Eccentric Front Lat Pulldowns (Wide, overhand): x1
1 set of 14 reps.

3. Standing DB “Modified Arnold Press”: 3x10
Did the 3x10 using 15kg bumbells. Was at failure on the last set. Usual 60 seconds rest.


4. Blackburns: 4 Positions, 15 Seconds each x 2 sets
Using 2.5 kg plates.

5. Cable Curls: 3x15
Cable machine was in use so I used the EZ bar. 30kg plates plus bar. Did the 3x15

6. Core Circuit: x 2
A) V-ups x 20
Hip-ups x 20
C) Alternating Toe Touch (i.e. Right hand to Left Foot, etc) x 15ea side

Core circuit is bocoming slightly earier to finish.

7. Bodyweight Complex: 4x through, rest 60 sec. b/t sets
A) Mountain Climbers x 30
Push-ups x 20
C) Groiners x 10
D) Burpees x 5

Great finisher.

Can I ask how many chins u could do before you started and your body weight? I'm struggling on the china still only manage 4 in one set from a starting point of 0. I am 96kg if not a bit more

Satanta

thehamo wrote: »

Can I ask how many chins u could do before you started and your body weight? I'm struggling on the china still only manage 4 in one set from a starting point of 0. I am 96kg if not a bit more

I could do 14 or 15, so I set my max to 15. My bodyweight at the start was 85.6kg. I had been doing pull-ups and chin ups as a part of most of the routines I have done though. About 10 years ago I was able to do 26 chins max, but I was allot lighter then. Point being I had a reasonable base before I bagan this program. I wouls say I'll only see a couple of reps of an improvement here though, whereas you have already quadrupled your max. Good work!

Satanta

WEEK 7 DAY 2: LOWER BODY WORKOUT
Did this yesterday (thursday 03)

1. Kneeling Jumps(holding med ball or w/ barbell on back): 5x5
Still dont like these. it might be that I dont have the flexibility in my feet. There are none next week thankfully

2. Squat or Deadlift: 75% x 7, 80% x 5, 85% x 3 or more

• Warmup Set: 60x10
• Warmup Set: 80x8
• Warmup Set: 100x5
• Set 1: 112.5x7
• Set 2: 120x5
• Set 3: 127.5x4

Superset
3a. Supine Hip Thrust (shoulders & feet elevated): 3x15
3b. Stability Ball Plank (Ball Under Arms, Feet On Bench): 3x45 seconds

Enjoying these. Teh hip thrust is harder than it looks in the video.

4. DB Reverse Lunge, front foot elevated: 2x12 ea leg w/ same weight as last week
15kg DB's

5. Tabata-style Jump Rope: Jump rope as fast as you can for 20 seconds and then take 10 seconds off. Repeat this 10-12 times.

Did 10 cycles.

Satanta

WEEK 7 DAY 3: UPPER BODY WORKOUT

1. Chin-ups (total reps) = chin-up max + 60%
9+9+9

2. Rest-Pause, 3-Second Eccentric Front Lat Pulldowns (Wide, overhand): x1
1 set 15 reps. Same weight as last week

3. Standing DB “Modified Arnold Press”: 3x8
3x8x17.5kg db

4. Blackburns: 4 Positions, 20 Seconds each x 2 sets
2.5 kg plates

5. Cable Curls: 3x12
40kg barbell used here. Cable crossover machine was in use so I substituted.

6. Core Circuit: x 2
A) V-ups x 20
Hip-ups x 20
C) Alternating Toe Touch (i.e. Right hand to Left Foot, etc) x 15ea side

I still need to pause in the middle of this complex to get the the end. I dont take a full on rest... just a couple of pauses.

7. Bodyweight Complex: 5x through, rest 60 sec. b/t sets
A) Mountain Climbers x 30
Push-ups x 20
C) Groiners x 10
D) Burpees x 5

5 sets of this had me thoroughly winded today.

Satanta

WEEK 8 DAY 1: UPPER BODY WORKOUT
1. Bench Press: 77.5% x 6, 82.5% x 4, 90% x 2 or more

• Warmup Set: 40x10
• Warmup Set: 60x10
• Set 1: 80x6
• Set 2: 87.5x4
• Set 3: 95x9

Felt a bit weak on the buildup sets today. Didnt eat briliant over the weekend because I was running about doing stuff. I think that screwed me over today

2. Alternate DB bench (flat bench): 2x10 ea arm

• Set 1: 25 kg DB's
• Set 2: 27.5kg DB's

These were interestingly tough. I can knocl out sets of 10 regular DB presses with the 35's or even a set of 40x10 no trouble. But these alternating ones maxed me out with the 27.5's

3. Standing Rope “J” Pulldowns: 4x12
60 on the rack

4. 3-Way “Shoulder Shocker”: 2x10 ea
Tough. 20kg plate and 12.5 kg dumbells.

Superset
5a. Timed DB Shrugs: 2 x 30sec
5b. Alt. Hammer Curls: 2x10ea arm
25kg db for the shrugs
15kg db for the curls


6. DB Complex (front squat, swings, unilateral curl+press, squat jumps): 5 *ascending sets. Rest 60 seconds between sets. *1st set perform 6 reps of each exercise. 2nd set perform 7 reps. 3rd set perform 8 reps. 4th set perform 9 reps. 5th set perform 10 reps.

Jeez I hate this complex. Thankfully this is the last week of it.

Mellor

How did you establish your 1RM.
What ever figure you pick looks to be way too low.

Are you not concerned about drifting too far from the program.
ie instead of doing 77.5% x 6, 82.5% x 4, 90% x 2 or more
You're doing 66.6% x 6, 72.5% x 4, 75% x 2 or more (getting to 9 reps)

Satanta

I could do 80 for 10 reps so I used and online calculator. It came out at 107. I knew this to be a little low, but I haven't tried lifting heavy in a while so I went with it. It says in the manual that you should estimate on the low end of your max, but maybe I got that a little too low. I was a little concerned that my percentages for the bench were off and considered redoing them after the week 5 deload, but that in itself is also straying from the program so I thought I'd leave it alone. My numbers werent this high on the first 4 week pass either so they didnt seem as far out as they do currently

Mellor

I get what you mean about diviating from the program.
Personally i'd of recalculated your max based on performances in weeks 1-4, give or take. That gives you a new max without a max test interupting the program. And would prob mean the lifts in the second half are closer to the proper intensity.

Anyway, nice lifting. Have you any lifts recorded?

Satanta

Yeah.

http://www.youtube.com/watch?v=EiHJVTrayPY&feature=feedu

https://www.youtube.com/watch?v=EiHJVTrayPY

90x10
I rushed into this set after getting the camera set up. I should have taken another 30 secs rest or so. But enough of the excuses!

Satanta

Tuesday

60 mins recovery cycle on exercise bike

Average HR 129

BlueIsland

hi.Just wondering what your weight like after 8 weeks. up/down???

Satanta

BlueIsland wrote: »

hi.Just wondering what your weight like after 8 weeks. up/down???

Not a big difference TBH. 85.6 on day 1 and 85.1 yesterday. Last week was 84.6 I think. That's all within a normal enough fluctuation for me TBH, but in saying that I haven't been below 85kg in a long time so I'd say all in all I have dropped about .5kg

BlueIsland

suppose different people will react differently to the programme weightwise! was just wondering. cos doing it myself for fat loss so was just wondering your numbers!

Satanta

WEEK 8 DAY 2: LOWER BODY WORKOUT
1. Deadlift: 77.5% x 6, 82.5% x 4, 90% x 2 or more

• Warmup Set: 60x10
• Warmup Set: 80x10
• Warmup Set: 100x5
• Set 1: 117.5x6
• Set 2: 125x4
• Set 3: 135x3

My grip was failing badly today. I have a bit of a cold as well so not sure how much f a part that is playing. Not much I think. My grip is definitely weak though. I need to work on that.

2. Split Squat Jumps (BW only): 3 x 20sec.
Found these easy enough

Superset
3a. DB RDL: 3x12
3b. Plank “shoulder touches”: 3x12 ea shoulder
I have never did the DB RDL's before so I was trying to get the form right. I dont think I have it right at all tbh. Anyway....
Both sets done with 25Kg DB's

4. Single Leg “Speed Skater” Squats: 2x8ea leg
Very difficult to maintain balance. I ended up taking off my runners and holding out my arms... and waving them sometimes
Got a good hit on the quads though

5. Tabata-style Jump Rope:
12 rounds

Satanta

WEEK 8 DAY 3: UPPER BODY WORKOUT
1. Chin-ups (total reps) = chin-up max + 70%
10+10+7


2. Drop-Set Front Lat Pulldowns (wide, overhand): 2x8,6,6 (8 reps, drop 20lbs., 6 reps, drop 10lbs., 6 more reps)
Started with the pin at 86 for the first set and removed two plates for each drop. The next set I started with one plate les and did the same.

Superset
3a. Seated DB “Modified Arnold Press”: 3x8
3b. Incline DB “cleans”: 3x10

Used 20kg dumbells for the press. I found these dissapointing. I could press far more than the 20 but I dont think I can lower any more than that in a controlled way for 8 reps.

Used a 7.5kg dumbell for the first two sets of the cleans. Then dropped to a 5. Unbelievable.


4. Barbell Curls: 4x8
40x8
45x8
45x8
45x8

5. Core Circuit w/Med Ball: x2
A) Spread Eagle Situps x 15
Seated Twists x 20ea side
C) Toe Touches x 20

Not too bad today.

6. Barbell Push-ups, descending sets (“18 down to 1”): Perform 18 barbell push-ups, then 17, then 16, then 15, etc. Rest the least amount of time between sets while still enabling yourself enough recovery time to complete all the reps in each set.

Not the worst finisher. The tough sets were the ones from 14-11

Satanta

Need to take a couple of days off. I had a horrible dose at the weekend. First I thought I just had very bad doms on Sat, but just actually had all over body sorness as well as doms. Then headache, sore throat and weakness. Basically some serious man flu. Gonna give it a couple of days and hopefully do weeek 9 day one later this week. On the plus side I had a great excuse to sit in front of the telly and watch a sh!t load of movies yesterday and today.

Inspector Coptoor

I'm still feeling DOMS from thos barbell pushups on friday.

Really NOT looking forward to doing from 19 down to 1 this friday!

Hope it doesnt affect my benching this evening.

thehamo

Liam Henners257 wrote: »

I'm still feeling DOMS from thos barbell pushups on friday.

Really NOT looking forward to doing from 19 down to 1 this friday!

Hope it doesnt affect my benching this evening.

Just did the 19-1 today. Got it done but just wasn't able for it . Nearly collapsed onto the barbell on the 3rd set. Arms just went wobbly on the last rep. Took me a while to get all sets done

Satanta

Have been on antibiotics all week. Prob start week 9 next week. However I think this thrown the experimental nature of this log into flux a bit.

G86

Satanta wrote: »

Have been on antibiotics all week. Prob start week 9 next week. However I think this thrown the experimental nature of this log into flux a bit.

Would there be any point in re-doing week 8 to get back to speed?