BLBA Experiment

Satanta

G86 wrote: »

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

Good suggestion. Hadnt thought of that

Satanta

Okay... So I decided to take G86 suggestion on board and redo week 8 after being sick and on antibiotics last week. Frankly I am glad I did. My power was way down and I had to skip the finisher as I was going to be sick if I did any more. Hopefully this week will give me a chance to fully recover and regain my strength before taking on week 9

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: 95x5

Down 4 reps on my top set from the last week I was in.


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

• Set 1: 25 kg DB's
• Set 2: 27.5kg DB's - 8 reps each arm

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

These were actually easy.

4. 3-Way “Shoulder Shocker”: 2x10 ea
Tough. 20kg plate and 12.5 kg dumbells. Tough, if I hadnt already mentioned


Superset
5a. Timed DB Shrugs: 2 x 30sec
5b. Alt. Hammer Curls: 2x10ea arm
30kg db for the shrugs
17.5kg db for the curls

Went home and ate well all evening. Going to try to get the max possible sleep this week. Hopefully my 2 year old daughter plays ball

Satanta

Just back training today!!

After the last session I was flat on my back with the flu again. So after listening to a fair bit of agro about it I decided to recover properly. Why is it that we just cant take an appropriate break from training when it is really needed? I cant anyway.

Anyway. I think at this point I am going to scrap the current run of BLBA and do some other training maybe as far as the new year. I might start again from scratch then.

So after loosing a fair bit of weight the last couple of weeks I think I'll start doing some volume training to quickly add back the weight again. The weight is kept light here so that should work out well.

Weight today: 83kg. I was hovering around 85kg. I obviously wasn't eating as much as I would have been so I'll ramp that up today again too.

Main Lifts
Bench Press
65Kg
10 sets of 10 is the target. Strict 60 seconds rest interval
10, 10, 10, 10, 10, 10, 10, 9, 8, 8

Pull downs
58kg on the Machine
10 sets of 10 is the target. Strict 60 seconds rest interval
10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Secondary Lifts
Seated Row
90kg on Machine
3x10

Incline Dumbell
30kg Dumbells
10, 10, 8

Face Pulls
60lbs on machine
3x10

Satanta

Lower Body

Squat
The intention again was 10x10. I got a horrible hamstring cramp after 6 sets though so switched to leg press.
60x10x6
Leg press
120x10x4

Deadlift
70x10x10

Core
V-Ups
20x3

Plank
40secs x 3

Leg raise
15x3

Satanta

Shoulders & Arms
Standing shoulder press
35kg
10, 10, 10, 10, 10, 10, 10, 9, 8, 7

Barbell curl
30kg
10x10

Dumbell Tricep Press
22.5kg db's
10x10

Duck's hoop

Howdy Satanta - I started 10*10 last Sunday week. Plan to get 4 weeks to crimbo out of it. Started too light on both press and bench though.

Just wondering what tempo you're working at? Or if you think it makes much difference.

I could do 4 sec negatives (as I've seen recommended) with lighter weight and finish, but with corrected weight there is no way.

Satanta

Hi Duck

Poliquin recommends the following for tempo:

For long-range movements such as squats, dips and chins, use a 40X0 tempo; this means the eccentric portion of the exercise is 4 seconds and the concentric portion is done as rapidly as possible. For movements such as curls and triceps extensions, use a 3020 tempo.

You can read the main article here

Personaly I just use a slow controlled tempo, but I wouldnt be hitting 4 second negatives at all... maybe 2.

Duck's hoop

I'm with you. It's plenty tough without. Also a v good cardio session I find. I'm averaging in the 130s over a workout.

Good luck with it!

Satanta

Bench Press
Upped the weight to 70 Kilo today.

10, 10, 10, 10, 10, 9, 8, 8, 7, 7

Pull Ups
the pull-down machine was taken so I did pull ups instead. I wouldn't get very far going sets of 10 so I did sets of 6 instead

6 ,6, 6, 6, 6, 6, 6, 6, 6, 6

Seated Row
94kg
10x4

Incline DB Press
30kg Db's
10, 10, 8

Face Pulls
60lbs
12x3


Bodyweight today: 84.6. Back to where I was before the flu.

Satanta

Had limited time in the gym today.

Squat
60kg
10, 10, 10, 10, 10, 10, 9, 9, 8, 8

Rack Pull
100Kg
3x10

Core
V-Ups
10x10, 30 secs rest

Satanta

After an underwhelming Christmas I did some max lifts this week to get ready for running the BLABA program again starting from next week

Pull up max: 18
Bench: 110kg Failed at 120. Probably should have tried 115.
Squat: 110kg Didnt feel comfortable under the bar today
Military press: 70kg I'm noe going to be doing these but tried it just for the craic. I'll test it after the program too.

bodyweight today 85.4kg

Very dissapointed in both the bench and the squat, but those are the numbers I am going to work the program with. I'd say poor eating and lazyness over Christmass played a factor.

Satanta

Should have mentioned that the squats are full depth.

Satanta

Week 1 Session 1

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

Warmup 1: 10 x 40Kg
Warmup 2: 10 x 60kg
Set 1: 8 x 80kg
Set 2: 6 x 85Kg
Set 3: 8 x 90Kg

* 2 mins rest between sets

2. Flat DB Press:
2 x Max Reps using the same weight (Choose a weight that you can get around 20-25 reps with on the 1st set.)

Set 1: 20 x 25kg DB's
Set 2: 12 x 25Kg DB's

* 90 seconds rest between sets

3a. Seated Overhand Grip Cable Rows: 4x15
3b. Cable Triceps Pushdowns (straight bar): 4x15
Superset. Did these on machines so numbers are a bit meaningless. Anyway:

Seated Tow: 70
Tricep Pushdown: 50 (dunno if this is lbs or what)

* 60 seconds rest between sets. These felt fine. Burned a bit on the last superset.

4a. DB Shrugs (2 Sec Holds): 3x15
4b. DB Lateral Raises: 3x15
Superset. Did 4 sets by mistake.

Shrugs: 30 Kg DB
Raises: 10 kg DB

* 60 seconds rest.

5. Barbell Complex
30 Kg.

Overall the workout went well. Fairly busted at the end of it TBH. My numbers are up in some places from teh last time I ran this, and that's even after my 3 week break at christmas.

Satanta

Week 1 Session 2

1. DB Squat Jumps, holding 10lb. DB’s: 4x6
Did these with 10kg instead of 10lb

2. Squat:
72.5% x 8, 77.5% x 6, 82.5% x 4

warmup: 10 X 60
set 1: 8 x 80
Set 2: 6 x 85
Set 3: 4 x 90

Poor

Superset
3a. 45 Degree Back Raises (hold weight plate over chest): 3x15
3b. Seated MB Twists (feet off ground): 3x20 ea side

10 kg plate and 8kg medicine ball


4. Timed one-mile run: 9:50

Satanta

Week 1 Session 3

1. Chin-ups
(total reps) = Chin-up max + 50%

Set 1: 10
Set 2: 10
Set 3: 7


Superset 1
2a. Front Lat Pulldowns
(Wide, overhand): 2 x Max Reps
(20-25 Reps 1st Set, 10-20 2nd Set)
2b. Standing DB Military Press:
2 x Max Reps (15-20 Reps 1st Set, 10-15 2nd Set)

Set 1: 20 Pulldowns @ 67.5 + 20 DB Press @ 17.5 kg
Set 2: 15 Pulldowns @ 67.5 + 16 DB Press @ 17.5 kg

*60 seconds rest between supersets

Superset 2
3a. “Rolling” triceps extensions – 4x8
3b. Hammer Curls (both arms same time) – 4x8
17.5 KG dumbell for set 1. 15kg for the rest

*60 seconds rest between supersets


4. Core Circuit: x2
A) Toe Touches x20
Bicycle x 30 Total
C) Side Plank x 30sec each side


5. 100 push-ups as fast as possible: (Record the time it took you to complete the 100 push-ups)

*5:10
Horrible horrible stuff today.

Satanta

Been a bit busy this week so didnt get a chance to post the workouts... so here are all three in one. I did the usual monday wednesday friday

Week 2 Day 1 Upper Body

1. Bench Press: 75% x 7, 80% x 5, 85% x 3 or more
Warmup Set: 10x40
Warmup Set: 10x60
Set 1: 7x82.5
Set 2: 5x87.5
Set 3: 5x92.5

Poor show today on the bench...

2. Flat DB Press: 2 x Max Reps (w/ same weight as last week)
25kg db
20 reps
13 reps

3a. Seated Overhand Grip Cable Rows: 4x12
3b. Cable Triceps Pushdowns (straight bar): 4x12
Seated chest supported row: 84.5kg
Tricep Pushdown: 55

4a. DB Shrugs (2 Sec Holds): 3x12
4b. DB Lateral Raises: 3x12
35kg db shrugs
12.5kg raises


5. Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 3 sets.
Perform 10 reps of each exercise. Rest 90 sec. b/t sets.
40 kg

Week 2 Day 2 lower Body

1. DB Squat Jumps
holding 15lb. DB’s: 4x6

2. Squat: 75% x 7, 80% x 5, 85% x 3
Deadlift
Warmup Set: 10x40
Warmup Set: 10x60
Set 1: 7x82.5
Set 2: 5x87.5
Set 3: 3x92.5


3a. 45 Degree Back Raises (hold weight plate over chest): 3x12
3b. Seated MB Twists: 3x15 ea side
10kg plate and 20 kg DB for the twists.

4. 1 mile run
9.50

Week 2 Day 3 Upper Body
1. Chin-ups (total reps) = chin-up max + 50%
Set 1: 10
Set 2: 10
Set 3: 7
*60 seconds rest interval

Superset 1
2a. Front Lat Pulldowns (Wide, overhand): 2 x Max Reps (w/ same weight as last week)
2b. Standing DB Military Press: 2 x Max Reps (w/same weight as last week)
Set 1: 22 Pulldowns @ 67.5 + 20 DB Press @ 17.5 kg
Set 1: 13 Pulldowns @ 67.5 + 15 DB Press @ 17.5 kg

Superset 2
3a. “Rolling” triceps extensions: 5x8
3b. Hammer Curls (both arms same time): 5x8
All exercises done with 17.5kg DB

4. Core Circuit: x2
A) Toe Touches x20
Bicycle x 30 Total
C) Side Plank x 30sec each side


5. 100 Push-ups:
4.23

Satanta

WEEK 3 DAY 1: UPPER BODY WORKOUT

1. Bench Press:
77.5% x 6, 82.5% x 4, 90% x 2 or more
Warmup Set: 10x40
Warmup Set: 10x60
Set 1: 6x85
Set 2: 4x90
Set 3: 4x100

Not happy with my benching in the new year. I am hoping I'll hit form again soon. I should be able to knock out sets of 5x5x100 but the way I am benching at the moment that wouldn't happen. Need to look at the basics again and ensure I am eating enough.

2. Incline DB Press:
2 x Max Reps using the same weight (Choose a weight that you
can get around 20-25 reps with on the 1st set.)
I chose 20kg db's

Set 1: 25
Set 2: 17

Superset 1
3a. Bent-over 1-Arm DB Rows: 4x10 ea arm
3b. Triceps Rope Pushdowns: 4x10

Rows: 35kg db
Tricep: 50 on the machine

Superset 2
4a. BB Shrugs (2 Sec Holds): 3x10
4b. Incline rear dealt flyes, pinkies up: 3x12

Shrugs: 70kg
Flyes: 7.5 kg

5. Barbell Complex
Same as last week