Workout completed in 21:05 - about 50 seconds faster than the previous 'light' day this week which took 21:56.
July 21 2014 - BFB Week 4 Day 5
A1. Deadsquat: 435/450/460/485/510
A2. Bench press: 325/335/345/360/380
A3. High Pull: 225/235/240/255/265
A4. Military Press: 190/195/200/210/220
A5. Pull up: BW +20/+25/+35/+45/+50
Time: 21:56. Not quite as fast as Day 3 this week where I did this same workout in 21:26 but still very quick for me. Interestingly enough 21:56 is the same time that it took me to do a 'light' day earlier in the week.
Bodyweight was 205 this morning which is up about 5 lbs since starting this program. The only change to my nutritional intake that I have made since starting this program is the addition of an extra half scoop of Plazma intra-workout and a Finibar pre-workout most days.
Due to work I had to do this session in the evening after sitting at a desk and in a car for much of the day. I much prefer getting these sessions done early in the day. Strength feels better early on and my hips did not move as well as usual today. I will be able to get my next workout in before work on the 26th which is better but that also means that I'll be doing a 'heavy' day only about 12 hours after finishing this workout. Not ideal but what are ya gonna do?
Time: 21:00. Big improvement over Week 5 Day 1 time of 23:51 and the fastest 'heavy' day that I've done yet on BFB. This being Week 5 I've added 20 lbs to every set of every lift since Week 1 and I'm getting it done about 20-25% faster.
Workout completed in 24:03. The week finally caught up with me. Little sleep, short turn arounds between workouts, super busy days at work (double homicide and an armed bank robbery on the go) had me feeling run down today. Completed the session but felt like more of a walk through today and that was reflected in the time it took to complete.
Time: 20:23. Boom. Another PR for fastest heavy day yet on BFB. Nice improvement over Week 5 Day 3 time of 21:00. I was surprised to do this well today given the my crappy effort yesterday and the fact that I didn't eat dinner last night and was up well past bedtime responding to the immediate aftermath of a f'ing tornado. Took a Spike this morning and went for it anyway.
Workout completed in 19:40. That is my fastest time yet on a Built For Bad workout. Throughout the program I have steadily decreased my workout times while adding weight each week. I am very impressed with the improvements to my work capacity that have come with this program. Considering that I do all my own weight changes between sets which takes roughly 2 minutes each time I am astounded by the fact that I am now able to do this much heavy work in such a short time.
Once again, hats off to CT. I have always done extremely well with his programming and I have to say that this is by far my favorite program yet.
Time: 20:58. Improvement over 22:26 on Day 1 this week. Roughly the same time that it took to do Day 3 during Week 5 but of course that was lighter. Training schedule got messed up this week so I had a couple unexpected 'rest' days rather than doing all 5 BFB sessions in a row. I still did sprints etc on the rest days but didn't have time to do the full sessions.
I finished up the Built for Bad program in early August and I must say that I thoroughly enjoyed the program and that I made very good progress with it - especially in terms of work capacity. It was a monstrous pain in th ass to set up and put away each day but it was worth it. I gained about 5 lbs while on the program but more importantly I was able to move through the workouts much quicker by the end of the 6 weeks than I had in week 1 despite the fact that weights increased each week.
Just for kicks I went back to my week 1 weights after completely the 6 weeks and did a session to see how fast I could do it. Mind you, throughout the program I always changed all of my own weights between each set which took up to about 2 minutes for each round and in going back to the week 1 weights I had someone else do the weight changes for me so that I could fly through as quick as possible.
My week 1 weights were as follows:
A1. Deadsquat: 420/435/445/470/495
A2. Bench press: 310/320/330/345/365
A3. High Pull: 210/220/225/240/250
A4. Military Press: 175/180/185/195/205
A5. Pull up: BW/+10/+15/+25/+30
On Day 1 of week 1 this took 27:10 to complete. On day 5 of week 1 I did the same in 25:35. After having completed 6 weeks of the program and increasing the training weights each week I was able to go back to week 1 weight and completed the workout in 13:11. I was slowed down somewhat by having to use straps on the Deadsquat lifts due to a large, painful tear in my left hand but I was still very pleased with getting through that quickly.
I have a video of this session but the file must be too large as it will not load to my hub here.
Since completing this I have adopted a somewhat different training style with the focus on maintaining strength while increasing work capacity. As usual, I'm basing my training on CT's style as I've never failed to get good results with his recommendations.
Right now my training looks like this:
A) High pull from hang
B) Deadlift with shrug
C) Chin up
* all three exercises done for 5 x 5 using double progression model
Deadlift/push press: 21-15-9 as fast as possible (225 lb DL and 125 lb push press - complete 21 reps of DL followed by 21 reps of PP; then 15 of each and then 9 of each). Progression: strive for faster time each workout while trying to not pass out
A) Push press
B) Bench press
C) Incline DB press
* A & B done using 5 x 5 double progession; C right now is just straight sets of 6-8 with a 2-3 second pause at the stretch position of each rep
D1) Inverted row
D3) Air squat
* 50 reps of each as fast as possible; start with invert row and get as many reps in one set as possible then do same number of reps for dip and squat; repeat until 50 reps of each complete - right now it takes me three sets and about 3:30 to complete this
E) Complex: close grip muscle snatch/military press/push press/back squat/behind the neck push press: 30 reps as fast as possible
* progression: suck it up and do it faster than last time
A) Jump squat
B) Front squat
C) Back squat
* A, B, and C done using 5 x 5 double progression model
A1) Prowler push: 250 lbs x 30 yards
A2) Overhead barbell carry: 135 lbs x 60 yards
A3) Prowler push: 250 lbs x 30 yards
A4) Farmer's walk: 70/hand x 60 yards
* 20 minute time cap - currently getting 5 full rounds plus a partial round in 20 minutes
** progression: started out taking 60 rest between rounds; currently down to 50 seconds rest between rounds
Day 4 - Back/biceps
A) KB angle press 3 x 10
B) Y-raise: 3 x 10
C) Bent row: 3 x 8 with 2 second peak holds
D) Dumbbell row: 3 x 6 with 2 second peak holds
E) Cable curl: 2 x 6-8 with 6-8 second eccentrics + 3 heavy sets with 6-8 reps with 1 slow eccentric then normal pace reps
F) Cable hammer curl: 2 x 6-8 with 6-8 second eccentrics + 3 heavy sets with 6-8 reps with 1 slow eccentric then normal pace reps
G) Concentration curl: 3 x 5 with 2 second peak holds + 2 x pump sets (10 top partials/5 mid partials/5 full reps)
H) Biceps stretch hold x max time
Prowler mile (for whatever reason this is a 'challenge' workout at the gym I go to so I decided to use it and yes, it f'n sucks; it is written on the board as 56 laps of 100 feet each which is a bit weird as a mile is 5280 feet but whatever.
56 x 100 feet with unloaded Prowler as fast as possible
*progression: I walked the whole thing the first time to get a baseline time (just over 22 minutes); next session I ran every 5th lap; after that every 4th lap and so on; current best time in the gym is a bit under 13 minutes - not sure I'll ever get there but it gives me something to shoot for
Day 5, 6,7,8 - Repeat as above.
For the first three weeks I've just been rotating through this 8 day block with no rest days and so far recovery doesn't seem to be an issue. As I move along I may insert a rest day once out of every 8 days and maybe do a pulse fast or something like that to further some fat loss if I think I need it. So far so good so I'm not going to start messing around with anything extra just yet.
I should also note that after having done the BFB program I became very interested in making sure that I was moving through my workouts quickly and not wasting any time. With this new program I time the strength portion and make sure that it is less than 40 minutes (right now they are taking me anywhere from 23-35 minutes depending on the day). I also time the work capacity portions and try to improve on my times on those with each session. In total, I am making sure that I have both the strength portion and the work capacity portion completed in under 60 minutes. My focus right now is maitaining strength while getting more work done in less time. I really wish that I had fully embraced this mindset earlier in my training career.