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The original was posted on /r/weightroom by /u/tdjm on 2023-10-05 20:22:52.
Background:
I’m a 39-year-old male @ 5’9” and 173.0#
I’ve been lifting off and on, for the past 23+ years, and I was really BIG on muscle confusion… I think I read too many damn magazines about short tricks to get six pack abs and beach ready arms.
INCONSISTENT DIET LETTUCE BOY FTW.
But I did have a six pack years ago, and at some point along the way I set a lot of PR’s that I’ve since had the opportunity to smash (except for one bench rep PR set back in Jan. 2014). Anyway, I was never really consistent, until March of 2020 (thanks Covid). I started back-up with some bodyweight work (thanks /u/govschwarzenegger) which left me wrecked for a few too many days.
Eventually made my way back to the garage w/ actual weights and did some Muscle & Fitness dumbbell routines until the gyms opened back up and dove head first into 531 Forever’s SVR II.
Programming that I’ve run through the years includes, but isn’t limited to: The Waterbury Method, Starting Strength (because, of course), Starr’s 5x5, 25 for Strength, every. damn. thing from T-Nation and Men’s Health… those M&F d-bell routines… fast-forward to 531’s SVR II, BBB 3 Month Challenge, BBB, Beefcake; SBS (formerly A2S); PPSA’s Squatober, Deadcember, Let’s Pregame, Pool Season I & II, Benchamin Franklin, and Brickhouse.
What is Bomb the Fitness Industry, Bro?
It’s a Frankenstein’d 531 program, written by /u/TheMightyGullet, in which you incorporate the tenants of 531’s 5’s pro, Boring But Big, AND Boring But Strong. This program is great, if you’re a volume junkie. Here’s the direct link to TMG’s post from a few years back. I’d recommend reading his write-up to understand the plan fully. There’s only one other review of the program, by /u/hjprice14.
The leaders and anchors were set-up, as follows:
Leader:
- 531 & Jokers
- 50-100 reps, accessories
- BBB @ 50-60-70%, variation lift
Anchor:
- 531
- BBS - 10x5 @ FSL + 2.5% on 5+, 10x4 @ FSL + 5% on 3+, and 10x3 @ FSL + 10% on 1+
- 25-50 reps, accessories
- BBB @ 50-60-70%, variation lift
Things I liked:
I’d never done the 50+ accessory reps during the leader; they’re often, as you know, left for the anchor. TMG was right in-that you’re burnt out once you hit the anchor, and more often than not, I was also dropping the accessory work (especially towards the final week or so, if not sooner). This was a fun twist on the typical 531 accessory work.
Things I changed/Did differently:
I messed up my right knee doing front squats, and as a result had a difficult time walking for several weeks, in late-April. So, I needed something that I could do a whole bunch of “bro” work for 4-6 days a week. I lift at home, early, so it’s not an issue to get out to the pole barn for me. I thought to myself, “bro’s don’t squat, so I guess I’m a ‘bro.” I pulled all squats from the program, and only added deadlifts after the first three week cycle. My goal here was to set two new pressing PR’s, in bench and strict/military press. Once I was able to start deadlift again, I just wanted to pull 315#, for a PR.
I did no joker work, here. More often than not, I was trying to get in-and-out (are those burgers really that good?). Also, I wanted to hold back on the ego lifting, which has gotten the better of me, through the years.
To add some extra “fun” into the program, I also took a tenet from BBB’s 3 Month Challenge, in which you increase the % of the BBB supplemental work each week from 50>60>70. I am not a smart man. Would I do this again? Absolutely.
I also added in my own thing, because TRAINING ADHD! I began doing “100 Days of Summer” to grow my arms (I blame you, Starting Strength from checks calendar 200… okay, that’s a decade-plus…). Each day, from Memorial Day to Labor Day, I did 100 reps of bi’s and tri’s. No write-up on that one, as I wasn’t consistent enough, and didn’t do proper documentation on it. I’ll try it again next summer.
I’m also a big fan of the 351 set-up, versus the 531 set-up. It’s personal preference, and more than likely won’t impact/affect performance.
My general week looked like this:
D1
- Deads 351 @ 5’s PRO
- CG Bench BBB 5x10 @ 50/60/70%
D2
- Bench 351 @ 5’s PRO
- Press BBS 10x5 @ FSL
D3
- Deads BBS
- Seated Press BBB 5x10 @ 50/60/70
D4
- Press 351 @ 5’s PRO
- Deficit Deads BBB 5x10 @ 50/60/70%
D5
- Bench BBS 10x5 @ FSL
What worked?
Pressing volume. Turn the speaker up to 11, and press. My shoulders, chest, and tri’s BLEW UP during this run, all without injury/issue.
My body responds well to volume. But… no sets went to 11.
I ate at maintenance. I didn’t want to get above 170# until Labor Day weekend (which is the official start of bulk szn for me). Breakfast was more often than not 4-6 eggs, 2 slices of toast, large bowl of oatmeal w/ pb and jelly, and a banana/fruit. Lunch was dinner leftovers, and dinner was generally meat and carbs w/ some fat (I have an issue getting enough fat into my diet). Really, by the 4th of July I was holding steady over 170#. I ultimately went from 166# > 173#.
What didn’t work?
Doing 100 lats and abs every workout, on top of the 50+ accessory reps, and all the 531/BBB/BBS work. It just didn’t happen.
The other issue I ran into was conditioning. Not being able to walk also meant no running. Which also meant rowing was pretty tough. I’m not quite sure when my knee finally healed, but safe to say my only conditioning during this program was to lift weights faster. See, it’s not just a meme, it’s a whey of life.
Well, let’s see it!
Okay, calm down you little minx.
Here’s my failed bench PR attempt @ 200#. As one member said, I probably had too many warm-up sets going into the top set. But, I’d just tied my 195# PR. 200# is there, just need to be smarter about the approach, next time.
Here’s my deadlift PR @ 335#. So long, 315#.
Here’s my press PR @ 145#. And yes, there are dogs in the video.
You’ve scrolled this far, so here’s a vanity pic I’d taken when I started 100 Days of Summer. I don’t have a post-BTFIB pic. Sorry.
Weight - 166 > 173
All-time PR’s
Bench - 195 > 195
Deadlift - 310 > 335
Press- 135 > 145
What’s next?
Currently running Squatober for the 3rd straight year. Then, I’ll run PPSA’s “Benchamin Franklin” w/ deads added (the program doesn’t include deadlifts), hence the name: Benchamin Franklin is Dead, or BFD. Then, it’s Deadcember, and FINALLY, I’ll run BTM in January.