Date: 5th August
Eighth BBS Big 5 session:
|Week 9||*Week 8*||Week 7||Week 6||Week 5||Week 4||Week 3||Week 2||Week 1|
|Pull Down||145||Seated Row||120||1:44||120||1:42||115||2:02||115||1:56||115||1:31||110||2:02||100||2:15||80||3:08|
|Overhead Press||60||Chest Press||95||1:37||95||1:52||95||1:39||90||2:01||90||1:39||100||1:11||100||1:17||90||1:28|
|Seated Row||120||Pull Down||145||1:56||145||1:46||140||2:09||135||2:11||130||2:15||130||1:56||125||2:15||110||2:26|
|Chest Press||95||Overhead Press||60||1:33||60||1:28||60||1:37||60||1:49||60||1:37||60||1:38||60||1:44||80, 70||0:35, 0:25|
|Leg Press||320||Leg Press||310||2:30||300||2:01||290||3:24||280||2:12||260||-||250||3:02||230, 270||4.31||200||2:57|
|Total Time||25 mins||14 mins||25 mins||25 mins||22 mins||28 mins||27 mins|
|Rest period||9 days||11 days||6 days||8 days||7 days||7 days||8 days|
|Notes||Baffling underperformance on chest and surprising improvement on legs, which may partly reflect increased intensity.||Finally finding the sweet spot for leg press. Much less rest, so not surprised by overhead press suffering.||Previous week's overhead press gains may have been due to slower reps.||First real signs of progress now that I have stability on the weights.||No leg press, hence shorter workout time. Was saving myself for fell race at the weekend.||Still finding it hard to judge the right weight for leg press.||Struggled to find right weight for leg press. Still finding the correct weight for all exercises.||Had to change weight with overhead because misjudged it.|
"TUL" = Time Under Load
Red = got worse
Blue = improved
Black = weight changed or improvement did not exceed a previous best
Post Workout Nutrition: scrambled eggs + cocoa powder, 45 minutes later.
Over the weeks I have been grateful for the suggestions offered by people reading the accounts of my BBS training. This weeks saw a mixed bag of results - some progress, but also some stagnation. So it's time to take some of that advice and mix things around a bit.
The reduced TUL on chest press came as a surprise. This had previously been the exercise with which I felt most comfortable and most confident. I did improve the time on both seated row and pull downs, although the 2-second increase for seated row could scarcely be regarded as significant.
Shoulder press, as ever, was in a state of stagnation, whereas leg press continues to go from strength to strength. In the case of leg press, I suspect that this at least partly to do with increased intensity. I initially found this exercise unusually painful, and perhaps did not genuinely take it to failure....that is until this week when the final complete rep left me on my knees unable to write my time down for 10 seconds.
So... we are going to take Skyler's advice from week 7 and switch the exercise order. As you can see, this means adding a column into the table to reflect the new order.
...and we are also going to take Bryce's advice from week 7 and take turns to do the session. This has two benefits:
- The workout is more intense and we get the metabolic conditioning benefits - we can then strive to decrease the amount of rest between sets without the constraint of waiting for the other person to finish.
- We have the option to introduce spotting to get through sticking points.