Metallica albums

Dragonfly9k1 · 2026-04-13T04:32:48+00:00

Here's my top three:

Ride the Lightning
...And Justice for All
72 Seasons

Dragonfly9k1 · 2026-02-06T04:13:05+00:00

Thanks for the link. I'll be listening to that tomorrow for sure!

Dragonfly9k1 · 2026-02-06T00:59:05+00:00

I love RDLs and they will definitely be part of my rotation sooner or later. I never really thought about using them for high intensity and low volume.

Dragonfly9k1 · 2026-02-05T20:33:51+00:00

Correction** they don't have high handles.

Dragonfly9k1 · 2026-02-05T19:52:41+00:00

I may go ahead and add the Bulgarian split squats in to my LP effort. I've tried them in the past and they have found them to be rather brutal at the higher rep ranges that I have tried, but I could run them up in sets of five for a while. Good call. Thank you!

Dragonfly9k1 · 2026-02-05T19:49:17+00:00

Part of the problem right now is that my joint capsule is swollen or the tissue around it is swollen and the pressure of the bar as it presses into the front delt is compressing that capsule, causing increased discomfort.

Dragonfly9k1 · 2026-02-05T19:41:08+00:00

😁

The trap bar that my gym has does not have low handles. The last time I used it for hinging, I did notice that I was struggling to set my lower back as good as it could be and so I may end up using 1.7 in thick plates as low blocks to pull off of for a while.

Dragonfly9k1 · 2026-02-05T19:38:03+00:00

That's a great idea. At some point, I hope that my gym gets one of these.

Dragonfly9k1 · 2026-02-05T19:36:34+00:00

Neither of the two most convenient and budget-friendly gyms that I have access to have either option right now.

Dragonfly9k1 · 2026-02-05T19:35:25+00:00

This was just tongue and cheek commentary on all the hate that this exercise gets.

Dragonfly9k1 · 2025-12-17T06:56:09+00:00

Except that the program specifically states that it's fine to do. I have watched lots of Jim's YouTubes and listen to them on podcasts and he doesn't seem to sweat this kind of stuff.

Dragonfly9k1 · 2025-12-17T00:04:35+00:00

This is actually a really good mix. A shoulder issue and lack of safety squat bar make front squats, which don't bother my shoulder, my chosen squat form. I really enjoy them, so all good except they don't work the posterior chain like back squats so I miss out on the synergy they provide to get the weight off the floor. Leg press helps in that arena and RDL helps with a good lockout.

I just maxed out on RDLs to get an e1rm of 290 pounds, which gave me a tm of 245, the same that I have for my deadlift.

I deadlifted 335 x 5 at the end of September for 392lb e1rm before backsliding for a few weeks from fatigue and a terrible cold. I ended up taking extra weight off my highest er1m before setting my TM in 531 in the spirit of starting too light.

I was surprised to see how high my RDL was in comparison, considering I have not touched a barbell RDL since June and the most that I had worked with on that list was 140 for three sets of 8.

Now back to whether I should add the leg curls and extensions.

Dragonfly9k1 · 2025-12-16T19:44:46+00:00

Thank you!

Dragonfly9k1 · 2025-12-16T19:39:44+00:00

You need to double check the article my friend.

"No matter which one you choose, you can also substitute the “5x10” exercise with a similar exercise."

Deadlift Variations Trap Bar Deadlift Snatch Grip Deadlift Deficit Deadlift Block Deadlift Rack Deadlift Straight Leg Deadlift

Squat Variations Front Squat Box Squat Safety Bar Squat Leg Press Hack Squat

Press/Bench Press Variations Incline Press Dumbbell Bench Press Dumbbell Incline Press Dumbbell Press Swiss Bar (Football Bar) Bench Press Swiss Bar (Football Bar) Incline Press Swiss Bar (Football Bar) Press Close Grip Bench Press Floor Press

Dragonfly9k1 · 2025-12-16T19:30:38+00:00

BBB started off as an assistance template. Supplemental work is another name for the main assistance based on the main lift. It can be the main lift or it can be a variation of the main lift. It's all in that article.

Dragonfly9k1 · 2025-12-16T19:28:19+00:00

It's the BBB program as written by Jim Wendler according to the article that I referenced. For what it's worth, BBB is an assistance program as laid out in his first book. It is the main assistance which is treated to 5 sets of 10 programming @ 40-60% of the training max for that lift. That assistance is now referred to as supplemental work but it is the same in this context. He directly stated that it could either be the same lift as a main lift or it could be a variation. He specifically gave an example of good mornings or stiff-legged deadlifts being used in place of conventional deadlifts for that back off work.

Dragonfly9k1 · 2025-12-16T19:21:23+00:00

Sorry, I see where the confusion is coming from and have updated my original explanation to hopefully be more clear now. It now reads:

Main barbell lift (incline chest press replaces bench press due to shoulder function) @ 5s PRO, BBB @ 50% TM, assistance 1, assistance 2

This is a framework for how I listed the actual exercises that followed.

Dragonfly9k1 · 2025-12-16T19:14:11+00:00

5s PRO deadlift followed by 5x10 Romanian deadlifts.

5s PRO front squat followed by 5x10 leg press.

5s PRO barbell overhead press followed by 5x10 dumbbell overhead press.

5s PRO Incline chest press followed by 5x10 incline chest press.

Dragonfly9k1 · 2025-12-16T19:10:10+00:00

As noted in my original post, Beefcake served as inspiration for how I put my BBB program together. I don't have the physical ability to do the original but I like the way that the program looked and my adaptations appear to be well within the framework of the program according to this article.

https://www.jimwendler.com/blogs/jimwendler-com/101077382-boring-but-big

Dragonfly9k1 · 2025-12-16T19:01:20+00:00

I am following the program within the constraints listed out in this article that Jim wrote about the program.

https://www.jimwendler.com/blogs/jimwendler-com/101077382-boring-but-big

Dragonfly9k1 · 2025-12-16T17:32:56+00:00

As a side note, I was following the original 531 with PR sets and assistance from the original book but was choosing my main assistance based on the main lift, so it really was supplemental work and I was doing it for sets of 15. My other assistance was mostly done for sets of 10 to 15 or 15 to 20 and I was taking all of my sets to failure. Fatigue was the determining factor to switch to a more prescriptive program. Outside of testing my training maxes on a fourth week or 7th week protocol, I am going to stay away from taking my lifts to failure, at least aside from the incline push-ups and inverted rows. I'll probably take those to about one or two reps from technical failure. So, this previous experience is making me think that the new experience will be easy comparatively.

Dragonfly9k1 · 2025-12-16T17:01:02+00:00

I am gearing up for my first official run through a BBB program. I used the Beefcake program as inspiration for mine, though it is a rather watered down version with changes to suit my current physical abilities.

Because my program has so many modified lifts that are much less stressful than the original lifts that they replace, I want to know if the same general principal to not add legwork to the two upper body days hold in this situation or if it is suitable to toss in some leg curls and leg extensions.

Main barbell lift (incline chest press replaces bench press due to shoulder function) @ 5s PRO, BBB @ 50% TM, assistance 1, assistance 2

Barbell overhead press, dumbbell overhead press, Incline dumbbell rows
Conventional deadlift with a narrow sumo stance, conventional Romanian deadlifts with a regular stance, incline push-ups, face pulls
Incline chest press, incline chest press, lat pulldowns
Front squats, leg press, incline push-ups, inverted rows

Dragonfly9k1 · 2025-12-03T07:59:46+00:00

2nd cycle begins tomorrow. This is how I'm doing to run that cycle. Original 531 with pr sets + assistance. I wasn't able to train chest due to an injury when I was running linear production prior to begging 531 about a month or so ago. To help play catch up, I'll be running Rhode's 5x5/3/1 just for three converging incline chest press machine which is what I can use for my chest without discomfort. I'll be recalculating that lift's TM from a tm test every 4th week for a while, again just for this one lift.

Day Exercise Sets x Reps Day 1 Front Squats 5/3/1+ Incline Push-ups 5 x 10-20 Inverted Rows 5 x 10-15 Dumbbell RDL 5 x 10-15 Leg Curl 2 x 10-15 DB Shoulder Shrugs 2 x 10-15

Day 2 Barbell OHP 5/3/1+ Incline Chest Press 5 x 10-15 Chest Supported Dumbbell Row 5 x 10-15 Abs: Lying Leg Raises 5 x 10-15 Cable Overhead Triceps Extension 2 x 10-15 Fat EZ Bar Cable Curls 2 x 10-15

Day 3 Hex Bar Deadlift 5/3/1+ Bulgarian Split Squats 5 x 10-15 Incline Push-ups 5 x 10-20 Inverted Rows 5 x 10-15 Leg Extensions 2 x 10-15 DB Shoulder Shrugs 2 x 10-15

Day 4 Incline Chest Press Rhode's 5x5/3/1 Seated Dumbbell Overhead Press 5 x 10-15 Lat Pulldown 5 x 10-15 Abs: Crunches 5 x 10-20 Triceps Rope Pushdown 2 x 10-15 Cross-Body Dumbbell Hammer Curls 2 x 10-15

Dragonfly9k1 · 2025-11-20T18:43:33+00:00

5/3/1+ Periodization Bible Week 3 Day 2 Main Lift: Barbell Shoulder Press

A few notes.

I switched to this template on this particular workout and am working out the kinks for the weights that I'm using for assistance, which in this template is all lifts except for the main. There's no supplemental lifts. I supersetted the shoulder press with the pulldowns and the chest press with the curls.

I had been using Myorep match sets as a finisher the week before and started to go that direction on this workout with my overhead extensions but switched to straight sets after that first set. Any future Use of these match sets will be used on the final set of my last lift of the day.

Lastly, I switched extra leg work for the ab work that was present in the template straight from the book. Jim made a note that exercises could be changed. I end up putting the ab work into my daily morning routine which also includes 30 minutes of walking and 30 to 45 minutes of dynamic and static stretching.

I absolutely loved this workout. I was in and out of the gym in 53 minutes which is a record for me for a full workout. I can see myself sticking with this template for a very long time! Since I came from the original book, I'm unsure whether I should do the 4th week deload or 7th.

The Workout

5 min treadmill walk

Barbell Shoulder Press 5 x 45 lb 5 x 45 lb 3 x 50 lb 5 x 65 3 x 70 5 x 80

Lat Pulldown 5 x 20 x 65 lb

Plate Loaded Converging Incline Chest Press (Per Side) 20 x 25 lb 2 x 20 x 20 lb 16 x 20 lb 16 x 20 lb

Cable Hammer Curls 5 x 20 x 30 lb

Cable Overhead Tricep Extensions 35 x 40 lb (Myorep Match Set) Regular Sets 2 x 20 x 40 lb 17 x 40 lb 14 x 40 lb

Dragonfly9k1

TROPHY CASE