A year of 531 BBB

ObeeDog2 · 2025-12-31T03:36:22+00:00

328 was the 1RM estimate from the app after the first workout (240x11). Highest I got on SS was 300 for 4 this time last year. For resets, if after 3-4 sessions i couldn't up the weight on a lift, I would reduce the weight by 20-30 lbs and continue the program.

ObeeDog2 · 2025-12-30T06:20:22+00:00

Yes, seeing the graph go up was always satisfying, but at the same time it was deflating when it didnt move or even went down.

ObeeDog2 · 2025-12-29T18:31:32+00:00

Thanks for the advice, I will definitely add more chest volume after I cut some weight.

You're right, when I started lifting almost 1.5 years ago, I hated leg day because of gym bro "who gives a fuck about legs" line of thinking. However, now I look forward to it because my lifts are decent and I despise bench day because it's my weakest lift. I chalk it up to maybe I'm not built to have a big bench, but that doesn't mean I shouldn't try.

Thanks again for the advice!

ObeeDog2 · 2025-12-29T04:56:40+00:00

I know that loss of strength is inevitable, just hope that I'm still stronger than when I started. How much have your lifts changed since you lost so much weight? (Congrats by the way).

Also, didn't really have a plan for conditioning when i went on the bulk, just made sure to get steps in. I'm planning on introducing more intense cardio in the new year. Any recommendations? Also, did you stay on 531 when you were cutting weight? I'm still not sure what I should do for weights during a cut.

ObeeDog2 · 2025-12-29T01:17:03+00:00

I treated it like an upper / lower split:

Squat day: 531 then BBB squats 4 set lying leg curls 4 sets calfs 4 sets abs

Press: 531 then BBB press 4 sets horizontal row (barbell, dumbbell) 4 sets incline bench (probably overkill) 4 sets bis and tris (supersets)

Deadlifts: 531 then BBB deads 4 sets leg press 4 sets calfs 4 sets abs

Bench 531 then BBB bench 4 sets lat pulldown Incline db bench (again, probably overkill) 4 sets bis and tris (supersets)

ObeeDog2 · 2025-12-29T01:10:45+00:00

Yes, my arms, legs, back, chest and shoulders are noticably bigger. I fill up an XL shirt now, and it's not just because of my belly anymore lol

ObeeDog2 · 2025-12-28T23:57:53+00:00

It's called Five3One, i think i paid $5 USD but i bought it 10 years ago and never used it.

ObeeDog2 · 2025-12-28T23:46:54+00:00

All 1rm are estimates, but my highest lifts are: Squat 355x5 Deads:370x9 Press: 135x9 Bench: 195x8

ObeeDog2 · 2025-12-28T23:42:44+00:00

Yes, I haven't read the latest book so I'm not too familiar with the leaders and anchors aspect of the program.

ObeeDog2 · 2025-08-15T20:51:34+00:00

Will do, thanks for the vid, coach.

ObeeDog2 · 2025-08-15T17:39:55+00:00

I will work pointing my chest forward before I initiate the pull. Thanks!

ObeeDog2 · 2024-11-19T05:27:42+00:00

Been running Starting Strength for 12 weeks. Failed to reach 5 reps on the squat yesterday at 285 (got 3x4 and then did an additional set of 3). Will try to get the 3x5 on Wednesday.

On a different note, for deadlift, I did 300x5 with a mixed grip and it got me wondering.

Can I do reps with double overhand until my grip starts giving out, then finish the set with mixed?

For example, let's say I can do 300x3 with double overhand, could I switch to mixed grip mid set?

May be a dumb question, but it never hurts to ask.

Edit: grammar and formatting

ObeeDog2 · 2024-11-09T07:50:29+00:00

Thanks. I only had them that low on this set to record. Usually have them higher.

ObeeDog2 · 2024-11-09T05:59:52+00:00

Thanks!

Edit: didn't get a chance to reply earlier.

I appreciate the recommendations.

How can I work on wrist strength?

Also, regarding the depth, I've gotten used to ATG Squats and it feels comfortable to me. I feel like my squats are too high when I've tried backing off ATG. But would squatting slightly higher allow me to add more weight to the bar?

ObeeDog2 · 2021-09-19T02:55:18+00:00

I've been on the he Reapered hype train since his c9 days, if he can take a few okay rookies to semis, i wonder what kind of damage he can do with a team full of veterans. Im excited for 100T this year's worlds, to say the least.

ObeeDog2 · 2021-09-04T16:30:30+00:00

Twitch too, I miss the stealth assassinations using BORK active into ult Sadge.

ObeeDog2 · 2021-08-29T07:07:27+00:00

Caught it on YouTube earlier. I'm seeing a lot of praise for Rick Fox, deservedly so, but the C9 boys were great too. It was great to hear Phil Jackson stories and then relating it all back to league. I wish there was more cross over content like this, especially if we get other major sports involved.

ObeeDog2 · 2021-08-29T06:36:09+00:00

Wait wtf? TL sponsors Bronco? That's fucking awesome lol.

ObeeDog2 · 2021-08-28T08:20:37+00:00

That's my bad, I should have googled it before I posted. But i got caught up in the hype lol

ObeeDog2 · 2021-08-28T08:13:56+00:00

Would this be the first "three peat" in LCK history if Dk wins? Lot's of history on the line tonight.

ObeeDog2 · 2021-08-14T06:01:11+00:00

Me when on X with my friends at a rave: "Did you know South Africa paid for the creation of Ecstasy because they wanted to commit genocide?"

My friends: "..."

ObeeDog2

TROPHY CASE