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  1. Replies
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    Bad weather out, so I walked 2.25 miles on the...

    Bad weather out, so I walked 2.25 miles on the treadmill.
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    Jump rope intervals this morning: 4 x 60:60, 4 x...

    Jump rope intervals this morning: 4 x 60:60, 4 x 30:30, Tabata
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    BBS Big 5. Progress on four of the exercises, but...

    BBS Big 5. Progress on four of the exercises, but I've definitely stalled on the leg press. Since I've been on this exact routine since May, I've decided to move to a "Big 3" in an effort to give...
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    16kg KB swings, 9 swings/round, 20 rounds 15:15

    16kg KB swings, 9 swings/round, 20 rounds 15:15
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    BBS Big 5. Added time to three of the exercises...

    BBS Big 5. Added time to three of the exercises over last week; stayed exactly the same TUL on the other two. Crossed the 90 second threshold on two of them, so will move weights up albs each for...
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    Jump rope intervals: 4 x 60:60, 4 x 30:30, 8 x...

    Jump rope intervals: 4 x 60:60, 4 x 30:30, 8 x 20:20

    HR at completion: 151 bpm
    HR at +2 min: 115 bpm
    HR at +5 min: 84 bpm
    HR at +10 min: 77 bpm
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    BBS big 5. Added weight to row for today, and...

    BBS big 5. Added weight to row for today, and still hit 84s TUL. Added at least 10s TUL to the other four exercises over last week.

    Total workout time: 9m 50s
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    KB swings, Viking Warrior Conditioning style: 20...

    KB swings, Viking Warrior Conditioning style: 20 x 15:15, with 9 swings in each work set (i.e., 180 swings total), 10 min workout.

    HR at exercise completion: 139 bpm
    HR at exercise +2: 86 bpm
    HR...
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    BBS big 5. Improvements on all 5 (TUL) and will...

    BBS big 5. Improvements on all 5 (TUL) and will move up on Row weight for next week.

    Total workout time: 9m 40s

    Note:
    After 20+ years of 5-6 days a week in the gym, at times working out up to...
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    Jump rope intervals: 4 x 60:60, 4 x 30:30, 8 x...

    Jump rope intervals: 4 x 60:60, 4 x 30:30, 8 x 20:10

    HR at end of exercise: 156 bpm
    HR at exercise + 2: 103 bpm
    HR at exercise + 5: 82 bpm
    HR at exercise + 10: 73 bpm
  11. Replies
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    BBS big 5. Improved on TUL or weight for all 5...

    BBS big 5. Improved on TUL or weight for all 5 exercises over last week.
  12. Replies
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    My first week on BBS, I did 130 lbs on the leg...

    My first week on BBS, I did 130 lbs on the leg press, for 80s under load until momentary muscular failure. On my last workout, 4 months in, I did 210 lbs for 90s under load until momentary muscular...
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    Jump rope day. 4 x 60:60, 4 x 30:30, 8 x 20:10

    Jump rope day. 4 x 60:60, 4 x 30:30, 8 x 20:10
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    To the OP I've been doing BBS as Rx'd (Big 5...

    To the OP

    I've been doing BBS as Rx'd (Big 5 on machines) since May. I also add one day a week of jump rope intervals, totaling 15 minutes of rope work. I've been extremely happy with the results...
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    BBS Big 5. Improvements for TUL for all 5 over...

    BBS Big 5. Improvements for TUL for all 5 over last week, and will be moving up in weights on a couple exercises next week. Total workout time: 11 minutes.
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    BBS Big 5. Progression all the way around, except...

    BBS Big 5. Progression all the way around, except for overhead press, which was just about the same as last week (same weight/same TUL). Total workout was 8m 30s
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    Jumprope day: 4 x 60:60, 4 x 30:30, 8 x 20:10

    Jumprope day: 4 x 60:60, 4 x 30:30, 8 x 20:10
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    BBS Big 5 at new gym; progressed in either weight...

    BBS Big 5 at new gym; progressed in either weight or TUL (or both) for all exercises over last week. Total workout time: 10 minutes.
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    +1 on Gokhale; also, Alexander Technique can be...

    +1 on Gokhale; also, Alexander Technique can be very useful (and is compatible with Gokhale's work).
  20. I'd like to add a quick on-topic but off-topic...

    I'd like to add a quick on-topic but off-topic recommendation, with regards to BBS:

    After doing the "Big 5" for about 3 1/2 months, my wife and I have recently changed gyms, in part because we...
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    Jump rope intervals: 4 x 60:60, 4 x 30:30, 8 x...

    Jump rope intervals: 4 x 60:60, 4 x 30:30, 8 x 20:10

    HR at completion: 154 bpm
    HR at + 2: 88 bpm
    HR at +5: 84 bpm
    HR at +10: 86

    I'm using the instant heart rate app on my iPhone, which is...
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    BBS big 5. In the process of switching gyms, so I...

    BBS big 5. In the process of switching gyms, so I need to re-find where I need to be on all the machine settings with these new (better) machines. Expect to have everything dialed in in the next week...
  23. Sounds good, Richard. Keep us posted on your...

    Sounds good, Richard. Keep us posted on your progress/tinkering with it.
  24. I'm hardly an expert in BBS/HIT, but I have read...

    I'm hardly an expert in BBS/HIT, but I have read in multiple places that improvements in the first couple months are likely primarily due to CNS adaptation/skill improvement, and that hypertrophy...
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    Jump rope intervals: 4 x 60:60, 4 x 30:30, 8 x...

    Jump rope intervals: 4 x 60:60, 4 x 30:30, 8 x 20:10

    - Hitting more double-unders during 60:60
    - Working harder (based on perceived exertion/perceived jumping rate) on tabata

    HR at completion...
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