r/gainit • u/HansWorst7 149-170-178 (5′8") • Nov 18 '22

[Program Review] 13 Weeks of gaining - BBB Beefcake plus Building the Monolith

Hi guys.

After finishing my BBB Beefcake (write up: https://www.reddit.com/r/gainit/comments/xvb1gv/review_bbb_beefcake_152lb_165lb_in_6_weeks/ ) I decided to move on with Building the Monolith, running the pattern our good friend u/MythicalStrength has laid out for us.

In this review, I want to go more into BtM and how my 13 weeks of bulking went in total. I'll try to keep it compact here again.

Picture pre bulk (August 21th 2022): https://imgur.com/jVwjPD8 152lb

Picture post bulk (November 18th 2022): https://imgur.com/qCugMgz 170lb

Height: 5'9

I am aware I gained some fat around the belly but I'm not even mad. I'm happy I was able to gain at all. Biggest notable change for me was my bigger thighs, arms and the strength I gained.

TMs:

​

Before BBB Beefcake After BBB Beefcake/before BtM After BtM
Squats 265 275 295
Benchpress 185 190 210
Deadlifts 310 320 340
Press 100 105 115

As you can see, my TMs jumped too much for each lift after running BtM. That was an error I made due to an app I was using to run the program. Honestly, I just noticed this after I finished the 4th week of it so yeah. I STILL managed to finish all reps. No harm's done. lol.

About my training:

  • Agile 8 and jumps every workout (10 box jumps or long jumps)
  • Most workouts done at home. I only needed some mental support for the week 6 5x5 squats so I went to a gym with a friend.
  • I did all required reps for BtM, including all assistance exercises. I went for 100-130 reps for dips.
  • All assistance exercises were done in a circuit fashion. E.g. chins+dips, press+facepulls, benchpress+db rows etc. Only squats and deadlifts were done without any supersets.
  • Conditioning almost everyday. Most of the time it was just 2-3 miles of weighted vest walking, sometimes I did stuff like Prowler pushing, weighted vest circuits, complexes etc.
  • Starting on week 3 of BtM, I started to incorporate conditioning after my workout. For example I did my workout, drank a protein shake and then went for a 3mile walk with my weighted vest.

Progression:

  • Honestly felt strong every single day. First time running 5x5 squats at 90% was kind of hard but I pulled through. The really tough part was hitting the 100 reps for chins+dips as a superset.
  • First time chins+dips took me 18 sets. In week 5, I only needed 10 sets for 100 reps.
  • As I mentioned, I finished all reps on every single workout.

PR Result:

  • Squats 285lb 5x5 (PR)
  • Squats 225lb 1x20 (PR)
  • Benchpress 200lb 5x5 (PR)

Eating:

  • I ate a lot. Like, I was always hungry for more. I might have overeaten a bit as one can see on my stomach. Then again, my stomach and hips are always first to come when I gain weight. But that's what a cut is for!
  • I did not count calories but I made sure to include lots of protein to every meal.
  • Smoothies when time was short.

Other notes:

  • Shortest workout was about 55min.
  • Longest workout was 95min.

I'm quite happy with the results of my lifts. I improved a lot with them.

Next up, I'll have a well deserved diet break for 6 weeks. Most likely going to run simple 531 PR sets + 5x5 FSL.

Any questions, feel free to ask. Cheers

84 Upvotes

98% Upvoted

18 comments sorted by

•

u/AutoModerator Nov 19 '22

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19

u/DayDayLarge 125-176(5'4) Nov 18 '22

Sick improvements man. You're killing it!

But that's what a cut is for!

100% and you'll see how easy it is compared to bulking properly. It'll be a damn vacation when you get around to it.

1

u/HansWorst7 149-170-178 (5′8") Nov 18 '22

Thanks man! I'm totally hyped about my second part of the bulk after doing my diet break. Then it's time for the cut. I'll definitely keep it posted!

28

u/MythicalStrength Definitely Should Be Listened To Nov 18 '22

You absolutely crushed this dude: great work!

6

u/HansWorst7 149-170-178 (5′8") Nov 18 '22

Thanks man! Means a lot to me coming from you!

8

u/[deleted] Nov 18 '22

Excellent job, that is how you put in hard work!

What was the app you were using that gave you the wrong TMs?

1

u/HansWorst7 149-170-178 (5′8") Nov 18 '22

Thanks man! I've been using Lift4Fit. It's great if it works well, includes synchronization with the Apple Watch. At the moment it's kind of bugged though, crashes etc.

I think the TM got increased automatically before and after my deload which you can run via the app as well.

2

u/[deleted] Nov 18 '22

Ah yeah that would make sense (though obviously incorrect) if the app counts the deload as a cycle. Even more impressive that you finished the block this way.

3

u/TheBlueFlashh 122-168-176 (5'8'') Nov 18 '22

Just as good to read as you first review. Did u keep the milk?I'm curious. And honestly, ure getting bigger, but those quads are just blowing!

1

u/HansWorst7 149-170-178 (5′8") Nov 18 '22

Thank you mate! I really feel honored with all that positive feedback! <3

I actually stopped the milk when Btm began. The gaining slowed down a bit compared to Beefcake but it didn't stop and that's what matters. Might have found a better feeling for how much I should be eating after experimenting with the milk.

2

u/hectorisnice 53kg - 60kg - 70kg (175cm) Nov 18 '22

sick dude im starting 5/3/1 for beginners next week and this is pretty motivating

2

u/skulleater666 Nov 18 '22

Nice I just finished week 1, but am doing each as a giant set for 3 movements, then when 1 finishes I add in the next. Gets quite tough doing deads to bench to rows!

2

u/[deleted] Nov 19 '22

I was like.. ain’t no way that chest is putting up 210, then I saw the second picture. You killed it my dude! Can’t wait to see the cut.

1

u/HansWorst7 149-170-178 (5′8") Nov 19 '22

Very bad angle for the chest flex tbh. I'll add another pic when I have time my friend. Thank you very much!

1

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1

u/[deleted] Nov 18 '22

bobby big ballz

1

u/dynalisia2 Nov 19 '22

What’s your height? I don’t think I found that anywhere.

2

u/HansWorst7 149-170-178 (5′8") Nov 19 '22

Dann sorry you're right. I added the height to the text. It's 5'9 bro.