Matt's BFS Journal

[boes]

Had a BFS clinic at my high school this weekend. Started the program today. I'm a sophomore in high school, 6'4", 165 pounds.

The system consists of six core lifts, two a day, three times a week:

Monday - Box Squat, Towel Bench
Wednesday - Hex Bar Deadlift, Power Clean
Friday - Parallel Squat, Bench Press

This is my goal for the first month, starting today:

graduate from the Readiness Program (I need to be able to bench 105 pounds, parallel squat 145 pounds, and power clean 105 pounds, all 2x10).

EDIT: Need to be able to power clean 105 pounds at 2x5.

These are my starting lifts:

Box Squat - 115
Towel Bench - 115
Hex Bar Deadlift - 190
Power Clean - 65
Parallel Squat - 95
Bench Press - 105

So, today I did my Box Squat and Towel Bench, 2x10 at 115 pounds each.

:

[MostMuscle]

Is a towel bench like a 3 board press or something? Please explain.

[boes]

Ok, I just got done with my Wednesday workout. Today I did two core lifts and two auxiliary lifts:

• Power Cleans: 5x65, 8x75
• Hex Bar Deadlift: 5x140, 8x160
• Incline Bench: 10x95, 4x95
• Military DB Press: 10x25, 10x25

I couldn't get all my reps on the last set of incline bench, but everything else went pretty well.

Towel Bench is a bench press with a "towel" about three inches in diameter placed on your chest while lifting. You only bring the bar down to the towel, so you don't use your full range of motion, allowing you to bench more than your regular bench. It's one of those instant recovery exercises and it's supposed to increase your regular bench press, similar to box squat vs. parallel squat.

:

[boes]

I just finished my Friday workout this morning. Today I did the following exercises:

• Bench Press 2x10, 105lbs.
• Parallel Squat 2x10, 95lbs.
• Lat Pulldowns 2x10, 90lbs.
• Bent Rows 2x10, 75lbs.

Today was a good workout, I got all my sets and reps in, and I'm excited to increase weight next week!

:

[boes]

This morning I went in to do my Monday workout. I started loading up the plates for my first lift, the box squat, and my coach told me to go 155lbs instead of 115, where I was last week. So I did, and I got all the reps in!

This is what I did today:

• Box Squat - 2x10, 155lbs.
• Towel Bench - 2x10, 120lbs.
• Glute/Ham Developer - 2x10.
• Straight Leg Deadlift - 2x10, 75lbs. (Man, does this give a good stretch or what)

Breaking Records :

[boes]

Today's workout:

• Power Cleans - 2x10, 80lbs.
• Hex Bar Deadlift - 10x170, 10x180
• Incline Bench Press - 10x95, 10x100 (big improvement from last week)
• Military DB Press - 2x10, 25lbs.

Breaking Records :

[boes]

Today's workout:

• Bench Press 10x110, 10x115.
• Parallel Squat 10x115, 10x125.
• Lat Pulldowns 2x10, 90lbs.
• Bent Rows 2x10, 80lbs.

Breaking Records :

[boes]

Ta day's workout:

Box Squat - 2x10, 165lbs.
Towel Bench - 2x10, 120lbs.
Glute/Ham Developer - 2x10.
Straight Leg Deadlift - 2x10, 75lbs.

Yeah, so I started my towel bench today, but I forgot the towel. I couldn't understand why it was so hard. Then, after two sets to failure (less than 10) I figured it out, but I couldn't handle a weight increase then. Thus, it stays the same as last week.

Also, I'm thinking about adding in a biceps day on Tuesdays and a triceps day on Thursdays:

Tuesday – Biceps

EZ-Bar Curls

DB Curls

Hammer Curls

Preacher Curls

5 sets/5 reps

4 sets/8 reps

3 sets/10 reps

2 sets/15 reps

Thursday – Triceps

Close Grip Bench

Skull Crushers

Press Downs

DB Kickbacks

5 sets/5 reps

4 sets/8 reps

3 sets/10 reps

2 sets/15 reps

What do you all think about that?

[boes]

Today's workout:

• Power Cleans - 2x5, 85lbs.
• Hex Bar Deadlift - 2x5, 190lbs.
• Incline Bench Press - 2x10, 105lbs.
• Military DB Press - 2x10, 30lbs.

Breaking Records :

[boes]

Yeah, I missed Friday's workout; there was no school and I couldn't get in to lift.

This is what I did today:

• Box Squat - 2x10, 175lbs.
• Towel Bench - 2x10, 130lbs.
• Glute/Ham Developer - 2x10.
• Straight Leg Deadlift - 2x10, 95lbs.

Breaking Records :

[boes]

Power Cleans - 5x95, 5x105, 5x105. (GRADUATED!)
Hex Bar Deadlift - 2x5, 200lbs.
Incline Bench Press - 2x10, 110lbs.
Military DB Press - 2x10, 30lbs.

I want to try and graduate parallel squats on Friday... then I'll have met my goal for this first month!

Breaking Records :

[boes]

I. Did. It. YES! I reached my one-month goal to graduate the readiness program! All I had left to do were squats, and I nailed em today!

Today's workout:

• Bench Press 10x120, 10x125.
• Parallel Squat 10x135, 10x145.
• Lat Pulldowns 2x10, 90lbs.

Now I'm entered into the computer, and I'll start printing my pre-calculated workouts. I'll keep this journal updated so I can track my gains.

Breaking Records :

[boes]

Today was sweet. I'm printing my workout schedule out of the computer now.

This is what I did today:

• Box Squat - 3x185,195,205
• Towel Bench - 3x140,145, 5x155lbs.
• Glute/Ham Developer - 2x10.

I've also added lunges to my Monday workout and moved straight-leg deadlift to the Friday workout. Unfortunately, I was a little late this morning and I didn't have time to get them in. Other than that, it was good.

I'm also starting to take Muscle Milk with two cups of 2% milk before bed.

Breaking Records :

[boes]

New auxiliary lift schedule:

Monday
Glute/Ham Developer
Lunges
Push Press

Wednesday
Shoulder Press
Lat Pulldown
Upright Row

Friday
Glute/Ham Developer
Straight Leg Deadlift
Power Snatch

Can anyone tell me about the power snatch? I've never done this one before... any good links or tips or suggestions or anything? Thanks!

EDIT: I'm new to the push press as well... any suggestions? Thanks!

[boes]

Ta day's Workout:

Power Cleans - 3x100,105, 5x110.
Hex Bar Deadlift - 3x190,195, 5x210.
Military DB Press - 2x10, 35lbs.
Lat Pull Down - 2x10, 92.5lbs.
Upright Row - 2x10, 55lbs.

Breaking Records :