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  • #91
    W2D1 - 10/21 - 183

    Squat
    [email protected]
    [email protected]
    [email protected], 8.5
    [email protected], 8.5

    Bench
    [email protected]
    [email protected] - Long rest periods today, not on purpose

    Trap Dead
    275x4
    325x4x3 - Felt a lot heavier today than last week. Probably from the squats

    Lat Pull/Chins - Working on that strain
    120x10x5
    BW x 3 x 2

    Split Squats
    30lbs x 10 x 2

    Curls
    80lbs x 10, 10, 9

    Comment


    • #92
      W2D2 - 10/22 - 183

      Rest

      W2D3 - 10/23 - 183

      Press
      [email protected]
      [email protected] 7.5, 8, 8, 8.5

      Leg Press
      405x8
      [email protected] 7, 7, 7 - Hard to gauge the RPE, but it did not feel too hard

      Lat Pull Down
      10-15 reps x 5 sets - Pain for the first set but goes away after warm ups

      Rows
      [email protected] 7, 7, 7 - Kept it light after the Lat Pulls

      Incline Dumbell Bench
      70lbs x 9 - Too heavy
      60lbs x 10
      50lbs x 10

      Calves
      145x10x4

      Curls
      80lbs x 10, 10
      70lbs x 10

      Seems like a lot but I was able to super set most of the work after the Leg Press
      Last edited by AnonND; 10-26-2018, 06:03 PM.

      Comment


      • #93
        W2D4 - 10/24 - 183

        AM: PT stuff
        PM: Jiu Jitsu

        W2D5 - 10/25 - 183.8

        Dead
        [email protected]
        [email protected], 8, 8, 8 - Did these first this week, went much better.

        Incline
        [email protected]
        [email protected], 9
        [email protected]

        LBS (No Belt)
        [email protected]
        [email protected], 8.5 - Second set better than first

        Calves
        155x10x4

        Tris
        130x10x3 - This hurt the lat strain - probably should have stopped

        Curls
        85lbs x 10 x 2
        75lbs x 11

        Overall good day. Not great sleep. Less sore from jiu jitsu than I was last week. Might drop in a class on Saturday this week depending how I feel on the run tomorrow.
        Last edited by AnonND; 10-26-2018, 06:03 PM.

        Comment


        • #94
          W2D6 - 10/26 - 182

          LISS: 6.2 miles ; 50:30 @7.5
          Crunches x 4-5 sets

          Tried pull ups but tricep/lat really hurt with a lat pull down warm up. Going to totally back off pull ups for next week and just do lat pull downs twice next week gradually going up in weight until this goes away.

          Comment


          • #95
            W2D7 - 10/27

            AM: Jiu Jitsu (1 hour)

            BW Avg: 182.96 (-0.10lbs)
            Cals Avg: 2750

            Comment


            • #96
              W3D1 - 10/28

              Squat
              [email protected]
              [email protected], 8, 8, 8
              [email protected]

              Squats felt off, was planning on doing 275x5x4 but that would have been a grind the whole time. I think I've been overshooting my RPE and additionally not have been prioritizing recovery correctly (poor sleep, staying out late, drinking, etc.)

              Bench
              [email protected]
              [email protected], 9
              [email protected], 7

              Bench felt heavy today too. I could have got 215 for all four sets but they would have all been RPE 9 or above.

              Lat Pull Down
              100x10-15x5

              Pain is worse this week. Last week I did a lot of stupid stuff to make it worse. This week I am completely backing off of pull ups and isolated tricep work until this goes away.

              Trap Bar Dead
              [email protected], 8
              [email protected]

              Hard to gauge RPE on new movements, the first 325 set felt tough but subsequent sets were much easier so I added weight.

              Split Squat
              70lbs x 10 x 3

              Curls
              85lbs x 10 x 3

              Decided to restart Hypertrophy Template with minor changes after this week is over. Looking forward to running it again and see what progress I can make.

              Comment


              • #97
                W3D2 - 10/29 - 184

                Rest

                W3D3 - 10/30 - 183.4

                Press
                [email protected]
                [email protected], 8, 8.5, 9 - +5lbs from last week
                [email protected] - Meant to do 125

                Press felt good today

                Leg Press
                475x8x3

                Calves
                145x10x3

                Lat Pulls
                80 x 15
                90 x 15
                100 x 15 x 2

                Tight at first but got better as it moved.

                Row
                135x10x3

                Kept it light because of lat/tricep strain

                Incline Dumbell Bench
                65lbs x 10
                60lbs x 9
                55lbs x 10

                Curls
                85lbs x 10 x 2
                75lbs x 10

                Comment


                • #98
                  W3D5 - 11/1 - 183.4

                  Deadlift
                  [email protected]
                  [email protected], 8, 8.5, 8.5 - +5lbs from last week. Bar was curved and would make the set harder around reps 4 and 5 but still not bad.

                  Incline
                  [email protected]
                  [email protected]
                  [email protected]
                  [email protected]

                  LBS (No Belt)
                  [email protected]
                  [email protected], 9

                  Calves
                  145x10x3
                  125x10

                  Curls
                  85lbs x 10 x 2
                  75lbs x 11

                  CGP - Myo Reps
                  135x17, 5, 5, 5 - Prob had two more sets left but had to cut it short cause of time.

                  Comment


                  • #99
                    W1D1 - 11/4 - 185.8

                    Start of Hypertrophy Template (second run through)

                    Squat
                    [email protected]
                    [email protected], 7.5

                    Squats moved well today

                    Bench
                    [email protected]
                    [email protected], 8 - Did not wear wrist wraps for this set and no hand off

                    Lat Pulls
                    100lbs x 10-15 x 4

                    Lat/Tricep pain still hurts although less painful than last week.

                    Row
                    135 x 15, 15, 12 - Lat/Tricep hurt at first but okay after first set

                    Incline Bench Dumbell
                    60lbs x 15
                    50lbs x 15
                    45lbs x 12

                    Curls
                    75lbs x 15
                    65lbs x 15
                    55lbs x 15

                    Comment


                    • W1D2 - 11/5 - 185

                      Rest

                      W1D3 - 11/6 - 185

                      Press
                      [email protected]
                      [email protected], 8

                      HBS
                      175x10
                      195x10x3

                      RDL
                      175x8x2 - Very light

                      Calves
                      115x15x3

                      Dumbell Bench Press

                      70lbs x 14
                      60lbs x 13
                      50lbs x 14

                      Curls
                      65lbs x 15 x 3

                      Comment


                      • W1D4 - 11/7 - 183.8

                        Sprints: 3 miles total
                        Abs: 140 total

                        W1D5 - 11/8 - 185.2

                        Incline Bench - Paused
                        135x8
                        145x8, 8, 9

                        The pause felt really good, so I might stick with that for now

                        Dead
                        [email protected]
                        [email protected], 9 - Might of been too heavy to start off at, at least this week

                        Hack Squat
                        50lbs x 13
                        70lbs x 15 - followed by 45lbs goblet squat x 7
                        70lbs x 15 - followed by 45lbs goblet squat x 7

                        Had to adjust the angle on this a few times before it starting feeling alright. Disappointed, I just could not really get the movement or feel it engage my legs that much. Will give it one more shot next week, before I switch back to leg press.

                        Calves
                        115 x 15, 15, 12

                        CGB
                        145x17, 5, 5, 4

                        Curls
                        70lbs x 15, 14
                        60lbs x 15

                        I have been eating over my macros lately and indulging a lot in sweets. Need to readjust because I took a big jump in weight gain after the weekend.

                        Comment


                        • W1D6 - 11/9 - 183.4

                          LISS: 5 miles ; 42:54 @ 7 - 32 degrees and snowing, pace was a little slower.

                          Sit ups: 60, 30, 30, 30

                          Comment


                          • W2D1 - 11/11

                            Squat
                            [email protected]
                            [email protected], 8
                            [email protected]

                            Squats felt light but form was sloppy. Felt some hip discomfort from a previous injury. I think I aggravated it when I was doing the hack squat.

                            Bench Press
                            [email protected]
                            [email protected], 8, 9

                            Rows
                            135 x 15 x 3

                            Felt the tricep/lat strain for the first set but it went away by second and third set.

                            Incline Dumbell Bench
                            65lbs x 13 - Too heavy
                            55lbs x 10 - Too heavy
                            45lbs x 13

                            Ez Barbell Curls
                            85lbs x 15 x 3
                            65lbs x 15

                            Comment


                            • W2D2 - 11/12 - 186

                              Rest

                              Heaviest I have weighed in a while. Going to see if the bw stabilizes over the week w/ 2750 calories

                              W2D3 - 11/13 - 183.4

                              Press
                              [email protected] - No belt or wrist wraps
                              [email protected], 8, 9

                              HBS
                              135x10

                              Left side of the hip has been really irritated since Sunday's squats. I'm pretty sure its a combination of things; (1) Re-introduction of high volume of squats; (2) Hack Squats - new movement; and (3) more volume on LBS. I think those things combined has made the old injury flare up. From what I learned reading BBM stuff, I will just look to manipulate load/volume until there is no pain associated with either the LBS or HBS.

                              RDL
                              185x8
                              205x8x2 - Rushed through this

                              Dumbell Bench
                              65lbs x 15
                              55lbs x 13
                              45lbs x 14 + Push Ups BW x 4, 4, 4

                              Calves
                              135 x 15 x 3

                              Curls
                              65lbs x 15 x 3
                              55lbs x 15

                              Comment


                              • W2D4 - 11/14 - 183.8

                                Run: 3 miles ; 24:50 @ 6
                                10 Min ab circuit

                                W2D5 - 11/15 - 184.6

                                Deadlift
                                [email protected]
                                [email protected], 8 - felt easier than last week
                                [email protected]

                                Incline Paused Bench
                                [email protected]
                                [email protected], 9

                                Leg Press
                                315x15x3 - Hip felt fine

                                CGP - Myo Reps
                                155x16, 5, 4, 3

                                Curls
                                65lbs x 15 x 2
                                55lbs x 15 x 2

                                Cable Seated Row - Slow concentric and eccentric
                                60lbs x 15
                                70lbs x 15 x 2 - Did these for the lat/tricep, felt good

                                Comment

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