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  • Yaums' training log

    Hi everyone,

    I'm starting what I hope is a year long BBM programming, so I figured I might as well start a log here too (another one in the SS forums).

    I'm 39, 6', 220 as of this morning. Been lifting more or less consistently since August 2015 after a first try 4 years before. I've run a modified SS (good results), 5/3/1 (meh), 2 cycles of Andy Baker's garage gym warrior (good results), and in June/July, I wanted to slim down a bit and did so (-5 kg) using the 7 weeks Hypertrophy program.

    Best lifts are : 187 kg squat, 220 kg DL, 125 kg bench (tng), and 70 kg press, all this in december 2017. I play a bit of rugby and need to be conditioned, so I usually run twice a week, with longer/harder sessions that seem to be used here.

    Short term plan is to run the bridge 2.0 and assess from there, but I'll want one day to try the 12w strength.

    Last but not least, I'm a father of 4, have a time consuming job, so time is always a constraint. I live in France (relevant because good gym, equipment and competent coaching are rare).

  • #2
    First workout back from holidays. Week 2 of the bridge 2.0 (skipping first week) :

    Mon, Aug 20, 2018
    Squat
    165 kg x 1 @9 (363 lbs)
    130 kg x 5 @7.5 (286 lbs)
    135 kg x 5 @8 (297 lbs)
    135 kg x 5 @8 (297 lbs)
    e1RM: 173 kg (381 lbs)

    1ct paused bench
    105 kg x 1 @8 (231 lbs)
    90 kg x 5 @8 (198 lbs)
    90 kg x 5 @8 (198 lbs)
    90 kg x 5 @8.5 (198 lbs)
    e1RM: 114 kg (251 lbs)

    Rack pull
    171 kg x 5 @8 (376 lbs)
    171 kg x 5 @8.5 (376 lbs)
    173 kg x 5 @9 (381 lbs)
    163 kg x 5 @9 (359 lbs)
    Last edited by Yaums; 08-28-2018, 08:50 AM. Reason: formatting...

    Comment


    • #3
      Tues, Aug 21, 2018
      GPP
      Running: 10 x (30"/30")

      Comment


      • #4
        Wed, Aug 22, 2018
        2ct pause squat
        127.5 kg x 5 @7.5 (281 lbs)
        130 kg x 5 @8 (286 lbs)
        132.5 kg x 5 @9 (292 lbs)
        127.5 kg x 5 @9 (281 lbs)

        Press
        60 kg x 1 @8 (132 lbs)
        50 kg x 5 @8 (110 lbs)
        50 kg x 5 @8 (110 lbs)
        50 kg x 5 @9 (110 lbs)
        e1RM: 65 kg (143 lbs)

        Row
        87.5 kg x 10 @8 (193 lbs)
        92.5 kg x 10 @9 (204 lbs)
        87.5 kg x 10 @9 (193 lbs)
        Last edited by Yaums; 08-28-2018, 08:50 AM. Reason: formatting...

        Comment


        • #5
          Fri, Aug 24, 2018
          Deadlift
          190 kg x 1 @7.5 (418 lbs)
          160 kg x 5 @7.5 (352 lbs)
          160 kg x 5 @7.5 (352 lbs)
          160 kg x 5 @7.5 (352 lbs)
          e1RM: 209 kg (460 lbs)

          Incline
          70 kg x 5 @8 (154 lbs)
          70 kg x 5 @8.5 (154 lbs)
          72.5 kg x 5 @9.5 (160 lbs)
          70 kg x 5 @9 (154 lbs)

          Squat no belt
          112.5 kg x 10 @7.5 (248 lbs)
          120 kg x 10 @8.5 (264 lbs)
          115 kg x 10 @8.5 (253 lbs)
          Last edited by Yaums; 08-27-2018, 08:50 PM.

          Comment


          • #6
            Sat, Aug 25, 2018
            GPP
            Chins: AMRAP 8', total 43 reps (-6)
            Plank: AMTAP 8', total 4'56" (-16")
            Running: 40', 6500 m, 9.8 km/h (6.1 mph)

            Planned to run at least 1h, but my son went with me, so I scaled back.
            Last edited by Yaums; 08-28-2018, 08:51 AM. Reason: wrong numbers

            Comment


            • #7
              Mon, Aug 27, 2018
              Squat
              167.5 kg x 1 @8 (369 lbs)
              140 kg x 5 @8 (308 lbs)
              140 kg x 5 @8 (308 lbs)
              140 kg x 5 @8 (308 lbs)
              140 kg x 5 @8 (308 lbs)
              e1RM: 182 kg (400 lbs)

              1ct paused bench
              107.5 kg x 1 @8 (237 lbs)
              92.5 kg x 5 @8 (204 lbs)
              92.5 kg x 5 @8 (204 lbs)
              92.5 kg x 5 @8 (204 lbs)
              92.5 kg x 5 @8 (204 lbs)
              e1RM: 117 kg (257 lbs)

              Rack pull
              167.5 kg x 5 @8 (369 lbs)
              170 kg x 5 @8.5 (374 lbs)
              172.5 kg x 5 @9 (380 lbs)
              165 kg x 5 @9 (363 lbs)
              160 kg x 5 @9 (352 lbs)

              F*cking around: biceps, triceps (3 sets)

              Comment


              • #8
                Tues, Aug 28, 2018
                GPP
                Chins: AMRAP 8', total 42 reps (-1)
                Plank: AMTAP 8', total 5'02" (+6")
                Running: 4 x (4'/2'), 3.7 km, 13.9 km/h (8.7 mph)

                Comment


                • #9
                  Wed, Aug 29, 2018
                  Deadlift
                  195 kg x 1 @8 (429 lbs)
                  165 kg x 5 @8 (363 lbs)
                  165 kg x 5 @8 (363 lbs)
                  165 kg x 5 @8 (363 lbs)
                  165 kg x 5 @9 (363 lbs)
                  e1RM: 211 kg (464 lbs)

                  Incline
                  70 kg x 5 @8 (154 lbs)
                  74 kg x 5 @9 (163 lbs)
                  70 kg x 5 @9 (154 lbs)
                  67.5 kg x 5 @9 (149 lbs)

                  Squat no belt
                  122.5 kg x 10 @8 (270 lbs)
                  127.5 kg x 10 @9 (281 lbs)
                  122.5 kg x 10 @9 (270 lbs)
                  117.5 kg x 10 @9 (259 lbs)

                  F*cking around: biceps (3 sets)

                  Switched wednesday and friday because I won't be able to do incline on friday.

                  Comment


                  • #10
                    Sat, Sep 1, 2018
                    2ct pause squat
                    132 kg x 5 @8 (290 lbs)
                    135 kg x 5 @9 (297 lbs)
                    132 kg x 5 @9 (290 lbs)
                    129 kg x 5 @9 (284 lbs)

                    Press
                    62 kg x 1 @8 (136 lbs)
                    52 kg x 5 @8 (114 lbs)
                    52 kg x 5 @8 (114 lbs)
                    52 kg x 5 @8 (114 lbs)
                    52 kg x 5 @8 (114 lbs)
                    e1RM: 67 kg (147 lbs)

                    Row
                    91 kg x 10 @8 (200 lbs)
                    94 kg x 10 @9 (207 lbs)
                    91 kg x 10 @9 (200 lbs)
                    88 kg x 10 @9 (194 lbs)

                    Comment


                    • #11
                      Mon, Sep 3, 2018
                      Squat
                      170 kg x 1 @8 (374 lbs)
                      142.5 kg x 5 @7.5 (314 lbs)
                      142.5 kg x 5 @7.5 (314 lbs)
                      142.5 kg x 5 @8 (314 lbs)
                      142.5 kg x 5 @8 (314 lbs)
                      e1RM: 184 kg (405 lbs)

                      1ct paused bench
                      110 kg x 1 @8 (242 lbs)
                      94 kg x 5 @8 (207 lbs)
                      94 kg x 5 @8 (207 lbs)
                      94 kg x 5 @8 (207 lbs)
                      94 kg x 5 @8 (207 lbs)
                      e1RM: 119 kg (262 lbs)

                      Rack pull
                      175 kg x 4 @8 (385 lbs)
                      180 kg x 4 @9 (396 lbs)
                      175 kg x 4 @9 (385 lbs)
                      170 kg x 4 @9 (374 lbs)

                      Mid shin, with straps, beltless.

                      F*cking around: biceps (3 sets)

                      Comment


                      • #12
                        Tues, Sep 4, 2018
                        GPP
                        Chins: AMRAP 8', total 44 reps (+2)
                        Plank: AMTAP 8', total 5'07" (+5")
                        Running: 12 x (30"/30"), 1.7 km, 17.4 km/h (10.9 mph)

                        Comment


                        • #13
                          Wed, Sep 5, 2018
                          2ct pause squat
                          140 kg x 4 @8 (308 lbs)
                          145 kg x 4 @9 (319 lbs)
                          140 kg x 4 @9 (308 lbs)
                          135 kg x 4 @9 (297 lbs)

                          Press
                          64 kg x 1 @8 (141 lbs)
                          54 kg x 5 @8 (119 lbs)
                          54 kg x 5 @8 (119 lbs)
                          54 kg x 5 @8 (119 lbs)
                          54 kg x 5 @8 (119 lbs)
                          e1RM: 69 kg (152 lbs)

                          Going up nicely...

                          Row
                          100 kg x 8 @8 (220 lbs)
                          100 kg x 8 @8 (220 lbs)
                          100 kg x 8 @8 (220 lbs)

                          Comment


                          • #14
                            Fri, Sep 7, 2018
                            Deadlift
                            200 kg x 1 @8 (440 lbs)
                            165 kg x 5 @7.5 (363 lbs)
                            165 kg x 5 @7.5 (363 lbs)
                            165 kg x 5 @8 (363 lbs)
                            165 kg x 5 @8 (363 lbs)
                            e1RM: 217 kg (477 lbs)

                            During warmup, I pulled 170 kg (374 lbs) with a DOH grip, which is a PR for me (quite rare nowadays, so I mention it)

                            Incline
                            75 kg x 4 @8 (165 lbs)
                            77.5 kg x 4 @9 (171 lbs)
                            75 kg x 4 @9 (165 lbs)
                            72.5 kg x 4 @9 (160 lbs)

                            Squat no belt
                            130 kg x 8 @8 (286 lbs)
                            130 kg x 8 @8 (286 lbs)
                            130 kg x 8 @8 (286 lbs)

                            Comment


                            • #15
                              Mon, Sep 10, 2018
                              Squat
                              175 kg x 1 @8 (385 lbs)
                              157.5 kg x 4 @8 (347 lbs)
                              157.5 kg x 4 @8 (347 lbs)
                              157.5 kg x 4 @8 (347 lbs)
                              157.5 kg x 4 @8 (347 lbs)
                              157.5 kg x 4 @8 (347 lbs)
                              e1RM: 190 kg (418 lbs)

                              Way easier than expected. Pretty happy, closing in on my best e1RMs.

                              1ct paused bench
                              112.5 kg x 1 @8 (248 lbs, PR)
                              102.5 kg x 4 @9 (226 lbs, PR)
                              100 kg x 4 @8.5 (220 lbs)
                              100 kg x 4 @9 (220 lbs)
                              97.5 kg x 4 @8 (215 lbs)
                              97.5 kg x 4 @8 (215 lbs)
                              e1RM: 122 kg (268 lbs)

                              Contrary to the squat, way harder than expected. Not that surprising, I'm running the press-focused version of the bridge (as opposed to the bench-focused one).

                              2ct pause DL
                              155 kg x 4 @8 (341 lbs)
                              160 kg x 4 @9 (352 lbs)
                              155 kg x 4 @9 (341 lbs)
                              150 kg x 4 @9 (330 lbs)

                              2ct pause 3 cm from the floor, beltless. Ouch.

                              Comment

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