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Page 1-2 (posts #1 - #19): 7-Week GPP/Hypertrophy 3-day version.
Page 2- (posts #20 - #62): 12-Week Strength
26M - 6'1" - 207lbs. Body fat = 15-18% (Navy method & "eye test").
S / B / D (e1RMs in lbs) = 370 / 250 / 430
I just completed the Bridge 1.0 last week as my free introduction into Barbell Medicine programming (my log is in this forum if you want to find it for some reason). I had varied results, but was overall pleased with how I responded to it. My bench and press improved but not by much, squat saw moderate improvement, and my deadlift skyrocketed +33lbs in 8 weeks. I ran the Bridge 1.0 to get re-focused on strength, with my sights set on my first powerlifting meet in April. I was then going to run the 7-Week GGP/Hypertrophy template as a sort of volume/recovery block, followed by 12-Week Strength leading up to the meet. I learned last week, however, that the meet has been cancelled (bummer). As of now, I'm still going to go ahead with my training as if the meet was still on, and possibly test maxes in a mock meet after finishing 12-Week Strength. This week is the start of the 7-Week GPP/Hypertrophy template (3-day version). I was in a slight caloric surplus during the Bridge 1.0 (roughly +1 lb/month) and plan to remain in a surplus for the duration of this program (goal is 1-1.5 lbs/month).
7-Week GPP/Hypertrophy - Week 1:
Monday, 10/29:
Bodyweight = 206.6
Squat:
260x6 @ 6
275x6 @ 7
290x6 @ 8, 8
Depth looked a little too close for comfort on video, but I also had my camera set up a few inches above knee level so it was probably fine.
Seated OHP:
105x6 @ 6
115x6 @ 7
120x6 @ 8, 8
I have always followed general strength programs where the press is treated like a competition lift. After deciding to focus on powerlifting, I don't care enough about the standing press to treat it like a competition lift (I'm not anticipating on doing singles @ 8 when the time comes in week 5 because practicing heavy singles is unnecessary for my goals). I decided to do seated OHP because I figured I could lift more weight than a standing press. That wasn't the case today, but I figure maybe after I get a little more accustomed to the movement it will be. If not, I'll just throw on a belt and switch back to the standing press. Like I said, I'm not too concerned with this lift, just want to get some general pressing volume in.
Pendlay Rows Myo-reps:
125x14 @ 8
125x4, 4, 3
I did not expect these to be as hard as they were! I'm definitely not used reps >8. 125 was about 56% of my e1RM, so I definitely anticipated getting more like 15 or 16 reps @ 8 for the activation set, and then more than two sets of 4 before losing a rep. I have to admit, I felt like kind of an asshole for banging out 25 loud Pendlay rows in the span of about a minute and a half. The gym I go to has two platforms with some bumper plates, and making a little noise has never been a problem, but I felt pretty self-conscious doing these.
Barbell Curls:
60x12x3 @ 8
Cable Triceps Extensions:
110x12x3 @ 8
Page 2- (posts #20 - #62): 12-Week Strength
26M - 6'1" - 207lbs. Body fat = 15-18% (Navy method & "eye test").
S / B / D (e1RMs in lbs) = 370 / 250 / 430
I just completed the Bridge 1.0 last week as my free introduction into Barbell Medicine programming (my log is in this forum if you want to find it for some reason). I had varied results, but was overall pleased with how I responded to it. My bench and press improved but not by much, squat saw moderate improvement, and my deadlift skyrocketed +33lbs in 8 weeks. I ran the Bridge 1.0 to get re-focused on strength, with my sights set on my first powerlifting meet in April. I was then going to run the 7-Week GGP/Hypertrophy template as a sort of volume/recovery block, followed by 12-Week Strength leading up to the meet. I learned last week, however, that the meet has been cancelled (bummer). As of now, I'm still going to go ahead with my training as if the meet was still on, and possibly test maxes in a mock meet after finishing 12-Week Strength. This week is the start of the 7-Week GPP/Hypertrophy template (3-day version). I was in a slight caloric surplus during the Bridge 1.0 (roughly +1 lb/month) and plan to remain in a surplus for the duration of this program (goal is 1-1.5 lbs/month).
7-Week GPP/Hypertrophy - Week 1:
Monday, 10/29:
Bodyweight = 206.6
Squat:
260x6 @ 6
275x6 @ 7
290x6 @ 8, 8
Depth looked a little too close for comfort on video, but I also had my camera set up a few inches above knee level so it was probably fine.
Seated OHP:
105x6 @ 6
115x6 @ 7
120x6 @ 8, 8
I have always followed general strength programs where the press is treated like a competition lift. After deciding to focus on powerlifting, I don't care enough about the standing press to treat it like a competition lift (I'm not anticipating on doing singles @ 8 when the time comes in week 5 because practicing heavy singles is unnecessary for my goals). I decided to do seated OHP because I figured I could lift more weight than a standing press. That wasn't the case today, but I figure maybe after I get a little more accustomed to the movement it will be. If not, I'll just throw on a belt and switch back to the standing press. Like I said, I'm not too concerned with this lift, just want to get some general pressing volume in.
Pendlay Rows Myo-reps:
125x14 @ 8
125x4, 4, 3
I did not expect these to be as hard as they were! I'm definitely not used reps >8. 125 was about 56% of my e1RM, so I definitely anticipated getting more like 15 or 16 reps @ 8 for the activation set, and then more than two sets of 4 before losing a rep. I have to admit, I felt like kind of an asshole for banging out 25 loud Pendlay rows in the span of about a minute and a half. The gym I go to has two platforms with some bumper plates, and making a little noise has never been a problem, but I felt pretty self-conscious doing these.
Barbell Curls:
60x12x3 @ 8
Cable Triceps Extensions:
110x12x3 @ 8
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