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Thanks very much, Brian!
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Back to my regular training now: week 8 on the beginner template.
Squat, no belt: [email protected]; [email protected]; [email protected]; 245x4x3. Four minutes rest.
Incline bench: [email protected]; [email protected]; [email protected]; 110x10x2. Four minutes rest.
RDL: [email protected]; [email protected]; [email protected]; 245x8x2. Three minutes rest.
DB curls: [email protected] Two minutes rest, supersetted with triceps press-downs: [email protected]
Yesterday I walked for three miles, did 2 sets of BB rows with 185 for 8 reps, and 7 minutes of ab work.Comment
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Week 8 day 2.
Touch and go bench: [email protected]; [email protected]; [email protected]; 195x4x2. Four minutes rest. Based on my meet performance I set 235 as my e1RM, and used that to determine the weights for the work sets. All the RPEs felt about right.
Paused squat, no belt: [email protected]; [email protected]; [email protected]; 230x7x2. Four minutes rest.
One-arm DB rows: [email protected]; [email protected];8; [email protected]; 75x10x1. Two to three minutes rest.
DB curls: 32.5 (each) [email protected]; triceps press-downs: [email protected] Supersets with 2 to 3 minutes rest.Comment
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You seem to be dialing in the RPE fairly well these days...nice!Comment
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Thanks, Chas. One of the nice features of the BB Med templates is a calculator that generates an RPE table for various rep ranges based on your 1RM. After the meet I have a better sense of my 1RMs for the 3 big lifts so I just plugged them into the template's calculator. Very handy.You seem to be dialing in the RPE fairly well these days...nice!Comment
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Week 8, day 3.
Deadlift, no belt: [email protected]; [email protected]; [email protected]; 365x4x3. Four minutes rest. As with my bench a couple of days ago I used my meet performance to set my e1RM--465--and worked back from that number to set the RPEs for today's lifts.
Press, no belt: [email protected]; [email protected]; [email protected] Four minutes rest.
DB split squats: bodyweight [email protected]; [email protected]; [email protected]; bodyweightx10x1. Two to three minutes rest. I'm not used to these--they're pretty tough.
Yesterday I hiked into the hogback ridge near our house--a brisk 50-minute walk--using nordic walking poles, which I'm really enjoying. After the walk I did two sets of BB rows: 8 reps with 185 pounds, followed by 7 minutes of ab work.
Next week I start the last phase of the Beginner template. After that I'm planning to start a hypertrophy program.Comment
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Week 9 of the beginner's program--another 3 weeks and I'll switch things up. Probably a hypertrophy template.
Today:
Squat, no belt: [email protected]; [email protected] Four minutes rest.
Press, no belt: [email protected]; [email protected]; [email protected] Four minutes rest.
Paused deadlift, no belt but I used straps due to the short rest and number of reps: [email protected]; [email protected]; [email protected] Three minutes rest.
DB curls: 30x10x4. The program I'm doing called for as many sets of 10-15 reps at RPE8 as I could complete in 7 minutes; same for triceps press-downs: 70x10x4.Comment
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Week 9 day2.
Touch and go bench: [email protected]; [email protected] Four minutes rest.
Pin squat, no belt: [email protected]; [email protected]; [email protected]
Hip thrusts: [email protected]; [email protected] Haven't done these before and they felt a bit awkward, but I'll plug away with them.
DB curls: [email protected] in 7 minutes. Triceps press-downs: [email protected] in 7 minutes.Comment
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Week 9 day 3.
Deadlift, no belt: [email protected]; [email protected] Four minutes rest.
Paused bench: [email protected]; [email protected]; [email protected] Four minutes rest.
BB split squat: bodyweight [email protected]; empty bar [email protected]; [email protected]? First time doing these so I'm being cautious with the weight. Might work up to 95 next time.
BB rows: [email protected] in 7 minutes. I'll try to squeeze in another set next time within 7 minutes.Comment
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Week 10 day 1.
Squat, no belt: [email protected]; [email protected]; 255x6x3. Four minutes rest.
Press, no belt: [email protected]; [email protected]; [email protected] supposed to do 12 reps at 9 for this set! [email protected] Four minutes rest.
Paused deadlift, no belt: [email protected]; [email protected]; [email protected]; 340x6x1.
DB curls: [email protected] in 7 minutes; triceps press-downs: [email protected] in 7 minutes.Comment
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Press: 100 * 10
Oh my...Comment
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Somehow I feel like I should be able to do more...Press: 100 * 10
Oh my...
Today, week 10 day 2.
Touch and go bench: [email protected]; [email protected]; 192.5x4x3. Three minutes rest.
Pin squat, no belt: [email protected]; [email protected]; [email protected]; 225x8x1. Four minutes rest.
Hip thrusts: [email protected]; [email protected]; [email protected] Two to three minutes rest. Still getting used to these. I'll try adding 10 pounds next week.
BB rows: [email protected] in 7 minutes.Comment
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Week 10 day 3.
Deadlift, no belt: [email protected]; [email protected]; 357.5x6x3. Four minutes rest.
Paused bench: [email protected]; [email protected]; [email protected]; 187.5x6x1. Four minutes rest.
BB split squat: [email protected]; [email protected]; [email protected] Three minutes rest. Still getting used to these. I'm wondering if I should rest when I switch legs. I've been doing 12 reps with one leg forward followed immediately with no rest with 12 reps with the other leg, which leaves me gasping for air at the end of the set.
DB curls: [email protected]; [email protected]; all reps finished within 7 minutes.
Triceps press-downs: [email protected]; all reps finished within 7 minutes.Last edited by codgerus maximus; 01-04-2020, 11:43 PM.Comment
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Yeah, I have had that issue with the split squats. I'm not sure the best way to handle it.
I defaulted to a 30 second rest period between each working each leg, and then 2-3 minutes between sets. Anyway you look at it, it's cardio...
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I posted a question about split-squat rests in the training Q&A. I hope one of the BBMed team will reply. In the meantime I think I'll try your method.
Great new profile pic, BTW. Is it from the 2019 nationals?Comment
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