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I think using the BBM templates will keep you from over reaching, and that will make meet day a lot of fun.
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Yes, so far so good. More than 13 straight weeks of training without any deload and I don't feel worn out. -
The road to the Scottsdale, AZ meet continues:
Squat, no belt: [email protected]; [email protected]; [email protected]; [email protected] Four minutes rest.
Slingshot bench: [email protected]; [email protected]; [email protected]; [email protected] Four minutes rest.
DB incline bench: [email protected]; [email protected]; [email protected]; [email protected]; Three to four minutes rest.
DB curls: [email protected] Two to three minutes rest.Comment
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Finishing up week 3 of the 12-week strength template today:
Rack pulls, mid-shin, no belt: [email protected]; [email protected]; [email protected]; [email protected] Four to five minutes rest.
Close-grip bench: [email protected]; [email protected]; [email protected]; 212.5x4x3[email protected]
RDL: [email protected]; [email protected]; [email protected]; [email protected] Three minutes rest.
Triceps press-downs: [email protected] Two to three minutes rest.Comment
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GPP day today: 34 chins/8 minutes; 53 ab-wheel roll-outs/8 minutes; 30 minutes LISS on airdyne.Comment
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Week 4, day 1:
Squat with belt: [email protected]; 290x4x5. Four minutes rest.
Press with belt: [email protected]; 126.25x4x5. Four minutes rest.
BB rows: [email protected]; [email protected]; [email protected]; [email protected] Three minutes rest.
DB curls: 31.25 (each) x 12 x 4 @8. Two to three minutes rest.
Everything felt good today. Should be able to up the weight across the board next week, except for the DB curls.Comment
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Week 4, day 2:
Deadlift with belt: [email protected]; 375x4x5. Four minutes rest. mixed grip.
One-count paused bench: [email protected]; 201.25x4x5. Four minutes rest.
3-0-3 tempo squats: [email protected]; [email protected]; [email protected]; [email protected] Three to four minutes rest.
Triceps press-downs: [email protected] Two to three minutes rest.
Happy with the dead and bench singles today. Both went up smoothly and relatively fast.Comment
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yeah, i'd be happy too, especially with that Bench.
oooh, what I could do with that kinda Bench.
maybe when I grow up...
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It doesn't seem so long ago that I was pinned under a 180-pound bench one day at a gym in Tucson...
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GPP day: 33 pull-ups/8 minutes; 57 ab-wheel roll-outs/8 minutes. HIIT on airdyne: 20 second sprints every 2 minutes for 14 minutes.Last edited by codgerus maximus; 02-21-2019, 11:30 PM.Comment
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Week 4, day 3:
Squat, no belt: [email protected]; [email protected]; [email protected]; [email protected] Four minutes rest.
Slingshot bench: [email protected]; [email protected]; [email protected]; [email protected] Four to five minutes rest.
Incline db press: [email protected]; [email protected]; [email protected]; [email protected] Three to four minutes rest.
DB curls: 31.25 (each) x 12 x 4 @8. Two to three minutes rest.
I think I can add 5 pounds to the belt-less squat next week. I'll probably repeat the slingshot bench next week just to make sure the heavy set was a true RPE9.Comment
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Week 4, day 4:
Rack pull, mid-shin, no belt: [email protected]; [email protected]; [email protected]; [email protected] Four to five minutes rest.
Close-grip bench: [email protected]; [email protected]; [email protected] or 9.5; [email protected] Four minutes rest. 4 reps at 225 was a rep PR for me on the close-grip bench. A nice milestone--two wheels! Pretty sure now I could hit 225 for 5 reps with a wide grip. I might repeat this weight next week because 225 might have been RPE 9.5--it was supposed to be RPE9 today.
RDL with straps: [email protected]; [email protected]; [email protected]; [email protected] Three minutes rest. Still feeling my way into these. I think I can really up the weight here.
Triceps press-downs: [email protected] Two to three minutes rest.Comment
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Starting week 5 with a GPP day:
BB rows with 185 pounds: 45 reps in 8 minutes; ab-wheel roll-outs: 60 in 8 minutes; 30 minutes LISS on airdyne. I had been doing chins on GPP days but thought I'd switch it up a bit and get in some extra volume with BB rows. Also managed to do 7 more total reps with this week with the ab wheel than last week.Comment
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Week 5, day 1:
Squat with belt: [email protected]; 295x4x5. Four minutes rest. The single was supposed to be at RPE8 but it felt more like an 8.5--maybe two reps left. I'll try the same weight again next week.
Press with belt: [email protected]; 128.75x4x5. Same here. The single felt heavy so I'll repeat it next week.
SLDL: [email protected]; [email protected]; [email protected]; [email protected] Three minutes rest. Messed up here. I was supposed to do a 3-count paused bench but I read the wrong cell from the spreadsheet--Doh! So I'll do the paused bench on Saturday, which is when I was supposed to do the SLDL.
DB curls: [email protected] Two to three minutes rest.Comment
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Week 5, day 2:
Deadlift with belt: [email protected]; 377.5x4x6. Mixed grip, four minutes rest.
One-count paused bench: [email protected]; 203.75x4x6; Four minutes rest.
5-3-0 tempo squat: [email protected]#*!!$; [email protected] of god; [email protected] mercy; [email protected] don't wanna die. Three minutes rest. Had no idea what to expect with these so I tried the same weight I had been using for the 3-0-3 tempo squats. Big mistake. I don't know if I'll ever be able to assign an RPE to these things, they're just ridiculously hard no matter what weight is on the bar.
Triceps press-downs: [email protected] Two to three minutes rest.
All in all not a bad day, aside from the 5-3-0 torture. The deadlift single went up smoothly, as did the bench.Comment
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