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  • AlexK's training log

    BBM Beginner Template

    Starting Stats 21 July 19: 5' 9" 147 lb Waist: 32"

    Nutrition: 2200 cal (TDEE = 1950)
    kg / e1RMs
    Wk1

    Sumo 137
    Bench Press 82
    Squat 96
    OHP 43
    Pendlay Row 81
    Wk 4.2

    Sumo 132
    Bench Press 85
    Squat 84
    OHP 42
    Pendlay Row 81

    Notes:
    Squat depth was off - corrected and dropped weight
    Other movements stalled or regressed... time to move on to Phase 2
    Wk 5

    Sumo 139
    Bench Press 86
    Squat 84
    OHP 43
    Lever Row 64
    Incline Bench 67
    Leg Press 127

  • #2
    BBM Hypertrophy 1

    Stats 31 Jan 20: 5' 9" 159 lb Waist: 32.5"

    Nutrition: 2500 cal
    kg / e1RMs


    Wk1 (start 8 October 19)

    HB Squat 102 - ouch dont like these at all much prefer low bar
    OHP 45
    RDL 121

    Bench TNG 93
    Pin Squat 88
    DB bench 43

    Sumo 152
    Close Grip Bench Press 88
    High Incline DB Bench 24

    Wk 5

    HB Squat 102
    OHP 47
    RDL 143

    Bench TNG 96
    Pin Squat 95
    DB bench 44

    Sumo 155
    Close Grip Bench Press 86
    High Incline DB Bench 34
    Wk 10

    LB Squat 119
    High incline bench 74
    SLDL 2" def 124

    Bench 1ct pause 93
    Leg press 226
    low incline DB press 49

    Conventional DL 146
    Bench Press 2ct pause 86
    DB press seated 30


    Difficult to tell what progress there has been overall with this template in strength terms because of the exercise variations half way through. Still I think there has been some hypertrophy gains judging by visual appearance.

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