Jake's BBM log

[Jake272]

9/17/19

Comp squat- 475x1 @ 7, 430x4 @ 7, 445x4 @ 8

Pin bench, beltless- 275x1 @ 7, 255x3 @ 7, 265x3 @ 8

2” deficit DL, beltless- 405x6 @ 6, 415x6 @ 7, 425x6 @ 8

Back work

8 min ab work

Arm work

35 min steady state cardio

My RPE single @ 7 on squats is 4 lbs off of my 3rd attempt squat at my recent meet! Squats are feeling great! This training session what has helped is to stay in my quads on the way up because I have a tendency to “good morning” my squat. Excited for where my training is headed!

[Jake272]

9/18/19

Comp bench- 267.5x1 @ 7, 242.5x4 @ 7, 250x4 @ 8

Pin squat, beltless- 395x1 @ 7, 365x3 @ 7, 380x3 @ 8

Everything felt pretty good today! Moved nice and smooth.

[Jake272]

9/20/19

Close grip bench, beltless- 225x6 @ 6, 240x6 @ 7, 255x6 @ 8

Back work

Arm work

Quick and easy day today, everything felt great as well!

[Jake272]

9/21/19

Comp deadlift- 515x1 @ 7, 470x4 @ 7, 485x4 @ 8

Touch n go bench, beltless- 255x3 @ 6, 262.5x3 @ 7, 270x3 @ 8

2 ct paused squat, beltless- 285x6 @ 6, 295x6 @ 7, 305x6 @ 8

Back work

8 min ab work

Arm work

Sprints, 20s on, 100s off x 12 rounds

Today was a good day, everything felt pretty good!

[Jake272]

9/24/19

Comp squat- 495x1 @ 8, 465x4 @ 9, 420x4x3

Pin bench, beltless- 287.5x1 @ 8, 277.5x3 @ 9, 260x3x4

Great day of lifting today! Pushed through everything feeling strong!

[Jake272]

9/25/19

2” deficit DL, beltless, w/straps- 405x6 @ 6, 420x6 @ 7, 430x6 @ 8, 430x6, had to use straps because I lost my chalk and the mixed grip didn’t hold up too well without the chalk.

Back work

8 min ab work

Arm work

25 min steady state cardio

Pretty tough day but I’m glad I grinded through it and got all the work done.

[Jake272]

9/27/19

Comp bench- 280x1 @ 8, 262.5x4 @ 9, 237.5x4x3

Pin squat, beltless- 410x1 @ 8, 400x3 @ 9, 370x3x4

Back work

Arm work

Pretty good day, will finish up this week tomorrow with close grip bench and my other training day.

[Jake272]

9/28/19

Close grip bench, beltless- 225x6 @ 6, 245x6 @ 7, 252.5x6 @ 8, couldn’t do another set at that weight, had to back down to 185x6

Comp deadlift (w/straps for now)- 495x1 @ 8, 465x4 @ 9, 410x4x3

Touch n go bench, beltless- 245x3 @ 7, 255x3 @ 8, 265x3 @ 9, 225x3x3

2 ct paused squat, beltless- 225x6 @ 6, 235x6 @ 7, 245x6 @ 8, 245x6

Back work

8 min ab work

Arm work

Sprints, 20s on, 100s off x 10 rounds

Not a great day today, felt fatigued and lethargic.

[Jake272]

10/1/19

Comp squat- 465x1 @ 8, 435x4 @ 9, 405x4x3

Pin bench, beltless- 280x1 @ 8, 270x3 @ 9, 260x3x4

May have let my technique slip, going to deload, need to keep the long term perspective in mind.

[Jake272]

10/2/19

2” deficit DL, w/straps- 365x6 @ 6, 380x6 @ 7, 395x6 @ 8, 395x6

Back work

8 min ab work

Arm work

25 min steady state cardio

Wasn’t able to go up on deficit pulls today, still glad I got all the work done though.

[Jake272]

10/4/19

Comp bench- 275x1 @ 8, 255x4 @ 9, 240x4x3

Pin squat, beltless- 415x1 @ 8, 400x3 @ 9, 380x3x4

Close grip bench, beltless- 220x6 @ 6, 230x6 @ 7, 240x6 @ 8, 240x6

Back work

Arm work

Bot the best day today, was a bit rushed, but I think I’m getting better at eating RPE.

[Jake272]

10/5/19

Comp deadlift- 500x1 @ 8, 465x4 @ 9, 420x4x3

Touch n go bench, beltless- 250x3 @ 7, 260x3 @ 8, 270x3 @ 9, 230x3x3

2 ct paused squats, beltless- 295x6 @ 6, 305x6 @ 7, 315x6 @ 8, 315x6

Back work

8 min ab work

Arm work

Sprints, 20s on, 100s off x 10 rounds

Pretty good day, got everything done that I needed to and was able to rate my RPE better I feel like.

[Jake272]

10/8/19

Comp squat- 470x1 @ 8, 440x4 @ 9, 415x4x3

Pin bench, beltless- 290x1 @ 8, 280x3 @ 9, 270x3x3

Pretty happy with how today went, given that my body weight has been down.

[Jake272]

10/9/19

2” deficit DL, beltless- 375x6 @ 6, 390x6 @ 7, 400x6 @ 8, 400x6

Back work

8 min ab work

Arm work

25 min steady state cardio

[Jake272]

10/10/19

Comp bench- 280x1 @ 8, 260x4 @ 9, 245x4x3

Pin squat, beltless- 420x1 @ 8, 405x3 @ 9, 395x3x3

Close grip bench, beltless- 185x6 @ 6, this was actually my last set due to being so damn fatigued from 235, did this for my back off as well since the 235 was difficult and wouldn’t be able to repeat any more bench variation work at that weight, 225x6 @ 7, 235x6 @ 8, 185x6

Back work

Arm work

Pretty solid day, close grip bench didn’t go great, but everything else was feeling good!