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Jake's BBM log

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  • 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!

    Comment


    • 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.

      Comment


      • 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!

        Comment


        • 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!

          Comment


          • 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!

            Comment


            • 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.

              Comment


              • 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.

                Comment


                • 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.

                  Comment


                  • 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.

                    Comment


                    • 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.

                      Comment


                      • 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.

                        Comment


                        • 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.

                          Comment


                          • 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.

                            Comment


                            • 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

                              Comment


                              • 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!

                                Comment

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