Jake's BBM log

[Jake272]

7/7/21

Comp deadlift- 455x1 @ 8, 465x1 @ 9, 405x3x2, 420x2, 405x3

Close grip bench- 265x1 @ 8, 245x3 @ 9, 230x3x3

2 ct paused squat- 280x6 @ 7, 290x6 @ 8, 300x6 @ 9, 290x6

5 min upper back work

25 min steady state cardio

[Jake272]

7/10/21

Pin squat- 390x1 @ 8, 380x3 @ 9, 360x3x3

Touch n go bench- 275x1 @ 8, 255x4 @ 9, 240x4x2

Wide grip bench- 185x8 @ 7, 195x8 @ 8, 205x8 @ 9, 195x8

5 min upper back work

[Jake272]

7/11/21

2” deficit DL- 450x1 @ 8, 440x3 @ 9, 420x3x3

Pin bench- 275x1 @ 8, 275x2 @ 9, 260x2x2

SLDL- 320x8 @ 7, 330x8 @ 8, 340x8 @ 9, 330x8

[Jake272]

7/13/21

Comp squat- 435x1 @ 8, 385x3

Comp bench- 275x1 @ 8, 265x5

Comp deadlift- 405x1

[Jake272]

7/14/21

Comp squat- 455x1

Comp bench- 275x1

[Jake272]

7/17/21

Comp squat- 455x1 @ 8, 465x1 @ 9, 475x1 @ 10

Comp bench- 265x1 @ 8, 275x1 @ 9, 285x1 @ 10

Comp deadlift- 445x1 @ 8, 455x1 @ 9, 465x1 @ 10

[Jake272]

7/20/21

HBBS w/belt- 315x8 @ 7, 325x8 @ 8, 335x8 @ 9

Standing overhead press- 95x8 @ 7, 105x8 @ 8, 115x8 @ 9

DB incline bench- 70% AMRAP- 120x10, 63%- 100x12x2

DB lateral flys- 40x12x2

Going to run the hypertrophy II template a few times since I am still in a caloric deficit and working on body composition as well, 200 lbs right now, I want to get to about 190 lbs then I will probably run the powerlifting II or powerbuilding II template….

[Jake272]

7/21/21

Sumo deadlift w/belt- 315x8 @ 7, 325x8 @ 8, 335x8 @ 9

Touch n go bench- 185x8 @ 7, 195x8 @ 8, 205x8 @ 9

Split squats- 135x12 @ 7, 145x12 @ 8, 155x12 @ 9

Calf raises- 225x15x2

Upper back work

7 min ab work

Tricep extensions

Bicep curls

25 min steady state cardio

Feeling a bit sore, but I think it is due to some of the novel fatigue/movements I’m introducing coming off the powerlifting template. I think I will be fine though as long as I keep the session RPE at a reasonable intensity the first couple weeks.

[Jake272]

7/23/21

Front squats- 185x10 @ 7, 195x10 @ 8, 205x10 @ 9

High incline DB bench- 100x10 @ 7, 120x10 @ 8, 140x10 @ 9

Flat DB bench- 70% AMRAP- 140x13, 63%- 100x12x2

DB flys- 80x12x2

[Jake272]

7/24/21

RDL- 345x8 @ 7, 355x8 @ 8, 365x8 @ 9

Close grip bench- 165x10 @ 7, 175x10 @ 8, 185x10 @ 9

Barbell shrugs- 225x12 @ 7, 235x12 @ 8, 245x12 @ 9

Good mornings- 185x12x2

Lever rows

7 min ab work

Tricep kickbacks

Curls

25 min steady state cardio

Have limited equipment right now for certain movements, but I will adjust/substitute and make due right now.

[Jake272]

7/27/21

HBBS w/belt- 310x8 @ 6, 320x8 @ 7, 330x8 @ 8, 330x8

Standing overhead press- 90x8 @ 6, 100x8 @ 7, 105x8 @ 8, 105x8

DB incline bench- 70% AMRAP- 120x12, 63%- 100x12x2

DB lateral raises- 40x12x2

[Jake272]

7/28/21

Sumo deadlift w/belt- 310x8 @ 6, 320x8 @ 7, 330x8 @ 8, 330x8

Touch n go bench- 180x10 @ 6, 190x10 @ 7, 200x10 @ 8, 200x10

Split squats- 135x12 @ 6, 145x12 @ 7, 155x12 @ 8, 155x12

Calf raises- 225x15x2

Lever rows

7 min ab work

Tricep kickbacks

Curls

25 min steady state cardio

[Jake272]

7/29/21

Front squats- 180x8 @ 6, 190x8 @ 7, 200x8 @ 8, 200x8

DB incline bench- 100x10 @ 7, 120x10 @ 8, 140x10 @ 9, 120x10

Flat DB bench- 70% AMRAP- 140x14, 63%- 120x12x2

DB flys- 80x12x2

[Jake272]

7/31/21

RDL- 340x8 @ 6, 350x6 @ 7, 360x8 @ 8, 360x8

Close grip bench- 170x10 @ 7, 180x10 @ 8, 190x10 @ 9, 180x10

Barbell shrugs- 220x12 @ 6, 230x12 @ 7, 240x12 @ 8, 240x12

Good mornings- 190x12x2

Lever rows

7 min ab work

Tricep kickbacks

Curls

25 min steady state cardio

[Jake272]

8/3/21

HBBS w/belt- 315x8 @ 6, 325x8 @ 7, 335x8 @ 8, 335x8x2

Standing overhead press- 85x8 @ 6, 95x8 @ 7, 105x8 @ 8, 105x8, 95x8

DB incline bench- 70% AMRAP- 120x8, 63%- 100x12x2

DB lateral raises- 40x12x2