# 12 Week Strength Video Training Log **URL:** \ **Category:** Training Logs\ **Created:** [October 21, 2018, 10:00pm UTC](https://forum.barbellmedicine.com/t/12-week-strength-video-training-log/3745 "2018-10-21T22:00:21Z")\ **Posts on this page:** 20\ **Page:** 1
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [October 21, 2018, 10:00pm UTC](https://forum.barbellmedicine.com/t/12-week-strength-video-training-log/3745/1 "2018-10-21T22:00:21Z")
10/21/18 Week 1 Day 1 **Squat** 255x5 265x5 275x5 **OHP** 120x5 125x5 130x5 **Pendlay Row** 155x10 165x10 175x10 Fresh off vacation and a lot of travel the day before, so this first day was a good way to start back into the normal routine of training with the lower intro-week volume. Just finished the 4 Day Hypertrophy Template leading up to vacation so feeling ready to push my strength a bit with the new 12 Week Strength Template v2.0. A few of the sets from today’s session: [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/b/bb9182819560b8613b5ba8b1c9455c85da6e7b65.jpeg "Barbell Medicine 12 Week Strength Week 1 Day 1") ](https://www.youtube.com/watch?v=dkGM0UlIPko) Age: 36 Height: 5’ 7" Weight: 172 BF: ~17 Starting e1RM: Squat - 325 Bench - 310 Deadlift - 350 OHP - 155 ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [October 24, 2018, 2:49am UTC](https://forum.barbellmedicine.com/t/12-week-strength-video-training-log/3745/2 "2018-10-24T02:49:35Z")
10/22/18 Week 1 GPP 7 mins upper back 7 mins abs 3x12-15 bis and tris 25 mins steady-state 10/23/18 Week 1 Day 2 **Deadlifts** 290x5 295x5 305x5 \*Grip slipping a bit, the bar at my buddy’s house doesn’t have great knurling **1-Ct Paused Bench** 235x5 245x5 250x5 \*Was not able to get a vid of the bench today at the gym **3-0-3 Tempo Squats** 135x10 155x10 165x10 \*First time doing tempo squats, they were tough! Will need to work on tempo. [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/b/b4062d6b5af2886262997db64db06d1f65da7743.jpeg "Barbell Medicine 12 Week Strength Week 1 Day 2") ](https://www.youtube.com/watch?v=O-4XmpsA_7k) ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [October 26, 2018, 3:30am UTC](https://forum.barbellmedicine.com/t/12-week-strength-video-training-log/3745/3 "2018-10-26T03:30:38Z")
10/25/18 Week 1 Day 3 **HBBS** 255x4 260x4 270x4 -Subbing HBBS in for beltless squats **Overload Bench - Slingshot variation** 295x4 305x4 315x4 -Haven’t done this movement much before so looking forward to moving some heavy weight! **Incline CGBP** 165x10 170x10 170x10 -Also a new movement for me but pretty straightforward [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/2/2165f39a19a9788e4a94a806a264f2bf052c6f27.jpeg "Barbell Medicine 12 Week Strength Week 1 Day 3") ](https://www.youtube.com/watch?v=0lCBzyzOPIU) ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [October 27, 2018, 1:39am UTC](https://forum.barbellmedicine.com/t/12-week-strength-video-training-log/3745/4 "2018-10-27T01:39:00Z")
10/26/18 Week 1 Day 4 **Rack Pulls - Mid Shin (from blocks)** 235x4 285x4 315x4 -New exercise for me so will need to learn this one. **CGBP** 225x4 245x4 250x4 **Leg Press** 315x10 365x10 405x10 [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/5/5c98f929f80f7c6a2b9ffcbf5c8a1c88087d56cb.jpeg "Barbell Medicine 12 Week Strength Week 1 Day 4") ](https://www.youtube.com/watch?v=D894ZI7GxXQ) ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [October 29, 2018, 1:25am UTC](https://forum.barbellmedicine.com/t/12-week-strength-video-training-log/3745/5 "2018-10-29T01:25:11Z")
10/28/18 Week 2 Day 1 **Squats** 295x1 @ RPE 8 235x5 235x5 235x5 235x5 235x5 \*Wasn’t feeling especially strong today on squats but got some decent work in **OHP** 155x1 @ RPE 8 125x5 125x5 125x5 125x5 125x5 **Pendlay Row** 155x10 160x10 165x10 155x10 [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/6/6ef9f745f1674324230f1af091977a4660a1cc87.jpeg "Barbell Medicine 12 Week Strength Week 2 Day 1") ](https://www.youtube.com/watch?v=G1JdJZnIPJE) ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [October 31, 2018, 1:11am UTC](https://forum.barbellmedicine.com/t/12-week-strength-video-training-log/3745/6 "2018-10-31T01:11:02Z")
10/30/18 Week 2 Day 2 Deadlifts 330x1 @ RPE 8 265x5 265x5 265x5 265x5 265x5 \*Bought a new Rogue Deadlift Ohio Bar. Tried it for the first time today. Really liked it! 1 Ct Paused Bench 265x1 @ RPE 8 210x5 210x5 210x5 210x5 210x5 303 Tempo Squat 135x10 155x10 165x10 160x10 \*These are tough, still getting the hang of the tempo [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/8/89475b7c3017ce53fb4cb5627312a9817f58e17b.jpeg "Barbell Medicine 12 Week Strength Week 2 Day 2") ](https://www.youtube.com/watch?v=nBRrkRJTaT8) ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [November 1, 2018, 7:44pm UTC](https://forum.barbellmedicine.com/t/12-week-strength-video-training-log/3745/7 "2018-11-01T19:44:56Z")
11/1/18 Week 2 Day 3 **HBBS** 255x4 265x4 275x4 260x4 260x4 **Slingshot Bench** 275x4 295x4 305x4 290x4 290x4 290x4 \*No spot/liftoff today and was feeling a little fatigued from the squat volume so weight was a down a little from last week. **Incline CGBP** 155x10 160x10 165x10 155x10 [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/c/cbcee3c33a6918bd86b5567801f7179a2b44307f.jpeg "Barbell Medicine 12 Week Strength Week 2 Day 3") ](https://www.youtube.com/watch?v=roUdk0-uKUg) ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [November 3, 2018, 5:21pm UTC](https://forum.barbellmedicine.com/t/12-week-strength-video-training-log/3745/8 "2018-11-03T17:21:31Z")
11/2/18 Week 2 Day 4 Rack Pulls 235x4 285x4 305x4 290x4 290x4 290x4 CGBP 225x4 235x4 245x4 230x4 230x4 230x4 Leg Press 315x10 365x10 405x10 385x10 ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [November 4, 2018, 5:30pm UTC](https://forum.barbellmedicine.com/t/12-week-strength-video-training-log/3745/9 "2018-11-04T17:30:31Z")
11/4/18 Week 3 Day 1 **Squats** 305x1 @ RPE 8 245x5 245x5 245x5 245x5 245x5 **OHP** 165x1 @ RPE 8 130x5 130x5 130x5 130x5 130x5 **Pendlay Row** 135x10 155x10 175x10 165x10 [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/c/cab0de2f6ba0eed93dfb8a0241eb777121f8efe8.jpeg "Barbell Medicine 12 Week Strength Week 3 Day 1") ](https://www.youtube.com/watch?v=mrH3s98rj54) ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [November 6, 2018, 1:16am UTC](https://forum.barbellmedicine.com/t/12-week-strength-video-training-log/3745/10 "2018-11-06T01:16:37Z")
11/5/18 Week 3 Day 2 **Deadlifts** 335x1 @ RPE 8 270x5 270x5 270x5 270x5 270x5 **1-Ct Paused Bench** 275x1 @ RPE 8 220x5 220x5 220x5 220x5 220x5 220x5 **303 Tempo Squats (Not shown)** 135x10 140x10 145x10 140x10 [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/d/d1bed0450af17d416f77bd9c9b65b876fb4b3eea.jpeg "Barbell Medicine 12 Week Strength Week 3 Day 2") ](https://www.youtube.com/watch?v=wClbwXOT3tg) ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [November 7, 2018, 8:00pm UTC](https://forum.barbellmedicine.com/t/12-week-strength-video-training-log/3745/11 "2018-11-07T20:00:58Z")
11/7/18 Week 3 Day 3 **HBBS** 255x4 265x4 275x4 @ RPE 9 260x4 260x4 260x4 **Overload Bench - SlingShot** 275x4 295x4 315x4 @ RPE 8.5 300x4 300x4 300x4 **Press Acc - Incline CGBP** 155x10 160x10 165x10 @ 8.5 155x10 Was feeling decent on bench today, hence the RPE @ 8.5 where it was prescribed @ 9. But without a spot/liftoff decided to stay there. [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/8/866320e81c6c614ef81571376046f1429d1c06dd.jpeg "Barbell Medicine 12 Week Strength Week 3 Day 3") ](https://www.youtube.com/watch?v=fDVderSRqhM) ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [November 9, 2018, 3:21am UTC](https://forum.barbellmedicine.com/t/12-week-strength-video-training-log/3745/12 "2018-11-09T03:21:45Z")
11/8/18 Week 3 Day 4 **Block Pulls** 295x4 315x4 335x4 @ RPE 9 320x4 320x4 \*Had to use some makeshift blocks to pull from over at my buddy’s house… worked out ok I think. **CGBP** 225x4 235x4 245x4 250x4 @ RPE 8.5 240x4 240x4 240x4 **Leg Press** 315x10 365x10 405x10 385x10 [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/2/2b0a38a4f7fae436160b750466208e1f50a7f766.jpeg "Barbell Medicine 12 Week Strength Week 3 Day 4") ](https://www.youtube.com/watch?v=MslFr3Wu1oo) ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [November 11, 2018, 10:40pm UTC](https://forum.barbellmedicine.com/t/12-week-strength-video-training-log/3745/13 "2018-11-11T22:40:00Z")
11/11/18 Week 4 Day 1 **Squats** 310x1 @ RPE 8 260x4 260x4 260x4 260x4 260x4 \*310 went up smooth, feeling stronger. **OHP** 170x1 @ RPE 9 140x4 140x4 140x4 140x4 140x4 \*Either overshot this a little and/or the fact that I had to press out of seated rack while straddling the seat made this more difficult lol. I had to give up the squat rack because I was monopolizing the only one my gym has. **Pendlay Rows** 135x10 155x10 175x10 175x10 \*Still a somewhat awkward movement for me but continuing to get more comfortable with it. Video angles kind of sucked today. The gym was busy and I had work around people. Not to mention it’s hard trying to be discrete, but how else am I gonna self-evaluate my form!?!? [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/9/94c6024d5e1564e846a19c3c059682e483dcb706.jpeg "Barbell Medicine 12 Week Strength Week 4 Day 1") ](https://www.youtube.com/watch?v=BcdTXy2VdGU) ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [November 12, 2018, 9:10pm UTC](https://forum.barbellmedicine.com/t/12-week-strength-video-training-log/3745/14 "2018-11-12T21:10:54Z")
11/12/18 Week 4 Day 2 **Deadlifts** 340x1 280x4 280x4 280x4 280x4 280x4 **1-Ct Paused Bench** 285x1 235x4 235x4 235x4 235x4 235x4 **303 Tempo Squat** 135x10 145x10 155x10 150x10 Overall, feeling good this week. [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/2/2694be048cca518a929c18f73ec5ca39cd74abf8.jpeg "Barbell Medicine 12 Week Strength Week 4 Day 2") ](https://www.youtube.com/watch?v=aKC1P1PRaQE) ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [November 14, 2018, 7:59pm UTC](https://forum.barbellmedicine.com/t/12-week-strength-video-training-log/3745/15 "2018-11-14T19:59:28Z")
11/14/18 Week 4 Day 3 **HBBS** 255x4 265x4 280x4 @ RPE 8.5 265x4 265x4 **Overload Bench - Slingshot** 295x4 305x4 320x4 @ RPE 9 305x4 305x4 **Incline CGBP** 135x10 145x10 155x10 155x10 [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/b/bd6d88326e80758d915fbc818ec59f340bcbe071.jpeg "Barbell Medicine 12 Week Strength Week 4 Day 3") ](https://www.youtube.com/watch?v=oRw6XKoYNK8) ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [November 17, 2018, 3:05am UTC](https://forum.barbellmedicine.com/t/12-week-strength-video-training-log/3745/16 "2018-11-17T03:05:36Z")
11/16/18 Week 4 Day 4 **Block Pull** 295x4 315x4 335x4 320x4 320x4 **CGBP** 225x4 235x4 245x4 230x4 230x4 230x4 **Leg Press** 315x10 365x10 405x10 405x10 Not a great one today. [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/9/93e67a02d07536c09c3617b1a2eac5165aa8d42c.jpeg "Barbell Medicine 12 Week Strength Week 4 Day 4") ](https://www.youtube.com/watch?v=_ubGHz-D6FQ) ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [November 18, 2018, 11:24pm UTC](https://forum.barbellmedicine.com/t/12-week-strength-video-training-log/3745/17 "2018-11-18T23:24:30Z")
11/18/18 Week 5 Day 1 **Squats** 310x1 @ RPE 8 260x4 260x4 260x4 260x4 260x4 \*Squats feeling good the last 2 weeks. **OHP** 165x1 @ RPE 8 140x4 140x4 140x4 140x4 140x4 **3-Ct Paused Bench** 135x10 140x10 155x10 180x10 \*Wasn’t sure how the 3-Ct bench would go and was probably overly conservative on the ramp up sets. Last set was about right. [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/2/226069f9b88d32bd53c5127cde1df5eef4d738ae.jpeg "Barbell Medicine 12 Week Strength Week 5 Day 1") ](https://www.youtube.com/watch?v=hRiv-aQ0Jks) ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [November 21, 2018, 12:54am UTC](https://forum.barbellmedicine.com/t/12-week-strength-video-training-log/3745/18 "2018-11-21T00:54:35Z")
11/20/18 Week 5 Day 2 **Deadlifts** 345x1 @ RPE 8 285x4 285x4 285x4 285x4 ’ 285x4 285x4 **1-Ct Paused Bench** 295x1 @ RPE 8.5 245x4 245x4 245x4 245x4 245x4 245x4 Got a little greedy going for 295 at RPE 8, wasn’t quite there so I rated it an 8.5. The deadlift volume definitely affects my bench top end. **5-3-0 Tempo Squat** 135x10 140x10 145x10 145x10 First time doing 5-3-0 Tempo Squats, after reviewing the video, my descent and pauses were a little short but something I can definitely improve on. [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/d/d24cbeec8c4ac8c2961599306441e0b102b74bf0.jpeg "Barbell Medicine 12 Week Strength Week 5 Day 2") ](https://www.youtube.com/watch?v=ycwIuOoKirk) ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [November 23, 2018, 2:24pm UTC](https://forum.barbellmedicine.com/t/12-week-strength-video-training-log/3745/19 "2018-11-23T14:24:16Z")
11/22/18 Week 5 Day 3 **5-3-0 Tempo Squat** 185x4 225x4 245x4 @ RPE 8.5 230x4 230x4 230x4 Still need to work on mastering the tempo, but I don’t mind them at only 4 reps lol **Floor Press** 185x4 225x4 245x4 260x4 275x4 @ RPE 9 260x4 260x4 260x4 First time doing a floor press, hence the number of sets to find an RPE 9. I kept adding weight but the RPE wasn’t moving, I guess that’s a good thing! **Incline CGBP** 135x10 145x10 155x10 145x10 [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/2/2b9ea3475e683ee73c01f057da90ccf962d2f83b.jpeg "Barbell Medicine 12 Week Strength Week 5 Day 3") ](https://www.youtube.com/watch?v=PGOStJ8Nsz0) ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [November 25, 2018, 1:54am UTC](https://forum.barbellmedicine.com/t/12-week-strength-video-training-log/3745/20 "2018-11-25T01:54:01Z")
11/24/18 Week 5 Day 4 **Paused Deadlifts** 255x4 275x4 295x4 @ RPE 8.5 280x4 280x4 **Touch and Go Bench Press** 245x4 265x4 275x4 @ RPE 8.5 260x4 260x4 **SLDL** 135x10 155x10 155x10 155x10 \*First time doing SLDL’s, kept the weight conservative to get a feel for it. [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/a/a3a6fbcfce539847f4eb633b8ccbf35a0e91851c.jpeg "Barbell Medicine 12 Week Strength Week 5 Day 4") ](https://www.youtube.com/watch?v=faYgR_jJlpY) [Next page](https://forum.barbellmedicine.com/t/12-week-strength-video-training-log/3745.md?page=2)