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
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.