Week 2 Day 1
A1) Landmine T Bar Pendlay Row - 115x8x3 sets, rest 90-120, go up next week
A2) 45 degree incline DB press - 50x10, 55x10, 60x10, rest 90-120, go 60s for all sets next week
B1) Meadows row right - 50x12x3 sets, rest 60, go 60 next week
B2) Meadows row left - 50x12x3 sets, rest 60
B3) Seated DB press - 35x12x3 sets, rear 60, go 40s next week
C1) Banded overhead triceps press - 3x12
C2) DB lateral raise - 15x15x3 sets, go 20s next week
C3) Landmine concentration curl - bar x15, 5x12x2 sets
Just an old powerlifter here trying to stay active and healthy. Been doing lots of conditioning in the last 6 months or so but training was becoming a drag. BBM Bodybuilding II template is exactly my style so going to start following it and posting results here for some accountability. Was low on time so kinda “superset” this workout, took me just under an hour.
Week 2 Day 2
high bar squat - 275x8x3 sets, last set still RPE 6-7, go up to 295 next week
Dimel deadlift - 135x15, 155x15
20” DB step ups - 30s x 20, 40s x 20
seated barbell calf raise - 80x15x2 sets
Having to make some substitutions on my exercises due to training at my home gym so still feeling that out. I actually didn’t get to do this workout last week so eased in a little.
Currentky sitting about 176-177 on bodyweight.
Week 2 Day 3
A. Tng bench - 220x8 (RPE8), 220x7, 220x6 (RPE9)
B. Wide grip pull-ups - 8 (RPE 7), 8, 8 (RPE)
C1. Low incline DB press - 60x12x3 sets, rest 60
C2. Right arm DB row - 70x12x3 sets, rest 60
C3. Left arm DB row - 70x12x3 sets, rest 60
D1. DB fly - 20x12x2 sets, rest 60
D2. French Press - 65x10, 55x12, rest 60
D3. DB curl - 30x12, 30x10, rest 60
Took just over an hour today. Overshot the bench a little but will stay here for a bit and try to improve the RPE/reps. DB press will move to 65s, DB row to 75s.
Week 2 Day 4
May left hamstring was very sore after warming up this morning. Decided to do what I could to keep moving and get some blood in there.
Snatch grip deadlift - 135x5, 225x3, this was when I decided to back off
hatfield squat - bar x 10, 115x10
ring leg curls x 8 x 2 sets
reverse Nordic - mini assist x 10x2 sets
single leg calf raise x 10x2 sets
Definitely just some delayed onset soreness from Tuesdays lower body session. Should be good to go by next week.
Week 3 Day 1
A. T Bar Pendlay Row - 125x8x3 sets, go up to 130
B. 45 Degree Incline DB Press - 60x10, 10, 8, stay at 60
C1. Meadow row - 60x12x3 sets, go to 65
C2. Seated DB press - 40x12x3 sets, go to 45
D1. EZ bar curl - 75x12, 12, 10
D2. Butcher block trice - - purple x 15x3 sets
D3. Lateral raise - 20x12, 12, 10
Hitting my stride on this day and finding right weights. Good pump today, been a while since I’ve had a shoulder pump like this.
Week 3 Day 2
A. High bar squat - 295x8x3 sets, probably still only RPE 7 on strength, RPE 11 on breathing lol, go 305 next week
B. RDL - 225x10x3 sets, go 245 next week
C1. DB Step up left - 40x10x2 sets, go 3 sets next week
C2. DB Step up right - 40x10x2 sets, go 3 sets next week
C3. Seated DB calf raise - 40x15, 60x15, 80x15, may have to go back to barbell here but definitely work for seated option
Hopefully come Friday will be able to hit second lower body session. Last week had some pretty extreme dalayed soreness that kept me from going hard that workout. Good session today
Gonna try not to be lazy and get my conditioning in this week
10 mins warmup on bike 50-55 RPM
+
20 sets
- 30 second run at 6-6.5 mph
- 30 second walk at 2.5-3 mph
10 min cooldown on bike legs only
Total time 45ish mins counting transitions
AVG HR during the running and last 10 mins of cooldown was 145ish. Goal was zone 2, probably got a total of 35ish mins in zone 2 today counting last half of warmup.
Have done a lot of running over the last year and just going to try to maintain a low level ability of that
as I transition back into more of a lifting focus.
Left hamstring specifically pretty sore and tight, it was sore enough on deadlift day last week to keep me from really doing much so hopefully a little movement today speed up getting rid of that soreness. Definitely still getting used to the higher volume of lifting again.
Week 3 Day 3
A. Tng bench - 220x8@7, 220x8@9, 220x6@9, stay
B. Wide grip pullup - 10@8, 10@9, 8@10, stay
C1. Low incline DB Press - 65x12x3 sets, stay
C2. One arm row - 75x12x3 sets, go 80
D1. DB fly - 20x15, 12, stay
D2. Reverse curl - 45x15, 55x12, stay 55
D3. One arm OH tricep - 15x15, 20x10
Solid session today, improvement over last week.
Week 3 Day 4
A. SLDL - 315x6x3 sets, probably work these up to 8s
B. Hatfield squat (no belt, no sleeves) - 245x10x3 sets
C1. Ring leg curl - 3x10
C2. Single leg standing calf raise x12, 10, 10
Considering I couldn’t train this day last week at all I eased into this work. First time doing Hatfield squats, a friend who works with Jordan recommended them as a replacement for leg press. I may put the sleeves on next week but keep the belt off still. Also slept like absolute shit last night for whatever reason. Need to shave my face so my cpap has a better seal I think.
Week 4 Day 1
T bar pendlay row - 130x8x3 sets, go 135
45 degree incline Db press - 60x10x3 sets, go 65
Meadows row - 65x12x3 sets, go 70
Seated DB Shoulder press - 45x12x3 sets, go 50
ez bar curl - 75x12, 10
butcher block tricep - purple x 15, 12
Lateral raise - 20x12, 12
Ran out of time for 3 sets for isolation work but overall definitely improvement this week. Feeling good.
Week 4 Day 2
high bar squat - 315x8 RPE7, 315x7 RPE 8, 315x6 RPE 8
RDL - 250x10x3 sets, RPE 6-7
seated barbell calf rise - 170x15x2 sets
wife is out of town and this is all I had time for today cause kids needed to be wrangled.
Week 4 Day 3
TNG bench - 220x8@6, 220x8@8, 220x8@9.5, got 225
Wide grip pull-ups - 10, 10, 10, add 5-10lb
low incline DB press - 70x12, 10, 10
1 arm db row - 80x12, 10, 10
db fly - 20x15, 15
hammer curls - 20x20, 20
Tweaked my upper back/neck a little on the incline DB but should resolve fairly quickly, pushed a little too hard on the last rep or two. Also been having some left forearm pain so went with the high rep hammer curls.
Week 4 Day 4
SLDL - 315x8x3 sets, go 325
Hatfield squat (no belt) - 245x10, 265x10, 295x10, go 295 all sets
Sleep was sub par last night and my wife is still out of town and needed to get the kids ready for school. It’s funny how the SLDL doesn’t look hugely different than regular deadlift but the hips slightly higher, shins vertical and lowering under control really gets the hammies and low back. Getting a feel for the Hatfield squats, will go at least 295 on all sets next week.
Week 5 Day 1
T Bar Pendlay row - 135x8x3 sets
45 degree incline DB Press - 65x10, 8, 8
Meadows row - 70x12, 10, 9
Seated DB Press - 50x10, 40x10, 10
Ez bar curls - 75x12, 12, 10
Butcher block tricep - purple x 15x3 sets
side raise - 20x12, 12, 10
Tweaked neck definitely contributed to how much I could push on pressing stuff today. Hopefully didn’t make it worse today but it’s pretty stiff now immediately after the session. We will see if I’m able to squat tomorrow.
Week 5 Day 2
Squat - 315x8@6, 315x8@7,315x8@8
RDL - 260x10x3 sets RPE 7 last set
DB Box Step Ups - 40x10x2 sets
Seated calf raise - 170x15, 180x15
Was just absolutely smoked after the squats and RDLs. Neck felt better but still a little stiff especially if I tried to take too big a breath between reps on squat. Went to the chiro yesterday and it helped, definitely more stiff after training than before. Tomorrow is a day off/cardio day, might have to take it easy for a couple days if it doesn’t improve more.
yesterday
10 min bike warmup
+
20 sets
- 30 second run 6-6.5mph
- 30 second walk 2.5-3 mph
13 min bike
total 45 mins AVG HR 141
Neck work
Week 5 Day 3
tng bench - 230x6x3 sets
wg pullup - bw + 5 x 8, 8, 8
low incline db press - 70x10, 10, 8
one arm db row - 80x10, 10, 10
db fly - 25x12, 20x12
hammer curl - 25x15, 25x13
OH KB tricep - 20x15, 12
Kept RPE conservative on the pressing exercises. Neck feels a little better, I’ve been incorporating a little isometric neck work to get some blood flow in there and seems to be helping.
Guess I forgot to post Friday
Week 5 Day 4
SLDL - 325x8x3 sets
Hatfield Squat - 335x10x3 sets
Standing Calf Raise - 155x12, 10, 10
Ring leg curls - 3 sets 6-10 reps
Week 6 Day 1
t bar pendlay row - 135x8x3 sets, go to 140-145 next week
45 degree incline db press - 65x10x3 sets, these tough stay here
meadows row - 70x12x3 sets, stay here or go 75
seated db press - 50x10x3 sets, stay here
ez bar curls - 75x12, 12
butcher block tricep - purple x 12, 12 moved bench
side raise - 20x12, 12
Neck improving little by little. Was definitely able to push harder than last week but I’m definitely feeling like I’m nearing the end of the progress for this block. Will go one more week but that’s probably it.
Also seems so weird how my strength on the isolation work varies from week to week. I’m sure it probably depends on how hard I push the main work. I also often run out of time on the isolation work so I don’t get all my sets in so I’m sure that co contributes
Week 6 Day 2
squat - 325x8x3 sets, probably RPE 8 last set but wiped me out
RDL - 280x10x3 sets RPE 7-8, shew really wiped after this
seated barbell calf raise - 170x15, 180x15, 190x15
RPEs on the last sets of main work today weren’t overly tough t the cumulative effect of the conditioning of so many reps got me good. My best all time set of 10 on squats is 345 I’m pretty certain and I don’t think I’m too far off, not feeling too bad about that at 40 years old. Not sure I got my juice left in this block, we will see how I feel end of this week/beginning of next week but good progress has been made
Cardio day
45 mins zone 2 - AVG HR 144
10 mins bike - 50-55 RPM
+
20 sets
- 30 second run 6-6.5 mph
- 30 second walk 2.5-3 mph
13 mins on bike 40-45 RPM legs only