Chris B’s Training Log

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1

I just finished competing in my 3rd powerlifting meet. I’ve been using BBM programming with great success since I started powerlifting a year and a half ago. Coming off of the meet I did a little 3 week “pivot” block and now I’m about to re-run the original 4-day hypertrophy template with some changes in exercise selection to keep it fresh. I’m also going to be climbing a few days per week in addition to lifting (I’ve been a rock climber for the past 10 years but recently took a little hiatus as I became wrapped up in powerlifting).

Current Maxes/PRs:
Squat: 501.5lbs
Bench: 363.8lbs
Deadlift: 600.8lbs
Press: 215lbs

Link to my IG where I post my PRs and such: https://www.instagram.com/p/B3XCtl1D…=1h77h31253dxv

2

Week 1. Day 1.

Comp squat
340x6
360x6
375x6x2

Overhead press
145x6
155x6
160x6x2

Chest press (plate loaded hammer strength machine)
180 (90 on each arm) x 17,5,5,4
I really like this machine for myorep work

lat pull down
7 min AMRAP 150x 15,13,12,10

3

Week 1. Day 2.

Comp Deadlift
405x6
425x6
440x6x2

Comp Bench
245x6
260x6
275x6x2
My big goal over the next few strength cycles is a 400lbs bench. I came close to 380 in my last meet so I feel like it’s feasible.

Leg press
myoreps - 500(including carriage) x14,5,5,3

Preacher curl machine + tricep press-downs superset 3x12-15

Body levers
7 min AMRAP 6,6,6,4,2

4

Week 1. Day 3.

Beltless hi bar squat
300x8
315x8
335x8x2

Close grip bench
225x8
235x8x3

Seated overhead press (plate loaded hammer strength machine)
myoreps (70 each arm) x 18,5,5,5,5,5 (started a bit too light)

Wide grip lat pull-down (plate loaded hammer strength machine)
7 minute AMRAP 115 (each arm) x 13,12,11,9

Playing with a bunch of machines this cycle just for fun. Really digging them as non-specific hypertrophy work.

5

Week 1. Day 4.

Deficit deadlift from 2 plates
335x8
350x8
365x8
340x8

Incline bench
185x8x4

Pendlay row
myoreps 225x14,4,4,3

Hammer curl + DB Skullcrusher + Lateral raise
superset 12-15 x 3 sets

Fall-outs
7 min AMRAP 14,10,8,8,8

6

Week 2. Day 1.

Comp squat
345x6
360x6x2
375x6x2

Overhead press
145x6
155x6x2
160x6x2

Chest press machine
myoreps 195 x15,4,4,4,3

Lat pulldown
7 min AMRAP 150x 15,14,9,8,8

7

Week 2. Day2.

Comp dead
405x6
425x6x3
415x6

Comp bench
245x6
255x6x2
265x6
255x6
Had some left shoulder discomfort

Leg press
myoreps 500x15,5,5,5,3

Preacher curl + triceps press-downs
superset 12-15x3

Body levers
7min AMRAP 8,6,5,5,4

8

GPP/Cardio

30 min. bike ride

I’ve been riding my bike 30-60min once or twice a week for cardio. I have a lot of free time on my hands right now so I’m trying to get outside for cardio related activities and enjoy the weather as much as possible.

9

Week 2. Day 3.

Beltless hi bar squat
300x8
315x8
330x8x3

CG bench
205x8
215x8
225x8x3
left shoulder still feeling weird

machine seated overhead press
myoreps 180x15,5,5,4,3

Hammer strength wide grip lat pull down
7 min AMRAP 230x 16,13,11,10,8

10

2 days ago:

Week 2. Day 4.

Beltless deficit deadlift
315x8
335x8
350x8x3

Incline bench
160x8
170x8
180x8x3

Pendlay row
myoreps 205x15,5,4,4,3

curls + tricep + shoulders
superset 12-15x3

Fall-outs
7min AMRAP 12,10,10,10,8

Yesterday:

Climbed 45min - 1 hour

30 min bike ride

​​​​​​​

11

Week 3. Day1.

Comp squat
345x6
360x6x2
375x6x2
Keeping my squats relatively lighter in an attempt to fix some longstanding form errors.

Overhead press
135x6
150x6
160x6x3

Chest press machine
myoreps 190x15,5,5,4,3

Lat pulldown
8min AMRAP 155x15,12,10,8,8,7

12

Week 3. Day 2.

Comp deadlift
405x6
425x6x2
435x6
415x6
1.5 years into using it and I’m definitely still learning how to gauge RPE correctly. Especially with deadlifting.

Comp bench
245x6
255x6x4
Left shoulder still not cooperating

Leg press
myoreps 500x15,5,5,5,5,5

Preacher curl + Tricep pressdown
superset 12-15 x 4sets

Body levers
8 minute AMRAP 8,8,6,4,4

​​​​​​​

13

GPP/Cardio

Climbed ~45 minutes yesterday evening

30min bike ride today

14

Week 3. Day 3.

Hi bar squat beltless
295x8
315x8x4
Random GI upset since the morning. Had to be cautious with squatting

CG bench
205x8
215x8
225x8
235x8x2

hammer strength seated overhead press machine
myoreps 180x14,5,5,4,3

hammer strength wide grip lat pull down
8min AMRAP 230x15,13,10,10,8,7

15

Week 3. Day 4.

Deficit deadlifts
315x8
330x8x2
315x8x2
Note: Ive accumulated some fierce lower back fatigue. This tends to happen a few weeks into every higher volume block I do. Just adjusted the weights accordingly.

incline bench
160x8
175x8
185x8x2
185x10

Pendlay row
Myoreps 205x15,5,5,5,4

Hammer curl + DB skull Crusher + Lateral raise
3 supersets

Standing ab wheel
5,4,3,3,3,2

​​​​​​​

16

GPP

Climbed ~90 mins

30 min LISS on BIKE

17

Week 4. Day 1.

Comp squat
345x6
360x6x3
375x6x3

Comp press
135x6
145x6x2
150x6x3

Floor press
225x8x3

Pull-ups
8 min AMRAP 8,8,8,8,8,8,5

18

Week 4. Day 2.

Deadlift
385x6
405x6x3
415x6x3

Comp bench
225x6
245x6x2
255x6
245x6x2
Note: Left shoulder was bothering me a lot today

Pause leg press
415x11x3

Cable row
8 min AMRAP 130x 15,15,13,11,11

Body levers
8 min AMRAP 8,8,7,7

19

GPP

30 min bike ride in the morning

~90 of climbing in the afternoon

20

Week 4. Day 3.

Leaving tonight for a weekend climbing trip so I had to do a little mash up with my training.

Beltless Hi bar squat
315x8
345x8
365x8
345x8
315x8
Note: Squats felt great so I took some large jumps to see where I could take it but ended up limited due to endurance and conditioning.

CG bench
225x8x5
Note: Shoulder felt good today but didn’t want to push it.

RDL
275x8x3

One arm lat pull-down
8min AMRAP 145x12,10,10,10,8

Standing ab wheel
8min AMRAP 5,3,3,3,2,2,1