Cole's Strength Log

Cole
mid 30’s
wife, 3 boys.

Im starting a new log bc i just purchased the Strength I template and will begin next week. Did a little strength training in college while i wrestled, after that lifted like a chump until i found starting strength, bought some shoes, did LP and got a little strong but as i discovered the online world, realized im not strong at all. Did some HLM and TM, now im looking to progress with the BBM methods as i like them more. My latest attempts at self programming have not been successful, so i figured id pay a few bucks to have some more intelligent people set up my training. I want to get strong, but also incorporate some GPP and cardio for general health. If i like the strength I, ill move on to the powerlifting II. I also have been logging here for a few years. time to get to work.

8-12
BBM strength I
week 1

squat w/ belt - 340x5, 355x5, 375x5
TnG bench - 275x4, 290x4, 305x4
mid shin rack pull - 315x5, 365x5, 405x5

–>1st time doing rack pulls
–>100lbs of chains coming from 1st chain supply (recommended by Jordan) this wednesday, hopefully in time for squat overload slot.

8-13
GPP

-25 min fast pace dog walk
-7 min density block of chins (~18)

did this with my 12 year old, so it was enjoyable

8-14
BBM strength I
week 1

comp pause bench - 275x5, 285x5, 295x5
squat with chains - 225x5, 245x5, 275x5 (+90lbs chains)
strict press no belt - 95x8, 105x8, 125x8

β†’ good session, 1st time ever using chains, loved it! felt explosive!

8-15
GPP

-20 min uphill walk
-7 min arm and ab circuit

8-16
BBM strength I
week 1

DL with belt - 365x5, 385x5, 405x5
bench with chains - 185x5, 195x5, 205x5 (+90lbs of chain)
3-0-3 tempo squat - 225x8 x3sets

–>tempo squats for 8 are pure cardio torture

8-19
BBM Strength 1
week 2

squat w/belt - 425x1, 395x5, 340x5x2
TnG bench - 320x1, 305x4, 290x4x2
DL w/chains - 225x5, 275x5, 315x5x2 (+90 lbs chain)

–>started off slow today, squat technique has gotten worse over the last year. not going to depth, not getting a good stretch reflex, lacking confidence…overall session was good and the chains are a blast. i actually rated the DL overload movement accurately yet overshot the squat which is funny considering it was the first time DLing with chains and ive been squatting now for 3 years and overshot RPE on them.

8-20
GPP

-20 min brisk dog walk (sweating but not breathing hard)

  • 7 min density block pullups

8-21
BBM strength 1
week 2

comp bench - 335x1, 315x4, 285x4 x2
squat w/chains - 225x5, 275x5, 315x5 x2
strict press no belt - 95x8, 115x8, 125x8 x2

β€”> Really good session tonight. so far liking this programming a lot.

8-22
BBM strength 1
week 2

DL w/belt - 455x1, 415x5, 375x5 x2
bench w/chains - 185x5, 195x5, 205x5, 195x5 (+90lbs chain)
tempo squat - 225x8 x4sets

–>did this one day early bc im going to joe rogan tomorrow night with my brother and wont have time. felt fine

​​​​​​https://www.youtube.com/watch?v=Frt1OKr8xc8
​​​​​​https://www.youtube.com/watch?v=NvujfXH6hrk

8-26
BBM strength 1
week 3 - bodyweight=220

squat w/belt - 425x1, 395x5, 345x5x3sets
TnG bench - 325x1, 305x4, 290x4x3
DL w/chains - 225x5, 275x5, 315x5x2

–>lots of work today. top single squats and top set felt better than last week, rpe adjusted correctly this time so same weight but an improvement. need to stay tight and under control, slower descent on squat and bench. working on not rounding back for deads, keeping shoulders tight and retracted upon initiating the pull.

​​​​​​https://www.youtube.com/watch?v=TbPunLfre9U
​​​​​​https://www.youtube.com/watch?v=hrJ_45L7iX8

8-28
BBM strength 1
week 3

comp bench - 340x1, 320x4, 285x4x3sets
squat w/chains - 225x5, 275x5, 315x5x3 (+90lbs chain)
strict press no belt - 95x8, 105x8, 125x8x3

–>bench feeling good, but i need to bring in the grip about an inch. the further out my grip goes, the more my shoulders hurt. gotta find that sweet spot between strength and health.

​​​​​​https://www.youtube.com/watch?v=K6xyTwv-c4Y

8-30
BBM strength 1
week 3

DL w/belt - 465x1, 425x5, 385x5x3
bench w/chains - 195x5, 205x5, 215x5, 205x5x2 (+90lbs chains)
tempo squat - 225x8x4

–>great session, pulls feel awesome as of late.

​​​​​​https://www.youtube.com/watch?v=-jwr_25LiPk
https://www.youtube.com/watch?v=FfNSig4Vk6w

9-2
BBM Strength 1
week 4 - bodyweight 219

squat w/belt - 435x1, 405x5, 350x5x3sets
TnG bench - 330x1, 310x4, 295x4x3sets
DL w/chains - 225x5, 275x5, 315x5x3sets (+90lbs chain)

β€”> continuing to feel great, especially squats

9-4
BBM strength 1
week 4

comp pause bench - 345x1, 320x4, 295x4x3sets
squat w/chains - 275x5, 315x5, 335x5, 305x5 (+90lbs chain)
strict press no belt - 95x8, 105x8, 125x8x3

–>good session, some elbow tendon pain today. top set of 5 on bench moved better this week than last time.

9-6
BBM Strength 1
week 4

DL w/belt - 475x1, 435x5, 390x5x3 sets
bench w/chains - 185x5, 205x5, 225x5, 250x5x2
tempo squat - 225x8, 245x8, 265x8

–>so, DL was tricky tonight bc it was extra humid and the bar kept sticking to my quads. 435x5 would be a PR but im not gonna call it officially bc i had to hitch the 5th rep bad bc the bar was stuck to my skin. tried chalk, but basically i need my slick shorts or singlet underneath to let it slid up. training has been good, this week was tough, i hope i can keep rolling and try these pulls again next week only smoother. RPE was a little high so ill do a re-do.

9-9
BBM Strength 1
week 5 - bodyweight 222

squat w/belt - 435x1, 375x5, 350x5x3 sets
TnG bench - 315x1, 285x4, 265x4x3
2ct pause DL - 275x5, 315x5, 345x5x2

–>tonight was hard. i did not feel fresh like usual for day 1. last week was fatiguing. i think i over did it, but thats ok bc tonight i adjusted for RPE after my top singles both felt like trash and was able to at least get some work in. had i stuck to % or LP or even tried to repeat last weeks day 1 session i would not have been able to finish a single set and the session would have been ineffective. RPE 1, LP 0. for real though i may have to scale back a bit this week, which i can kind of see a pattern now with trending up for 3-4 weeks followed by a decrease in performance. (self fulfilling prophecy???maybe, or just collecting data on myself long enough to realize the trends). anyways, got some stress in, now its time to recover and adapt for next session.

9-11
BBM Strength 1
week 5

comp bench - 325x1, 305x4, 290x4x4
pause squat - 275x5, 305x5, 325x5, 305x5
strict press - 95x8, 105x8, 125x8x3

–>not sure how i keep messing up the formula but i went too heavy on backoffs for bench, was supposed to be 77-80% of E1RM and i went 83%. not sure how that happens as i have access to a calculator. geez. feeling a little fatigues this week, really trying to re assess my RPE meter, looking back last weeks top bench single was 345@8 (no way) just unrealistc as theres no way i could hit 2 more reps at that weight. somewhere along the way now ive resorted to an @8 being closer to a max effort. time to readjust. (how does this always happen???)

9-13
BBM strength 1
week 5

DL w/belt - 405x1, 365x5, 315x5x3
2ct pause bench - 205x5, 235x5, 245x5, 225x5x2

–>skipped tempo squats bc i was feeling horrible. hiked/traversed very steep terrain all day at work, actually fell pretty hard on my knee. plus general fatigue from last week.

9-16
BBM Strength 1
week 6, bodyweight 220

squat w/belt - 405x1, 370x5, 335x5x3sets
TnG bench - 305x1, 285x4, 265x4x3
2ct pause DL - 295x5, 305x5, 315x5

β†’ just focusing on controlling the weight, having confidence, and executing the lifts. not tryin to PR. think i dug myself into a hole going too hard weeks 2-4.

​​​​​​https://www.youtube.com/watch?v=L-7xn1RkN9k
https://www.youtube.com/watch?v=Q09WwjqnZpU