After a couple kinda/sorta successful runs at the 12wk strength training templates I decided to change it up and try the GPP/Hypertrophy bias template. 6’ tall and approx 240, it’s time to drop some fluff and get leaner. I’m looking forward to the conditioning for the next 7 weeks and plan on going right back into the 12wk strength template once this one is complete.
LBBS 255, 2x6. Felt great, definitely a soft RPE 8, maybe even a 7 or 7.5 but I didn’t want to fall into my old habit of overshooting RPE. This is after 3 weeks off due to the holidays and a bit too much Christmas cheer over the last few weeks, I was definitely feeling it from the volume. Sets of 6 all the way up causes one to be conservative with the numbers for the top set. By my work sets I was smoked from a cardio standpoint, thought I’m sure as I become more adapted to the volume my work capacity will improve.
Bench 235, 2x6. Boy, triceps are fickle beasts. I overshot the RPE mistakenly so by the last rep on the second set I was pushing into 9.5 territory. First few reps of the last set felt great but was too close to failure for comfort. Gotta remember to DTFP
BB Rows 105, Myoreps. First set of 15 was easy (obv), then the subsequent sets of 5 became progressively more challenging. Managed 7 sets of 5 with the prescribed 5 breaths between sets. could have squeaked out two more sets without going into cardiac arrest so I called it a solid 8. These will take getting used to. Not sure if I should focus on bumping the weight up each week or the total number of sets, or both? Lat pump for daaaaaaaaays!
Biceps/Triceps, EZ curl cable attachment for Bi’s and rope attachment pushdowns for Tri’s. 80# each, 3x12 supersets with little rest between movements.
GPP 30 minute LISS walk with the dog. Gonna slap on the ol’ weighvest next time to up the difficulty a little bit.
I guess you’re too naughty by nature to update your log
Also, I think you’re probably not going heavy enough on the myoreps if you are getting 7 sets of 5. It’s technically acceptable to get one set of 3 and then one set of 2 though I would try to get more than that. I’m way weaker in upper body than you and I started at 135 for pendlay rows.
Been working alot, left my log notebook at home. Gonna have a bunch of late entries to get this caught up.
Re: Myoreps, being new to these I am unsure of what my goal number of sets should be. These were tough probably because my conditioning is less than optimal and I felt more in the cardio department than the strength department. So it should be about 3 sets after the initial set of 15?
Buncha late entries coming up: Was too lazy to update the log so now I’m stuck logging 7 weeks of lifting :shrug:
Day 2 01/12/18
Comp Press155 x6 @ 7, made too big of a jump to 170 x6 which was an RPE 9 (oops!) so I backed it down to 160 x6 @ rpe 8 and called it a day with that. the set at 170 gassed me out.
RDLs155x8 @ RPE 7, finished up with 185x3x8 @ RPE 8.
T+G Bench Myoreps 135x15, 135 5x6 (This was before I got the hang of myoreps and was still going too light with too much volume)
Bi’s and Tri’s 3x12 each in a circuit or super-set. Cable EZ-curl bicep curls with cable rope tricep extensions, 80# each minimal rest
GPP: HIIT Rower 20 seconds EMOM sprint x6 minutes. 1200M distance achieved. Low back was getting toasty so had to switch for the second half
HIIT Aerodyne 20 seconds EMOM sprint x6 minutes
My conditioning is shit, according to notes in the margins of my notebook…
Day 301/13/18
Comp Deadlift 275x6 @ RPE 7, 315 2x6 @ RPE 8. Not sure why I didn’t do a third set, probably fatigued due to poor conditioning and/or not being used to such volume
Close-Grip Incline Bench 135x8 @ rpe 7, 165 3x8 @ rpe 8. I remember how weird and unstable these felt plus my shoulders were smoked from OHP the previous day so I kept it very conservative. I had previously never done ANY incline benching before and From the first rep I really liked how these felt. GainZZZ inbound!
2sec Pause leg press 300 x 15, then 7 sets of 4. (Still a myoreps noob so I was still screwing up the volume/intensity aspect. Quads were FRIED after this. Kept a narrow stance with toes pointed forward to try to isolate the ol’ Quadzillas.
Comp Deadlift 275x6 @ RPE 7, 315 2x6 @ RPE 8. Not sure why I didn’t do a third set, probably fatigued due to poor conditioning and/or not being used to such volume
Close-Grip Incline Bench 135x8 @ rpe 7, 165 3x8 @ rpe 8. I remember how weird and unstable these felt plus my shoulders were smoked from OHP the previous day so I kept it very conservative. I had previously never done ANY incline benching before and From the first rep I really liked how these felt. GainZZZ inbound!
2sec Pause leg press 300 x 15, then 7 sets of 4. (Still a myoreps noob so I was still screwing up the volume/intensity aspect. Quads were FRIED after this. Kept a narrow stance with toes pointed forward to try to isolate the ol’ Quadzillas.
Comp Squat 265 x6 @ RPE 9, dialed back to 255 for my last 2x6 @ RPE 8. Overshot the RPE like an idiot, should have stuck with 5# jumps week to week
Comp Bench 225 3x6 @ RPE 8. Didn’t progress on bench this week but still counted the work as good volume. Thank God for RPE
Pendlay Rows 135x12, followed by 3x5 myoreps. Took getting to my 3rd week to kinda figure out how myoreps work
Day 2
Comp Press 175 x 4 @ RPE 9, over shot the RPE AGAIN so dialed back to 165x6 which was still an RPE 9 after that first too-heavy set, finished with 155x6 @ RPE 8. Whew boy overshooting the RPE early can really F up the rest of the session
RDL 185 3x8 @ RPE 8. Felt not-so-hot by this point
T+G Bench Myoreps 135x15, 3x5 shoulders were SHOT at this point
Bi’s Tri’s superset at 90#. At least SOMETHING went up by 5# this week. Ha.
Day 3
Got sick, missed the rest of this week due to a cold/ebola/bitching out.
Comp Squat 255 2x6 @ RPE 8. Thank God for a deload/low stress week, as I was still battling the post-viral syndrome and trying to stave off death by muscular atrophy
Comp Bench 225 2x6 @ rpe 7.5. Called it at that. Really making the most of out this deload week
Myoreps Pendlay Rows 185 x12, then 3x3 at same weight
Day 2
Comp Press 165 2x6 @ 8
RDL 185 3x8 @ RPE 8
T+G Bench Myoreps 185x12, then 4x3 at same weight. Went super light early in the week so I was able to bang out more weight on these Myoreps
Comp Squat 300x1 @ rpe 8, then drop sets of 240 3x6 @ rpe 8. THANK THE HEAVENS FOR SINGLES AGAIN
Comp Bench 275x1 @ rpe 8, 205 3x6 @ rpe 8
Pendlay Rows 185x12, then 3x3 (TOO heavy)
Day 2
Comp Press 205 x1 @ rpe 8, then 165 3x6 @ rpe 8. hitting 205 at a solid RPE 8 is definitely a PR. Last time I pressed 205 it was a legit 9.5. This time I didn’t almost pass out or shit myself!!
RDL 225 3x8 @ RPE 8. Was still so stoked at how easy 205 OHP felt that these felt so good and in the groove
Skipped T+G bench myoreps due to a weird tightness in my left shoulder, so I decided to YNDTFP and do some GPP instead: Lat Pull-downs at 160#, 38 reps in 6 minutes alternating pull-up and chin-up grips.
Bis and Tris 3x12 each at 95#
Day 3
Comp DL 405x1 @ RPE 8, 315 2x6 @ rpe 8 for the first set and rpe 9 for the second. I called it at that due to time constraints.
Incline Bench 185 3x8 @ rpe 8. Felt much safer doing these in a power rack with safeties. Will not do incline benching outside of the rack ever again!
Comp Bench 275x1 @ rpe 7. Felt awesome but again was limited by no rack with safeties or spotter, so I wussed out of a 295 attempt but know I could have nailed it. Counted this as a PR as I had never benched 275 that felt like a 7. then 225 3x8 @ rpe 8
Rows 165x12, then 3x5. Realized I should can isolate my upper back more by having a pronated grip and using straps. Felt MUCH stronger with this grip/straps (obv!)
Day 2
Comp Press 190 x1 @ rpe 7.5, Got stupid and tried 210 which was an epic grinder and ultimately a fail. Then tried 205 which was as ugly as 210. Way to overshoot the RPE, Sport! Finished up with 155 3x6 @ rpe 8, shoulders and tri’s were smoked at this point
SLDL 225 3x8 @ rpe 8. Felt weird lifting from the floor after so many weeks of RDLs
CGBP missed completely. Was probably a school night and getting late/sun was in my eyes/was hungry for dinner/insert excuse here. Gotta improve my time management to get all the work in every training day.
Day 3
DL 405 x1 @ rpe 8, then 325 3x6 @ RPE 8
Incline Bench 195 3x8 @ RPE 8
Old guy was hogging the leg press and the squat rack was occupied so I had no choice but to isolate the ol’ quads and the leg extensions on the machine for 3x8 @ 110#
I missed a week here or there for various reasons, family issues, work schedule screw-ups, and a tweaked low back each wreaked some havoc at various times. So I ended up finishing up the 7 week program on Friday March 2nd. So it basically took me 9 weeks to do a 7 week program.
Overall, this template really opened my eyes to how much conditioning I need! I did enjoy the volume and definitely noticed the upper body hypertrophy gainz, namely in my upper back, triceps, quads, and pecs. Time will tell if my squat or deadlift are adversely affected due to the low frequency of heavy singles during this program. I’m sure I won’t have a problem bouncing back.
I will say though that I was never happier during this 7 (or 9) week period than when I was able to start singles again. I will definitely keep this template in the repertoire as a bridge between 12 week strength templates. This week I start BB medicine’s 12-week strength template again. I feel like I have a refreshed perspective going into a strength cycle. Combining what I’ve learned about conditioning, continuing to utilize GPP, and getting back to heavy singles makes it seem like this is going to be a great strength cycle!
