Just purchased my first BBM template and excited to take my training to the next level with some good solid programming!
Body Habitus:
36 y.o.
5’7"
168 lbs.
BF: ~17%
Nutrition:
Calories 2630
Carbs 329
Fat 73
Protein 164
Current Maxes:
Squat 315
Bench 305
Deadlift 350
OHP 150
I will be working through the 7 Week GPP Hypertrophy Bias Template 4 Day Ver 2.0 and trying to get a handle on this RPE stuff.
Week 1 Day 1
Comp Squat
220x6 @ 6
235x6 @ 7
250x6 @ 8
250x6 @ 8
Last 2 sets of squats @ RPE 8 (ish):
Comp Press
105x6 @ 6
115x6 @ 7
120x6 @ 8
120x6 @ 8
Myorep Bench, Touch & Go*
160x16
160x5
160x5
160x3
*This was my first time doing myoreps, it will take some time learning the appropriate starting weight for the activation set.
Week 1 Day 2
Comp DL
245x6 @ 6
260x6 @ 7
275x6 @ 7
275x6 @ 8
Comp Bench*
215x6 @ 6
230x6 @ 7
240x6 @ 9
230x6 @ 9
*Not used to doing paused benching yet and underestimated my fatigue so I dialed the weight back a bit on the final set
Myorep Squat*
135x16
135x5
135x5
135x5
135x5
*Stopped at 4 sets after the initial. Will have to increase the weight on the activation set going forward.
Week 1 Day 3
High Bar Back Squat*
185x8 @ 6
205x8 @ 7
215x8 @ 7
225x8 @ 8
*Have almost zero experience with high bar so kept it a bit conservative. Also, my first time wearing squat shoes! I really liked them!
Incline Bench Press
165x8 @6
180x8 @7
190x8 @8
190x8 @8
DB Press - Myoreps
50x18
50x5
50x5
50x5
50x5
Haven’t done DB work in a long time so kept it conservative here as well. Will push it a bit next time.
Week 1 Day 4
Deficit DL
185x8 @6
205x8 @7
225x8 @7
245x8 @8
See video below; I’m calling these deficit DL’s because the weights I’m using aren’t standard size, they’re smaller diameter. Why TF do commercial gyms buy these things!?
CGBP
155x8 @6
180x8 @7
195x8 @8
195x8 @8
Pendlay Row - Myorep variation
135x14
Then 5x4x135
9/2/2018
Week 2 Day 1
Comp Squat
185x6 @6
225x6 @7
240x6 @7
255x6 @8
255x6 @8
Comp Press
95x6 @6
110x6 @7
120x6 @7
125x6 @8
130x6 @8
Bench Press, Touch and Go - Myorep Variation*
165x18
165x5
165x5
165x5
165x3
*Still need to go a bit heavier to achieve RPE 8 in the 14-16 rep range for the activation set
9/3/18
Week 2 GPP
30 min steady state conditioning - Mix of road and trail running
7 Mins Upperback - Lat Pulldowns
7 Mins Abs - Decline situps
3x15 Tricep rope pushdowns
3x15 Bicep rope curls
9/418
Week 2 Day 2
Deadlift
250x6
260x6
265x6
280x6 @ RPE 8
280x6 @ RPE 8
Paused Bench 1-Ct
205x6
215x6
220x6 @ RPE 8
220x6 @ RPE 8
220x6 @ RPE 9
Starting to get a feel for the paused variation, learning my fatigue level.
Squat - Myorep Variation
155x16
Then, 4x5x155
Still need to increase weight on activation set for squats
Video of a few of the sets posted below. Currently in between housing while we are building a new home and living with the in-laws so I had to do deadlifts in my storage unit because the gym doesn’t have standard size plates. Kind of sucks, but I got it done.
9/6/2018
Week 2 Day 3
HBBS
185x8
215x8
225x8
225x8
225x8
Incline Bench
165x8
175x8
185x8
185x8
185x8
DB Press - Myorep Variation
60# x 14 reps
x5
x4
9/7/2018
Week 2 Day 4
Deficit Deadlift
205x8
225x8
245x8 @ 8
245x8 @ 8
CGBP
155x8
180x8
195x8 @7
205x8 @8
205x8 @8
Pendlay Rows - Myorep Variation
135x16
Then, 4x5x135
GPP*
7 mins Decline crunches and Back Hypers
7 mins pullups and cable face pulls
EZ-Bar Curl
3x15,12,10
Tricep Rope Pushdowns
3x15
*Had to ram a GPP session in at the end of my normal Day 4 due to missing it earlier in the week, will try to get the cardio in tomorrow
9/9/2018
Week 3 Day 1
Squats
230x6
245x6
245x6
255x6
255x6
OHP
115x6
125x6
125x6
125x6
125x6
Bench Press - Myorep
170x17
170x5
170x5
170x4
9/10/18
Week 3 GPP
8 mins of upperback - lat pulls and face pulls
8 mins of AB/core - decline crunches and hypers
4x15 of cable curls and cable tricep
30 mins of steady-state cardio - treadmill jog
9/11/18
Week 3 Day 2
Deadlifts
250x6
270x6
270x6
280x6
280x6
Paused Bench
200x6
210x6
220x6
220x6
220x6
*Starting to get a feel for the paused variation, may consider increasing weight a bit next time.
Myorep Squat
160x15
Then 5x5x160
*Need to continue increasing the weight on these
9/12/18
Week 3 GPP
8 mins Abs - Decline crunches and planks
8 mins upper back - Lat pulls
4x15 cable bicep curls
4x15 cable tricep pushdowns
HIIT - 20s sprints/60s rest on rower x10
9/13/18
Week 3 Day 3
HBBS
200x8
215x8
225x8
230x8
230x8
*Getting more comfortable with HBBS. Belt came loose on final set (velcro), finished the prescribed reps despite the loss of concentration more than anything.
Incline Bench
165x8
175x8
185x8
190x8
190x8
*Feeling decent on incline today so autoregulated the weight up a bit on final 2 sets
DB Press - Myorep Variation
70x16, x5, x4
*5 breaths of rest isn’t much!
9/14/18
Week 3 Day 4
Deficit Deadlift
215x8
235x8
245x8
245x8
245x8
*Back feeling a little tight during the deadlifts, fairly new at doing them and probably related to difficulty getting into proper position
CGBP
180x8
195x8
205x8
205x8
205x8
Pendlay Row
155x14, x5, x5, x5, x5
9/16/18
Week 4 Day 1
Squats
220x6
240x6
240x6
255x6
255x6
255x6
*Felt decent today, got lazy on the very last rep and bounced a bit too much out of the hole resulting in a little knee slide but otherwise happy with today’s sets.
OHP
115x6
125x6
125x6
130x6
130x6
130x6
Bench Press - Myorep Variation
205x13
205x4
205x2
9/17/18
Week 4 GPP
4x15 Tricep Cable Pushdowns
4x12 Bicep Cable Curls
8 mins upper back - neutral grip pullups
8 mins trunk work - Decline sit ups and planks
30 mins steady state cardio - treadmill jog
9/18/18
Week 4 Day 2
Deadlifts
245x6
260x6
260x6
260x6
280x6
280x6
280x6
*Back feeling good, felt like I was able to get into good position/keeping a flat back.
Paused Bench
200x6
210x6
210x6
220x6
225x6
225x6
*Last 3 sets were supposed to be @ RPE 8, but was feeling good so upped the weight on last 2
Squat - Myorep Variation
1x15x165
5x5x165
*Need to continue pushing the weight up, stopped at 5 sets today.
9/19/18
Week 4 GPP
8 mins upper back - lat pulls
8 mins trunk work - leg raises and planks
4x15 bis and tris
HIIT - Rower; 20s sprint/60s rest x10 rounds