# Doin' Work **URL:** \ **Category:** Training Logs\ **Created:** [September 2, 2018, 3:14am UTC](https://forum.barbellmedicine.com/t/doin-work/3222 "2018-09-02T03:14:52Z")\ **Posts on this page:** 20\ **Page:** 1
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [September 2, 2018, 3:14am UTC](https://forum.barbellmedicine.com/t/doin-work/3222/1 "2018-09-02T03:14:52Z")
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. ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [September 2, 2018, 3:47am UTC](https://forum.barbellmedicine.com/t/doin-work/3222/2 "2018-09-02T03:47:13Z")
Week 1 Day 1 Comp Squat 220x6 @ 6 235x6 @ 7 250x6 @ 8 250x6 @ 8 Last 2 sets of squats @ RPE 8 (ish): [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/1/1f7e2b4756ad999fe04596c2fd95149c4adb03f6.jpeg "BBM 4 Day Hyp Day 1") ](https://www.youtube.com/watch?v=B06EAmboXXk) - Belt came undone on the 2nd rep, I considered re-racking the bar but decided to go for it without - Wore the wrong shoes to the gym this day 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. ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [September 2, 2018, 4:04am UTC](https://forum.barbellmedicine.com/t/doin-work/3222/3 "2018-09-02T04:04:37Z")
Week 1 Day 2 Comp DL 245x6 @ 6 260x6 @ 7 275x6 @ 7 275x6 @ 8 [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/3/310317416983bef211e31bc3e9b608af94ad49a8.jpeg "BBM 4 Day Hyp Day 2 Deadlifts") ](https://www.youtube.com/watch?v=Ry6tipWIlV8) 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. ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [September 2, 2018, 6:11pm UTC](https://forum.barbellmedicine.com/t/doin-work/3222/4 "2018-09-02T18:11:25Z")
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. [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/3/32d0c17085a19e910f7d4d16ed15c96afbe5aff8.jpeg "BBM 4-Day Hypertrophy Template Day 3") ](https://www.youtube.com/watch?v=4y3HcHVXggI) ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [September 2, 2018, 6:19pm UTC](https://forum.barbellmedicine.com/t/doin-work/3222/5 "2018-09-02T18:19:53Z")
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 [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/8/8653b4997d8e41aaa7a1d487fe5f9da5d3a3d5bb.jpeg "BBM 4 Day Hyp Day 4") ](https://www.youtube.com/watch?v=t0dIjcYvof0) ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [September 2, 2018, 6:30pm UTC](https://forum.barbellmedicine.com/t/doin-work/3222/6 "2018-09-02T18:30:08Z")
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 [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/3/3e99ef1ca5c72405704f8d5b1ec483b9d1ea409a.jpeg "Barbell Medicine 4 Day Hypertrophy Template Week 2 Day 1") ](https://www.youtube.com/watch?v=xga8bfcpzK4) ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [September 4, 2018, 1:25am UTC](https://forum.barbellmedicine.com/t/doin-work/3222/7 "2018-09-04T01:25:46Z")
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 ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [September 5, 2018, 3:31am UTC](https://forum.barbellmedicine.com/t/doin-work/3222/8 "2018-09-05T03:31:03Z")
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. [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/4/47368c38cc843f77912fbcdca627032096c6e232.jpeg "Barbell Medicine 4 Day Hypertrophy Template Week 2 Day 2") ](https://www.youtube.com/watch?v=hwQtb6Ol55s) ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [September 7, 2018, 12:26am UTC](https://forum.barbellmedicine.com/t/doin-work/3222/9 "2018-09-07T00:26:37Z")
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 [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/6/6ce8a6ab6d7d57621490643ea7d83596d0d03b43.jpeg "Barbell Medicine 4 Day Hypertrophy Week 2 Day 3") ](https://www.youtube.com/watch?v=yNt1AJaidv8) ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [September 8, 2018, 1:47am UTC](https://forum.barbellmedicine.com/t/doin-work/3222/10 "2018-09-08T01:47:19Z")
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 [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/b/bc70648127a1e51e8d3baceded73129bc15bfe8f.jpeg "Barbell Medicine 4 Day Hypertrophy Week 2 Day 4") ](https://www.youtube.com/watch?v=f1S2go4C2lg) ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [September 9, 2018, 10:45pm UTC](https://forum.barbellmedicine.com/t/doin-work/3222/11 "2018-09-09T22:45:00Z")
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 [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/f/f395f4346bfe46aed8079a1f8078935f3e37d0c6.jpeg "Barbell Medicine 4 Day Hypertrophy Week 3 Day 1") ](https://www.youtube.com/watch?v=9LTkdblJSpc) ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [September 10, 2018, 7:06pm UTC](https://forum.barbellmedicine.com/t/doin-work/3222/12 "2018-09-10T19:06:16Z")
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 ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [September 11, 2018, 6:55pm UTC](https://forum.barbellmedicine.com/t/doin-work/3222/13 "2018-09-11T18:55:45Z")
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 [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/f/f903f22d4700c011bb4c7521cdb17a1d4ce9181e.jpeg "Barbell Medicine 4 Day Hypertrophy Week 3 Day 2") ](https://www.youtube.com/watch?v=CLp_T3YQ8wU) ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [September 13, 2018, 1:28am UTC](https://forum.barbellmedicine.com/t/doin-work/3222/14 "2018-09-13T01:28:59Z")
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 ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [September 13, 2018, 11:32pm UTC](https://forum.barbellmedicine.com/t/doin-work/3222/15 "2018-09-13T23:32:04Z")
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! [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/3/3b7907b410147b42c6385b5f1dcce4243fdacc05.jpeg "Barbell Medicine 4 Day Hypertrophy Week 3 Day 3") ](https://www.youtube.com/watch?v=37UPsq_i8dc) ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [September 14, 2018, 10:24pm UTC](https://forum.barbellmedicine.com/t/doin-work/3222/16 "2018-09-14T22:24:59Z")
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 [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/d/dc123eb591b4eb6c831020b26bac211831a4a594.jpeg "Barbell Medicine 4 Day Hypertrophy Week 3 Day 4") ](https://www.youtube.com/watch?v=2JIoSVe78MU) ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [September 16, 2018, 8:15pm UTC](https://forum.barbellmedicine.com/t/doin-work/3222/17 "2018-09-16T20:15:03Z")
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 [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/9/9ea95d9e4fe95bfc18473c4f5c13c5e9a953f0a7.jpeg "Barbell Medicine 4 Day Hypertrophy Week 4 Day 1") ](https://www.youtube.com/watch?v=lGwx114550Q) ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [September 17, 2018, 7:56pm UTC](https://forum.barbellmedicine.com/t/doin-work/3222/18 "2018-09-17T19:56:09Z")
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 ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [September 19, 2018, 2:43am UTC](https://forum.barbellmedicine.com/t/doin-work/3222/19 "2018-09-19T02:43:26Z")
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. [![](https://us1.discourse-cdn.com/flex001/uploads/barbellmedicine/original/2X/0/036554125c96faf561e4a5f39ea44b65125c3e32.jpeg "Barbell Medicine 4 Day Hypertrophy Week 4 Day 2") ](https://www.youtube.com/watch?v=kAJSJxDMwNA) ---
**Author:** ![sanchezcruz\_20](https://avatars.discourse-cdn.com/v4/letter/s/7ea924/32.png) [@sanchezcruz\_20](https://forum.barbellmedicine.com/u/sanchezcruz_20)\ **Post date:** [September 20, 2018, 1:05pm UTC](https://forum.barbellmedicine.com/t/doin-work/3222/20 "2018-09-20T13:05:33Z")
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 [Next page](https://forum.barbellmedicine.com/t/doin-work/3222.md?page=2)