Hello everybody !
After following BBM for quite some time I decided to start logging my training on the forum, I found out about BBM when the crew were associated with Starting Strength. Ever since I’ve been gaining more and more interest in the information you guys are putting out, your critical thinking and the evidence behind your type of training.
You can find out more about me in my previous training log: Dozer’s Training Log
Things that have changed since then:
- After hearing and learning a lot about pain (BBM - main contributor) I’m managing to keep my SI-join and low back issues under control
- I do not have any elbow aches (after fixing some form errors both on BP and SQ)
- I have abandoned my goal of reaching a 100kg (225lbs) Press as I have shifted my interests in another direction
- Still working on getting big and strong (he he)
- I’ve participated in my first meet in 28 April 2018: SQ 142.5kg / BP 110kg / DL 152,5 kg / Total: 405kg
- I’m currently coming out of a 3 month long cut: from 98kg (216lbs) to 90kg (198lbs) (shedding some excess post-LP weight) My current goals:
- Focusing on powerlifting type of training and acquiring technical mastery on the lifts
- To put out competitive numbers on the 3 big lifts (local, regional meets)
- Adopting and implementing RPE and RPE-based programming efficiently Previous programming:
- SSLP
- TM - got injured here and was doing a rehab with Front SQs and light DLs
- PowerliftingToWin LP - cut it short as I found it incompatible with the programming philosophy of BBM (I’ve changed my way of thinking after some exposure to BBM content)
- The Bridge 1.0 - as written, had good gains (except BP) Current programming:
- The Bridge 2.0 - modified for more bench volume Current Stats:
- Age: 23 Male
- Height: 175cm (5ft 9in)
- BW: 90kg (198lbs)
- Waist: 90cm (35inch)
- Body Fat % (Navy Method) : 19.18%
- SQ: 140x1 @8 (31 July 2018)
- DL: 165x1 @8 (04 August 2018)
- BP: 106.25x1 @7.5 (02 August 2018)
Tu
31/07/18
BW: 91.25 (201.4lbs)
|
Wed - GPP
01/08/18
|
Th
02/08/18 |
Fri - GPP
03/08/18
|
Sat
04/08/18 |
SQ
140x1 @8
122,5x5x2 @8, 8.5
117.5x5 @8
5min rest
(E1RM: 152.5) |
Lat. Pulldown (7min max)
70x10 @8
60x10x3 @8
60x8 @8
50x12x2 @?
72 reps – 30sec rest |
2ct Pause SQ
105x5 @7
110x5 @7.5
116.25x5 @8.5
116.25x5 @9
5min rest
(E1RM:141.25) |
DB Row (7min max)
42x10x2
34x10,10,10,8
22x15
73 reps – 30 sec rest |
DL w/ belt
165x1 @8
145x5x3 @7.5,7.5,8
5min rest
(E1RM: 180) |
CGBP
60x10 @6
65x10 @8
67.5x9 @10 suddenly reached failure on the last rep
62.5x10 @9 better
(E1RM: 95) |
Hammer Curl (7min max)
15x15 @7-8
12.5x10,10,8 @8
7.5x15x3 @?
88 reps – 30sec rest |
Comp.BP
106.25x1 @7.5
93.75x5 @8.5 TnG, reduced weight and paused proper
88.75x5 @8.5
86.25x3 – some guy interrupted my set by “trying to help”
86.25x5 @7
3min rest
(E1RM: 115) |
BB Curl (7min max)
30x12x2
20x15x2
20x12x4
102 reps – 30 sec rest |
Towel BP, 2-3”off chset
90x5 @7
95x4 failed 5th
90x4 failed 5th
80x5 @6
3min rest
(E1RM: ???) |
Rack pull, mid shin
130x5 @6
140x4 @7 lost groove
140x5 @8
147.5x5 @8.5
150x5 @8.5 - 9
5min rest
(E1RM: 182.5) |
Plank w/ glute squeze (7min max)
1.50m
55s x4 |
Barbell Row
75x10 @6
80x10 @6
85x10 @8
87.5x10 @8
87.5x10 @9
3min rest
(E1RM: 128.75) |
Plank w/ glute squeze (7min max)
1.20m
1m x3 |
SQ, no belt
85x10 @7
90x10 @8
95x10 @8.5
95x8 I gave up (not muscle failure)
5min rest
(E1RM: 137.5) |
|
LISS Cardio (30min)
No incline, fast walking, trash threadmill
Unknown HR |
|
HIIT Cardio (12min)
5min warm up
20s sprint
2m steady
12m total
On assault bike |
|
Notes:
SQ) Gaze more up and thinking about staying over mid-foot throughout the whole lift helped tremendously (thinking about only one cue during the lift)
Some knee slide @ bottom. Tight and controlled !
BP) no belt, no wraps
Muscles tend to fail unexpectedly on higher reps. Careful with loading ! Descent needs to be more controlled!
DL) Bar was slightly higher than mid-foot (on top of 3 plates)
Thinking about mid-foot throughout the whole lift helps me stay focused on balance. Think about only 1 cue during the lift!
*Aim to move your warm-ups as fast as possible while maintaining perfect from. Transfer that to working sets later! |
Notes:
Sub-optimal gym conditions and equipment (thrash threadmill, actually broke on 29min) – 3rd world country gym.
|
Notes:
SQ) Couldn’t see if I was hitting proper depth cuz of bad camera angles. Had a bit of low back ache post-SQs
Continue thinking about mid-foot throughout the lift! EYEZ!
BP) Grip might have been too narrow. 1st was basically a TnG had to lower weight and do a proper comp BP.
SQUEZE AND CONTROL!
BR) Hard to gauge RPE on these 10s. Having some trouble with bar hitting my knees. |
Notes:
Goal is to build max work capacity so rest intervals must be as short as possible, I was resting 1min between planks.
Today I wanted to go a bit easier so I didn’t track RPE so strictly, most sets were 6-7s, maybe 1-2 8s. I didn’t time rest periods, I just logged the set and continued.
Didn’t rest today cuz of logistical reasons, I want to get back to my M/W/F schedule |
Notes:
DL) Single was slow off the ground.
Do not forget to drop the hips when bringing your shins to the bar. A bit of flexion on the last rep, lost focus, need to brace harder!
BP) Couldn’t quite find my weight and ended up fucking up and missing 2 sets…
SQ) DO NOT THINK ABOUR RPE DURING THE SET !!!
Forum really start to suffer after 5 reps – no hip drive after rep 5, too upright, leading with chest, ribs need to stay down, lower back is overextended!
Think about 1 or 2 cues during the whole lift and nothing else! |
*Week 2 of The Bridge 2.0 (modified) (skipped week 1 because I did week 8 (low stress) on The Bridge 1.0)
*My training the previous week, this week and the following weeks will be in different gyms because I’m away from my usual gym and proper equipment. Some compromises will be made, some weights will be adjusted.
Mon
06/08/18
BW: 90.30 (199lbs) |
Tu - GPP
07/08/18 |
Wed - Low Stress
08/08/18 |
Fri - Low Stress
10/08/18 |
Sat - GPP
11/08/18 |
SQ
130x1 @7
136.25x1 @8
120x5 @8.5
120x5 @9-9.5
113.75x5 @8.5
110x5 @8 best set
5min rest
(E1RM: 147.5) |
Lat. Pulldown (7min max)
80x12 @?
80x10 @7
70x12 @7
70x8 @7
60x12x3 @6,7,8
78 reps – 30sec rest |
2ct Pause SQ
100x5 @7
105x5 @7.5
110x5 @8.5
5min rest
(E1RM:133.75) |
DL w/ belt
132.5x5 @6
140x5 @7
147.5x5 @8.5
140x5 @7.5
5min rest
(E1RM: 180) |
DB Row (7min max)
42x12x2 @6-7
37.5x12x3 @?
60 reps – 30 sec rest |
CGBP
66.25x10 @8.5
66.25x9 failed 10th
63.75x10 @9
62.5x7 failed 8th
3min rest
(E1RM: 95) |
Hammer Curl (7min max)
15x15 @7
12.5x12,12,10,8 @6,7,8,6
10x15x2 @7-8
87 reps – 30sec rest |
Comp.BP
87.5x5 @6
90x5 @8
90x5 @7.5 better
90x4 failed 5th
3min rest
(E1RM: 112.5) |
Towel BP, 2-3”off chest
87.5x5 @6
95x5 @7
97.5x5 @7.5
100x5 @8.5
3min rest
(E1RM: 122) |
BB Curl (7min max)
30x15,12,10 @6-8
25x12,15,15 @6
79 reps – 30 sec rest |
Rack pull, mid shin
140x5 @7.5
145x5 @8.5
145x5 @8.5
145x5 @9
5min rest
(E1RM: 176.25) |
Plank w/ glute squeze (7min max)
1.55m
56
56
66
54 |
|
Barbell Row - straps
77.5x10 @6.5
82.5x10 @7.5
87.5x10 @8 a lot more hips
3min rest
(E1RM: 128.75) |
Leg Press (only plate weight)
175x10 @7
190x10 @8
200x10 @8
(E1RM: 295) |
|
LISS Cardio (30min)
15% incline walk
130-140bpm
@ up to 4kph |
|
|
HIIT Cardio (12min)
5min warm up
20s sprint
2m steady
12m total
On regular bike |
Notes:
SQ) I was feeling sluggish and weak during the warmups. Form on work sets was not good – knee slide, loose upper-back, looking too down, hips going back instead of up, descent too fast, usually I don’t have these problems. I might be rising my chest too early on some reps.
BP) Seems like 10 reps are too much for this exercise, I can’t gauge RPE at all, failure is so sudden, often times with no indication on the prior rep.
DL) Mid-shin proper (on top of 2 plates). I tend to take a lot of time pulling and resting between reps. I need to speed things up!
*Low back is feeling very beat up, I need to take action… it seems I have accumulated excess fatigue.
*New town, new gym, very early workout 8-9a.m (not usual)
*I’m contemplating on whether or not I should switch CGBP to an odd numbered rep scheme (per Bridge 2.0) because gauging RPE for a 10 rep set on a muscle that tends to fail so suddenly is very hard for me. Training is not productive. |
Notes:
Standard workout… |
Notes:
SQ) Keep chest down for a bit longer and don’t relax your upper-back on the ascent. Eyes better! – not going over toes. Some low back ache again but better than Mon
BP) Need to push bar back better! Dunno why I failed my last set, everything was going fine… might have missgrooved 1 or 2 reps, too much rush I guess.
BR) Used straps – better. Keep driving your mid-foot into the ground !
*Some noticeable low back fatigue but not as much as Mon
*I decided to start a Low Stress week in an attempt to give my low back some rest. I started week 1 of The Bridge 2.0 from the Wed workout. I will start the program all over again with some correction to CGBP rep scheme and more vigilant RPE gauging!
TIP: Next time when having low back issues I can just adjust all pulling and squatting and continue with pressing without any adjustment to it |
Notes:
DL) Bar went forward, hips went down on last reps (3rd set)
No low back aches but slight SI-joint aches
BP)Used wraps but no belt. Try not to pause the bar, go TnG but don’t lose control on the descent!
I was extra careful loading the bar here and I managed to get in a productive number of sets!
Leg Press) I decided to give my low back a break from SQs and went with Leg Press instead of SQ,no belt this time around.
*Low Back was feeling fine, no signs of fatigue… |
Notes:
Standard workout… |
*Still on vacation, probably until the end of August
Tu – w2 Bridge 2.0
21/08/18
BW: 88.90 (196lbs) |
Wed - GPP
22/08/18 |
Th – w3 Bridge 2.0
23/08/18 |
Sat – w3 Bridge 2.0
25/08/18 |
Sun - GPP
26/08/18 |
SQ
120x1 @8
105x5 @7
107.5x5 @8
107.5x5 @8.5
102.5x5 @7.5
5min rest
(E1RM: 130) |
Lat. Pulldown (7min max)
80x12 @7
70x10,6 @8
60x12,8 @8
50x12,10 @6
70 reps – 30sec rest |
2ct Pause SQ
100x5 @6.5
105x5 @7.5
110x5x3 @8.5
5min rest
(E1RM:134) |
DL w/ belt
165x1 @8
145x5 @7
152.5x5 @8
152.5x5 @8.5
145x5 @8
5min rest
(E1RM: 180) |
DB Row (7min max)
42x12 @6
42x11 @8
42x10 @8
34x12 @6
34x12 @8
57 reps – 30 sec rest |
CGBP
85x5 @7
87.5x5 @8
88.75x5 @8.5
88.75x3 failed 4th
3min rest
(E1RM: 108) |
Hammer Curl (7min max)
18x10 @8
12x15,15,15,12,8 @7
10x15 @6
90 reps – 30sec rest |
Comp.BP
106.25x1 @8.5
93.75x4 @8.5
87.5x5 @8
87.5x5 @8.5
85x5 @8
3min rest
(E1RM: 113) |
Towel BP, 2-3”off chest
95x5 @7
97.5x5 @8.5
96.25x5 @9
93.75x5 @9
90x5 @8
3min rest
(E1RM: 119) |
BB Curl (7min max)
35x9 @7
30x12 @7
30x12 @8
30x10 @8
25x15x2 @7
73 reps – 30 sec rest |
Rack pull, mid shin
142.5x5 @7
150x5 @8
157.5x5 @8.5
152.x5 @8.5
5min rest
(E1RM: 192) |
Plank w/ glute squeze (7min max)
2m
58s x4 |
Barbell Row, no straps
87.5x10 @7
91.25x10 @7.5
96.25x10 @9
91.25x10 @8
93.75x10 @9
3min rest
(E1RM: 135) |
Leg Press (only plate weight)
140x10 @7
150x10 @8
160x10 @9
155x10 @8.5
155x10 @9
(E1RM: 225) |
Plank w/ glute squeze (7min max)
1.04m x5 |
|
LISS Cardio (30min)
On assault bike
No HR monitor, went by feel
RPE @6-7 |
|
|
HIIT Cardio (15.30min)
5min warm up
30s sprint
2m steady
15.30m total
On assault bike |
Notes:
SQ) Hip flexors were hurting a lot on the ascent. I need to keep my abs braced (do not overextend low back), ribs down.
I need to cut depth, atm I’m going unnecessarily low and my lumbar is rounding.
BP) Form was good. On the last set spotter took the 4th and 5th rep but 4 reps would have been my max for sure.
NB: WHEN BP (ESPECIALLY CGBP) IS @8.5/9 NOT ONLY YOU DO NOT INCREASE WEIGHT BUT YOU LOWER IT IN ORDER TO MAINTAIN SETS @9
DL) Hook Grip, 4” belt, sneakers. Rack pulls were flying.
**NB: JUDGE RPE BASED ON THE SLOWEST PART OF THE MOVEMENT (**rack pull, CGBP) JUDGE RPE ON HOW FAST THE BAR MOVED THROUGH THE STICKING POINT!
*Low back was fine, but my hip flexors were feeling awful on the SQ
|
Notes:
New Gym (Shumen)… |
Notes:
SQ) Minimal Hip pain, I used a more wide stance. Some knee cave on last reps, keep those knees still. Depth was good. Try to sick your butt more back after you set your knees forward.
BP) New gym so bar and weights might be off (microloading)
BR) Sick low back pump, no aches
*New gym again
|
Notes:
DL) I can’t feel if I’m extending my knees at all, I’m actively pushing the floor away but on the video it seems like I’m pulling with all back.
BP) New gym can’t tell if it’s different bar and plate weight or just performance drop
Leg Press) Same issue as BP, a completely different leg press on this gym
|
Notes:
They didn’t have 45kg DB so I went with 42kg… |
*I took Mon off because I wanted to spend time with my girlfriend. The past couple of days I’ve been going to bed too late and I’ve been eating some junk food which might have been the cause of the performance drop on the SQ (Tuesday)
Tu – w4 Bridge 2.0
04/09/18
BW: 88.50 (195lbs) |
Wed - GPP
05/09/18 |
Th – w5 Bridge 2.0
06/09/18 |
Sat – w5 Bridge 2.0
08/09/18 |
Sun - GPP
09/09/18 |
SQ
131.25x1 @7.5
116.25x5 @7.5
116.25x5 @7.5
118.75x5 @8.5
116.25x5 @8
5min rest
(E1RM: 144) |
Lat. Pulldown (7min max)
85x3 @8
75x8 @8
60x12 @7
60x8 @8
50x12 @6
50x12 @6
55x12 @7-8
67 reps – 30sec rest |
Pin SQ
110x4 @7
115x4 @8.5
115x4 @8.5
115x4 @8
115x4 @8
5min rest
(E1RM:137) |
DL w/ belt
160x1 @7 (later decided it was @8)
167.5x1 @9
147.5x4 @7.5
147.5x4 @7.5
150x4 @7.5
150x4 @8
150x4 @8
5min rest
(E1RM: 175) |
DB Row, straps (7min max)
45x13 @7-8
45x12 @7
45x10 @8
45x8 @8
40x10 @7
53 reps – 30 sec rest |
CGBP
88.75x4 @7
91.25x4 @8
93.75x4 @9
92.5x4 @9
91.25x4 @9.5
3min rest
(E1RM: 109) |
Hammer Curl (7min max)
18x12 @8
14x15 @7
14x8 @8
10x15 @?
10x15 @?
10x15 @?
80 reps – 30sec rest
|
Comp.BP
103.75x1 @8
95x4 @8.5
92.5x4 @8
92.5x4 @8
92.5x4 @9
90x4 @10 – no idea why
3min rest
(E1RM: 112.8) |
2ct Pause BP
85x4 @7
87.5x4 @8
90x4 @8.5
88.75x4 @9
87.5x4 @8.5
3min rest
(E1RM: 105) |
BB Curl (7min max)
35x13 @8
30x12 @7
30x8 @7
25x15x3 @7
78 reps – 30 sec rest |
Rack pull, mid shin
153.75x4 @7
161.25x4 @9
156.25x4 @8.5
153.75x4 @8.5
5min rest
(E1RM: 187.5) |
Plank w/ glute squeze (7min max)
2m
1.02m x4 |
Barbell Row, straps
98.75x8 @7
103.75x8x3 @8
103.75x8 @8.5
3min rest
(E1RM: 140) |
303 Tempo SQ, no belt
70x8 @7
75x8 @7.5
75x8 @8
75x7 @8
75x8 @8
5 min rest
(E1RM: 104) |
Plank w/ glute squeze (8min max)
1.08 x5 |
|
LISS Cardio (30min)
15% incl.
130-140bpm
@up to 3.3-3.4kph |
|
|
HIIT Cardio (20min30s)
5min warm up
30s sprint
2m steady
On regular bike |
Notes:
SQ) I could cut depth a bit.
Upperback needs to be tighter on the ascent, drive your upper back into the bar!
Having the rack close to the wall will make my gaze move as I descend, trying to keep my eyes fixed on one object unintentionally makes me keep my chest pointing more forward instead of pointing down as I desc, I should focus on keeping my cervical spine aligned with my torso. The objects before my eyes might move as I move up and down but I must maintain the correct torso angle.
BP) Little bit of strain again, better than last time. Form lookin good!
DL) New sneakers (matt star), better than last ones. Last set felt like an @8 but I rated it @8.5 because thumbs were hurting and I might have dropped the bar. |
Notes:
** …** |
Notes:
SQ) RPE might have dropped because I didn’t wait for the bar to settle on the pins. Right elbow was aching after, don’t push the bar with your hands, pin your elbows to your sides. Next time set the pins down 1 hole
BP) Better elbow position relative to the bar. Some low back strain on the last rep, I have no idea why it was @10 even though I lowered the weight
BR) These got me working hard. HR was elevated significantly. Some low back stiffness, slight aches after these. Went away fast 1-2 hrs post workout…
|
Notes:
DL) I misjudged the single @160 as @7, after doing the 167.5 I understood that It must have beet @7.5 or 8. Form was good
BP) Some bar looseness on the bottom (chest)
SQ) Ascent was a bit too fast on first sets. 3rd set was 7 reps (miscounted)
Bar was behind mid foot at the bottom.
*Some mild low back aches and stiffness post workout… |
Notes:
** …**
|
*For the last 3 weeks I’ve been constantly bumping up my calories in order to start gaining some weight (+100 up to +300kcal/day). So far I’ve been losing about 100 up to 400g of BW/week (waist has also come down) which is puzzling to me. My cut ended in 05 April 2018 but the transition to a slow bulk is still in progress apparently… I’m worried if this slight weight loss is holding me back (some performance drop on the lifts)
Tu – w7 Bridge 2.0
25/09/18
BW: 88.80 (196lbs) |
Wed - GPP
26/09/18 |
Th – w8 Bridge 2.0
27/09/18 |
Sat – w8 Bridge 2.0
29/09/18 |
Sun - GPP
30/09/18 |
SQ
140x1 @8
127.5x4 @8.5
125x4 @9
120x4 @8
120x4 @8
5min rest
(E1RM: 152.5) |
Lat. Pulldown (7min max)
80x8 @8
70x10 @7
70x8 @8
60x10 @7
60x8 @8
50x12 @6-7
50x12 @7
68 reps – 30sec rest |
Pin SQ
117.5x3 @7
123.75x3 @7.5
130x3 @8.5
5min rest
(E1RM:147.7) |
DL w/ belt
160x1 @7
170x1 @7.5
175x1 @8
160x4x2 @8
5min rest
(E1RM: 190) |
Seated Machine Row (7min max)
40x12 @6
45x12 @7
45x10 @8
45x9 @8
40x10 @7
40x8 @8
35x10 @8
71 reps – 30 sec rest |
TnG BP
81.25x8 @7
83.75x8 @8 (was not @8)
83.75x7 @9.5 (therefore previous set was not @8)
80x8 @9
3min rest
(E1RM: 111.6) |
Hammer Curl (7min max)
16x12 @8
12x15 @6
12x15 @7
12x10 @8
10x15 @7
10x15 @7
82 reps – 30sec rest |
Comp.BP
100x1 @7
103.75x1 @7
106.25x1 @7.5
108.75x1 @7.5
100x4 @8
100x4 @8.5
3min rest
(E1RM: 120) |
2ct Pause BP
86.25x5 @7
88.75x5 @8.5
86.25x5 @8.5
3min rest
(E1RM: 108.2) |
Preacher Curl (7min max)
Bar+12.5 x15 @7
Bar+12.5 x12 @8
Bar+12.5 x10 @8
Bar+7.5 x15 @6
Bar+7.5 x15 @6
67 reps – 30 sec rest |
2ct Pause DL, straps
140x3 @7
150x3 @9 straps
145x3 @8
147.5x3 @9
145x3 @9
5min rest
(E1RM: 168.5) |
Plank w/ glute squeze (7min max)
2m
1.08
39
1.08
1.08 |
Barbell Row, straps
95x10 @7
100x10 @8
106.25x10 @9
3min rest
(E1RM: 149.6) |
303 Tempo SQ, no belt
67.5x10 @6
75x10 @8
80x10 @8.5
5 min rest
(E1RM: 116) |
Plank w/ glute squeze (8min max)
1.12 x5 |
|
LISS Cardio (30min)
15% incl.
130-140bpm
@ up to 3.8kph (avrg 3.6) |
|
|
HIIT Cardio (20min30s)
5min warm up
30s sprint
2m steady
On regular bike |
Notes:
SQ) Last set was too deep and some looseness out of the hole
BP) If your gut feeling says that it’s not @8 but video shows it is, TRUST YOUR GUT
DL) I tend to relax my core on the last reps. Don’t do that!
On the last reps brace as hard as possible, DO NOT RELAX!
Think mid-foot and make sure you are not over your toes when you cue “chest up, hips up” |
Notes:
… |
Notes:
SQ) Upper-back tighter next time! Eyez!
BP) Some reps were with a slight bounce on chest (when paused). Squeeze and stay tight at bottom!
BR) Better staying over mid-foot |
Notes:
DL) Think mid-foot and make sure you are not over your toes when you cue “chest up, hips up”
BP)
SQ) on the last 3 reps or so form and tempo start to deteriorate. Chest rising before hips, low back burn (no aches,pains) |
Notes:
… |
This was the last week of Bridge 2.0. Starting the 12 week Strength Template on Mon.
Progress:
- SQ: 142.5kg (w1) = > 152.5kg (w7)
- BP: 112.5kg (w1) => 120kg (w8)
- DL: 180kg (w1) => 190kg (w8)
Mon
w7/d1 (12w STR)
12/11/18
BW: 89.63 (197.8lbs) |
Tu
w7/d2 (12w STR)
13/11/18 |
Wed – GPP
w7/d3 (12w STR)
14/11/18 |
Th
w7/d4 (12w STR)
15/11/18 |
Fri
w7/d5 (12w STR)
16/11/18 |
Sat – GPP
w7/d6 (12w STR)
17/11/18 |
Comp. SQ
150x1 @7
157.5x1 @8.5
133.75x4 @7 (-15%)
133.75x4 @7
133.75x4 @7.5
133.75x4 @8
3min rest
VOL: 18 (6 sets)
INT: 85%
(E1RM: 167.5) |
Comp. DL
175x1 @7
182.5x1 @8
155x4 @6 (-15%)
155x4 @6
155x4 @6.5
155x4 @6.5
<3min rest
VOL: 18 (6sets)
INT: 85%
(E1RM: 198.3) |
Lever Row (9m)
(Only plate weight denoted)
40x10,8 @8
35x12,10 @7.5
30x15 @7
30s rest
(TATAL REPS: 55) |
2ct Pause SQ, no belt
126.25x1 @7
132.5x1 @8
128.75x3 @9
122.5x3 @8.5 (-5%)
122.5x3 @8.5
5min rest
VOL: 11 (5sets)
INT: 89%
(E1RM: 144) |
2ct Pause DL w/ straps, no belt
150x1 @7
160x1 @8
155x3 @8.5
147.5x3 @8.5 (-5%)
147.5x3 @8
5min rest
VOL: 11 (5sets)
INT: 88.6%
(E1RM: 174) |
Seated Machine Row(9m)
57.5x15,8 @7,8
52.5x6 @8
47.5x12 @8
42.5x10,8 @8
37.5x15,8 @7,8
30-40 sec rest
(TOTAL REPS: 82) |
Comp. Press
65x1 @? (no belt)
70x1 @9.5
55x4 @6 (-15% from 65)
57.5x4x3 @8
3min rest
VOL: 18 (5sets)
INT: 88.4%
(E1RM: 71.4) |
Comp. BP
110x1 @7.5
112.5x1 @8
100x3x3 @7 (-12%)
100x3 @7.5
100x3 @8
<3min rest
VOL: 17 (7sets)
INT: 86.6%
(E1RM: 118.4) |
Hollow body hold (9m)
32s x5 (knees extended, arms forward)
1m x3 (knees 90°, arms forward)
30s rest |
Floor Press
106.25x1 @7
112.5x1 @8
108.75x3 @9
103.75x3 @7.5 (-5%)
103.75x3 @8
3min rest
VOL: 11 (5sets)
INT: 88.2%
(E1RM: 122.3) |
TnG BP
111.25x1 @7
117.5x1 @8
113.75x3 @8.5
107.5x3 @8.5 (-5%)
107.5x3 @8 better form
3 min rest
VOL: 11 (5sets)
INT: 88.6%
(E1RM: 127.7) |
Plank (9min)
2.00
1.18
1.18
1.10
1.19
30sec rest |
2ct Pause BP
70x8 @7
73.75x8 @8.5
70x8 @7
70x8 @8.5
66.25x8 @8.5
Didn’t track rest
VOL: 40 (5sets)
INT: 73.4%
(E1RM: 98.3) |
SQ, no belt
105x8 @7
111.25x8 @8.5
105x8 @7.5
105x8 @7.5
3min rest
VOL: 32 (4sets)
INT: 72.5%
(E1RM: 148.3) |
LTE
40x15,13 @7,8
35x12 @8
30x15x2 @7
1min rest |
Press, no belt
46.25x8 @7
47.5x8 @8
47.5x8 @8
47.5x8 @9
3min rest
VOL: 32 (4sets)
INT: 73.8%
(E1RM: 64) |
SLDL /w straps
120x8 @7
126.25x8 @9
120x8 @8
120x8 @9
3min rest
VOL: 32 (4sets)
INT: 74.25%
(E1RM: 166.1) |
Tri. Pushdowns
35x15 @7
35x15 @8
35x13 @8
35x12 @8
30x15 @8
1 min rest |
|
|
Hammer Curls
18x12 @8
16x13 @8
14x13 @8
12x15x2 @8
1min rest |
|
|
Barbell Curls
32.5x15 @7.5
32.5x12 @8
27.5x15 @8
27.5x13x2 @8
1 min rest |
|
|
LISS Cardio (30min)
Bike
Steady pace
No HR monitor, not sure if intensity was as prescribed |
|
|
HIIT Cardio (14m)
Bike
5m warm-up
20s sprint
2m steady pace
4m cooldown |
Notes:
SQ) No issues
P) Miss managed my warm-ups and RPE, do not rush and be careful with weights next time!
BP) No issues |
Notes:
DL)
BP) Bar was bouncing on chest again but managed to fix it on the last 2 sets
SQ) Upper back relaxing and bar rolling down again. Cut depth a bit! |
Notes:
Lever row was done with full ROM from a full stop unlike last week.
Having difficulty with the hollow body hold.
All treadmills were occupied so I used the stationary bike… |
Notes:
SQ) I need to drive hard out of the bottom atm I’m not moving as fast as I can.
I had some left elbow aches cuz if straining on the ascent.
FP) Slight symmetrical elbow ache contributable to the squats.
P) Descent looked better this time. Squeeze and control the bar. Keep it as close as possible both on the asc and especially the descent!
Do not rush the reps |
Notes:
DL) Form was good.
BP) Elbows were a bit in front of bar, pushed up instead of back on the single @8
SLDL) Lockout was difficult on the sets @9. I might have gone into flexion at the top. Misgauged RPE on the sets of @9 should have been @8 |
Notes:
Back to my regular gym… |
SQ (weekly): (comp.SQ + 2ctPauseSQ + SQ,no belt)
Total Volume: 61reps, 15sets (the sum of all reps and sets)
Average Intensity: 82.2% (the average of all SQ movements)
Press (weekly): (comp.Press + Press,no belt)
Total Volume: 50reps, 9sets
Average Intensity: 81.1%
BP (weekly): (comp.BP + 2ctPauseBP + FloorPress + TnGBP)
Total Volume: 79reps, 22sets
Average Intensity: 84.2%
DL (weekly): (comp.DL + 2ctPauseDL + SLDL)
Total Volume: 61reps, 15sets
Average Intensity: 82.6%
Mon
w8/d1 (12w STR)
19/11/18
BW: 89.63 (197.8lbs) |
Tu
w8/d2 (12w STR)
20/11/18 |
Wed – GPP
w8/d3 (12w STR)
21/11/18 |
Th
w8/d4 (12w STR)
22/11/18 |
Fri
w8/d5 (12w STR)
23/11/18 |
Sat – GPP
w8/d6 (12w STR)
24/11/18 |
Comp. SQ
150x1 @7
157.5x1 @8.5
133.75x4 @7.5 (-15%)
133.75x4 @7
133.75x4 @7
133.75x4 @7.5
3-4min rest
VOL: 18 (6 sets)
INT: 84.8 %
(E1RM: 167.5) |
Comp. DL
175x1 @7
185x1 @8
160x4 @6 (80% of e1rm)
160x4x3 @7
3min rest
VOL: 18 (6sets)
INT: 84%
(E1RM: 201) |
Lever Row (8m)
(Only plate weight denoted)
40x15,8 @7
35x15.12 @6,8
30s rest
(TATAL REPS: 50) |
2ct Pause SQ, no belt
120x1 @7
126.25x1 @7
132.5x1 @8.5
125x3 @9
118.75x3 @8
118.75x3 @8
3min rest
VOL: 12 (6sets)
INT: 88.8%
(E1RM: 141) |
2ct Pause DL w/ straps, no belt
155x1 @7
162.5x1 @8
157.5x3 @9
150x3 @8 (-5%)
150x3 @8
3min rest
VOL: 11 (5sets)
INT: 88.4%
(E1RM: 176.6) |
Seated Machine Row(8m)
57.5x15,10 @7,8
47.5x10 @8
42.5x8 @8
37.5x12,8,8 @8
32x12 @7
30-40 sec rest
(TOTAL REPS: 83) |
Comp. Press
65x1 @7.5
55x4 @6.5
55x4 @7
55x4 @6.5
55x4 @8
3min rest
VOL: 17 (5sets)
INT: 83.2%
(E1RM: 71.42) |
Comp. BP
105x1 @7
110x1 @8
105x3x4 @8 (-12% of e1rm)
105x3 @8.5
<3min rest
VOL: 18 (7sets)
INT: 87.6%
(E1RM: 119.56) |
Hollow body hold (8m)
32s x8
(knees extended, arms forward)
30s rest |
Floor Press
115x1 @7.5 elbows
117.5x1 @7
120x1 @8
116.25x3 @9
110x3 @8
110x3 @8 better ROM
3min rest
VOL: 12 (6sets)
INT: 88.3%
(E1RM: 130) |
TnG BP
115x1 @7
120x1 @8.5
116.25x3 @10
107.5x3 @8
107.5x3 @8
3 min rest
VOL: 11 (5sets)
INT: 89.4%
(E1RM: 127.7) |
Plank (8min)
2.00
1.18
1.18
1.09
15s
30sec rest |
2ct Pause BP
73.75x8 @7
76.25x8 @9
73.75x8 @9
70x8 @10
3-4m rest
VOL: 32 (4sets)
INT: 75.5%
(E1RM: 100) |
SQ, no belt
100x8 @7
105x8 @8
105x8 @7.5
105x8 @8
3min rest
VOL: 32 (4sets)
INT: 72.75%
(E1RM: 142) |
LTE
42.5x15 @7
45x15,12 @8
40x15,12,12 @7.5
1min rest |
Press, no belt
45x8 @7
46.25x8 @8
46.25x8 @8
46.25x8 @9
3min rest
VOL: 32 (4sets)
INT: 73.8%
(E1RM: 62.5) |
SLDL /w straps
118.75x8 @7
125x8 @8
125x8 @8
125x8 @9
3min rest
VOL: 32 (4sets)
INT: 73.75%
(E1RM: 169) |
Tri. Pushdowns
37.5x15,13 @7,8
32.5x15,12 @7.5,8
30x15,15 @7.5,8
1 min rest |
|
|
Hammer Curls
18x13 @8
16x15,13 @7.5, 8.5
14x12 @8
12x15 28
1min ret |
|
|
Barbell Curls
35x15,6 @7.5, 9
30x12 @8
25x15x3 @7-8
1 min rest |
|
|
LISS Cardio (30min)
Treadmill
15% incl.
@up to 3.7kph
130-140bpm |
|
|
HIIT Cardio (14m)
Bike
5m warm-up
20s sprint
2m steady pace
4m cooldown |
sRPE: @6
sLength: 2h 10m |
sRPE: @8
sLength: 1h 45m |
sRPE: @7
sLength: 1h 25m |
sRPE: @6
sLength: 1h 20m |
sRPE: @8
sLength: 1h 35m |
sRPE: @6.5
sLength: 1h 15m |
Notes:
SQ) Lost balance on the single and 1st set, would have been @8 probably.
P) Back offs were very easy.
BP) Next time go for a bigger weight drop between sets (at least -5% instead of just -3%)… |
Notes:
DL) Don’t wrap your thumb excessively around the bar. Let the bar more down in your palm, towards your fingers.
BP) Miss grove the single @8. Pushed straight up instead of up and back. Used belt for the rep work, felt more tight, gonna start using a belt again.
SQ) Do not strain your elbows. Pin your elbows to your side. I was thinking about the “stay in your knees” ”leg drive” “keep your knees forward out of the bottom” which helped me keep my position out of the bottom. |
Notes:
I was tired from the hospital, had a 7hr window between breakfast and lunch and had an argument with girlfriend.
Lever row felt hard. |
Notes:
SQ) Knees more forward, bend over more, butt back!
FP) Elbows were to forward, pushed up instead of up and back on one of the singles.
ROM was inconsistent.
P) Squeeze and control the bar. Keep it as close as possible both on the asc and especially the descent!
Do not rush the reps |
Notes:
DL) Form was good.
BP) I felt that I was kinda lose at the bottom. Bar went straight up couple of times instead of up and back
SLDL) Lockout was difficult on the sets @9. Better RPE gauge this time |
Notes:
… |
SQ (weekly): (comp.SQ + 2ctPauseSQ + SQ,no belt)
Total Volume: 62reps, 16sets
Average Intensity: 82.12%
Press (weekly): (comp.Press + Press,no belt)
Total Volume: 49reps, 10sets
Average Intensity: 78.5%
BP (weekly): (comp.BP + 2ctPauseBP + FloorPress + TnGBP)
Total Volume: 73reps, 22sets
Average Intensity: 85.2%
DL (weekly): (comp.DL + 2ctPauseDL + SLDL)
Total Volume: 61reps, 15sets
Average Intensity: 82.05%
Mon
w9/d1 (12w STR)
26/11/18
BW: 89.51 (197.6lbs) |
Tu
w9/d2 (12w STR)
27/11/18 |
Wed – GPP
w9/d3 (12w STR)
28/11/18 |
Th
w9/d4 (12w STR)
29/11/18 |
Fri
w9/d5 (12w STR)
30/11/18 |
Sat – GPP
w9/d6 (12w STR)
01/12/18 |
Comp. SQ
150x1 @7.5
160x1 @8.5
163.75x1 @9.5
140x4 @8.5
135x4 @8
135x4 @8
5min rest
VOL: 15 (6 sets)
INT: 89.3 %
(E1RM: 167) |
Comp. DL
172.5x1 @7
180x1 @8.5
155x4 @6.5
155x4 @6.5
155x4 @7 left thumb giving up
3min rest
VOL: 14 (5sets)
INT: 84.8%
(E1RM: 191.5) |
Lever Row (8m)
(Only plate weight denoted)
42.5x13 @7.5
42.5x12 @7.5
37.5x12 @8
37.5x12 @8
30-40s rest
(TATAL REPS: 49) |
none |
Pin SQ, no belt
126.25x1 @7
130x1 @8
125x3 @8.5
118.75x3 @8.5 missgroove
118.75x3 @8
2min rest
VOL: 11 (5sets)
** INT: 88.6%
(E1RM: 141.3)** |
Seated Machine Row(8m)
60x12 @8
55x10 @8
45x8 @8
40x15,10,10,8,8 @8
30-40s rest
(TOTAL REPS: 81) |
TnG BP
110x1 @7
113.75x1 @8
117.5x1 @9
102.5x4 @7.5
102.5x4 @8
102.5x4 @8
3min rest
VOL: 15 (6sets)
INT: 87.8%
(E1RM: 122.4) |
Comp. BP
112.5x1 @7.5
115x1 @8
120x1 @10 too aggressive
102.5x3 @8
102.5x3 @8.5 missgroove
102.5x3 @8
3min rest
VOL: 12 (6sets)
INT: 90.5%
(E1RM: 120) |
Hollow body hold (8m)
38s
34s x7
(knees extended, arms forward)
30s rest |
none |
Pin BP
110x1 @7
113.75x1 @7.5
115x1 @8
111.25x3 @8
105x3 @7
105x3 @7
<3 min rest
VOL: 12 (6sets)
INT: 87.66%
(E1RM: 125) |
Plank (8m)
2.00
1.20 x3
30s rest |
2ct Pause BP
87.5x4 @7
90x4 @7.5
92.5x4 @8
95x4 @8.5
90x4 @8.5 (1min rest)
3min rest
VOL: 20 (5sets)
INT: 83.4%
(E1RM: 111.8) |
2ct Pause SQ, no belt
111.25x4 @7
117.5x4 @8.5
120x4 @8.5
115x4 @8 (-5%)
3min rest
VOL: 16 (4sets)
INT: 83.75%
(E1RM: 141) |
LTE
40x12 @7.5
40x12 @8
35x12 @8
Rope Pushdowns
20x22 @7
25x15 @8
1min rest |
none |
2” deficit DL, no belt
160x1 @7
170x1 @8
165x3 @8.5
150x4 @7
157.5x4 @8
157.5x4 @8
3min rest
VOL: 17 (6sets)
INT: 86.33%
(E1RM: 185) |
Tri. Pushdowns
40x15,12 @8
35x14,12 @9,8
30x15 @8
1min rest |
|
|
Hammer Curls
12x15 @6
12x15x5 @7-8
1min rest |
none |
|
Barbell Curls
37.5x12 @8
32.5x12 @7.5
27.5x15,12,15 @7.5
1min rest |
|
|
LISS Cardio (30min)
Treadmill
15% incl.
@up to 3.4kph
130-140bpm |
none |
|
HIIT Cardio (14m)
Bike
5m warm-up
20s sprint
2m steady pace
4m cooldown |
sRPE: @7
sLength: 1h 40m |
sRPE: @8.5
sLength: 1h 55m |
sRPE: @7
sLength: 1h 40m |
|
sRPE: @7
sLength: 1h 25m |
sRPE: @6
sLength: 1h 15m |
Notes:
SQ) Knees a bit further forward next time.
BP) Tighter at bottom ! Squeeze and control!.. |
Notes:
DL) Don’t eat so much food before workout next time! Bracing was difficult on a stuffed stomach!
BP) I had a dilemma 117.5 or 120 – next time err on the side of caution! Lost tightness at the bottom, pushed up instead of up and back on the @8.5 set
SQ) Bar was a bit behind mid-foot at bottom.
*Tired from the hospital, a 8hr window between breakfast and lunch, an argument with girlfriend.
*Mighy fine elbow aches, present after BPs, more pronounced after SQs, dull pain all around the elbow joint (not like epicondylitis)… |
Notes:
The elbow pain was so pronounced on LTE that I couldn’t finish the sets even when I de-loaded the weight. It had the same characteristics from Tuesday but was more intense. I had to de-load the curls also. The next day I was pain free. I contribute it to the increase in intensity. |
Notes:
none
… |
Notes:
SQ) I was going over my toes on some sets.
BP) @8 should have been an @9 but I went with it
DL)
1plate = 3.5cm
2plates = 7cm
I lifted on top of 1 plate. I was in a hurry to finish the workout and I inadvertently messed up the rep prescription. Don’t push the bar forward when you touch it with your shins… |
Notes:
*Elbow aches from Tuesday seem to have subsided. I didn’t feel any discomfort today… |
SQ (weekly): (comp.SQ + 2ctPauseSQ + Pin SQ)
Total Volume: 42reps,15sets
Average Intensity: 87.21%
BP (weekly): (comp.BP + TnG BP + 2ct Pause BP + Pin BP)
Total Volume: 59reps, 23sets
Average Intensity: 87.34%
DL (weekly): (comp.DL + 2” Deficit DL)
Total Volume: 31reps, 11sets
Average Intensity: 85.56%
Mon
w10/d1 (12w STR)
03/12/18
BW: 90.1 (198.6lbs) |
Tu
w10/d2 (12w STR)
04/12/18
|
Wed
w10/d3 (12w STR)
05/12/18
|
Th - GPP
w10/d4 (12w STR)
06/12/18
|
Fri
w10/d5 (12w STR)
07/12/18
|
Sat
w10/d6 (12w STR)
08/12/18
|
Comp. SQ
150x1 @7
157.5x1 @8.5
160x1 @9
143.75x3 @7.5
143.75x3 @8
143.75x3 @8
5min rest
VOL: 12 (6 sets)
INT: 89.3 %
(E1RM: 166.6) |
none |
Comp. DL
180x1 @7.5 (correct RPE ?)
190x1 @10
152.5x4 @6
152.5x4 @6
3min rest
VOL: 10 (4sets)
INT: 87.75%
(E1RM: 190) |
Lat.Pulldown (7m)
60x15 @6
70x10 @7
65x8 @8
55x12,8 @8
50x10,10 @8
30-40s rest
(TATAL REPS: 73) |
Pin SQ, no belt
128.75x1 @7
132.5x1 @7
138.75x1 @8
133.75x3 @8.5
2min rest
VOL: 6 (4sets)
INT: 89.5%
(E1RM: 150.8) |
none |
TnG BP
110x1 @7
113.75x1 @8
117.5x1 @9
105x3 @8
105x3 @7 better form
3min rest
VOL: 9 (5sets)
INT: 89.4%
(E1RM: 122.4) |
none |
Comp. BP
110x1 @7
113.75x1 @7.5
117.5x1 @8.5
106.25x3 @8
106.25x3 @8
106.25x3 @8.5
106.25x3 @9
3min rest
VOL: 15 (7sets)
INT: 89%
(E1RM: 125) |
Hollow body hold (7m)
36s x6
(knees extended, arms forward)
30s rest
|
Pin BP
115x1 @7
118.72x1 @8
115x3 @8.5
<3 min rest
VOL: 4 (3sets)
INT: 89.66%
(E1RM: 129) |
none |
2ct Pause BP
95x4 @7
97.5x4 @8
100x4 @9.5
95x4 @9
5min rest
VOL: 16 (4sets)
INT: 84.75%
(E1RM: 113.6) |
none |
2ct Pause SQ, no belt
111.25x4 @7
117.5x4 @8
123.75x4 @8.5
117.5x4 @7.5
117.5x4 @8
3min rest
VOL: 20 (5sets)
INT: 83.2%
(E1RM: 145.6) |
Rope Pushdowns
25x15 @7
30x15,12 @8,9
25x15 @8.5
1min rest |
2” deficit DL, no belt
136.25x4 @7
143.75x4 @8
150x4 @8.5
142.5x4 @7.5
142.5x4 @8
3min rest
VOL: 20 (5sets)
INT: 83.2%
(E1RM: 176.5) |
none |
|
none |
|
Hammer Curls
16x15,12 @7,8
14x12 @8
10x15 @8
1min rest
|
Barbell Curl
37.5x13 @7.5
32.5x15 @7.5
32.5x12 @8
Rest between SQ sets |
none
|
|
none |
|
LISS Cardio (30min)
Treadmill
15% incl.
Avrg speed 3.2kph
130-140bpm
|
Triceps Pushdowns
42.5x15 @7.5
42.5x12 @8
37.5x15 @8.5
Rest between DL sets |
none |
sRPE: @7
sLength: 1h 25m |
- |
sRPE: @7.5
sLength: 1h 50m |
sRPE: @6
sLength: 1h 10m |
sRPE: @7.5
sLength: 1h 40m |
|
Notes:
SQ) Squats were too deep. CUT DEPTH NEXTTIME! I felt some left knee aches after the SQs.
Had to do 2 back-off sets but did 3 instead because I got distracted and wasn’t focused.
BP) Tighter at bottom ! Squeeze and control!..
|
Notes:
… |
Notes:
DL) Serious misgauge, not sure that last warm-up single was indeed @7.5. NEXT TIME ROUND UP ESTIMATES TO A LOWER WEIGHT
Bar came off my legs mid-lift and wanted to drift away.I think that my shoulders were too in front of the bar, I need to pull them back earlier and stay over mid-foot better!
BP) Better gauge than last week. I need to pause for longer, don’t move the bar when it’s on my chest and stop positioning my elbows so in front of the bar. Usually I manage to fix these problems on the fly after I review my videos between sets.
SQ) Knees more forward, bend over more while vigorously focusing on mid-foot kinda made the lift easier.
*No elbow aches whatsoever. |
Notes:
I changed the Lever Row because it was fatiguing my back and I didn’t quite like it overall.
I dropped the LTE because it was making my elbows ache…
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Notes:
SQ) Form felt on point
BP) No issues
DL)
1plate = 3.5cm
2plates = 7cm
I lifted on top of 2 plates.
Feeling much more lat involvement. Starting position was a bit tricky to get into, slightly uncomfortable. I felt that the legs contributed less to the pull and were “out of the game” earlier compared to 1plate, the lift felt more like a SLDL. Hips had the tendency to shoot up if I wasn’t careful.
Absolute weight was lower, considering that I’m in a peaking phase I would go for 1plate.
Arms) Did Curls between SQ sets and Triceps between DL sets.
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Notes:
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SQ (weekly): (comp.SQ + 2ctPauseSQ + Pin SQ)
Total Volume: 38reps,15sets
Average Intensity: 87.33%
BP (weekly): (comp.BP + TnG BP + 2ct Pause BP + Pin BP)
Total Volume: 44reps, 19sets
Average Intensity: 88.2%
DL (weekly): (comp.DL + 2” Deficit DL)
Total Volume: 30reps, 9sets
Average Intensity: 85.47%