Ducky's Log - Finding a healthier mallard

Hi all,

Been lurking around the forums for a little while now and have been following BBM-lads-specific content since the era of “the group unspoken”. Thought I’d start up a training log (in KGs) like many of you also have - both to keep myself accountable and hopefully throw a few questions around every now and then.

Bio:
Location: Australia
Gender: Male
Age: 31
Height: 181cm
Weight: 121.1kg (as of 912pm, 14/01/2019)
Waist: 127.0cm

Obviously there’s a big amount of leaning out that needs to be done - weight got away from me in high school long ago and seems to fluctuate a crazy amount. Over the years I noticed I tend to fluctuate between about 105kg and 125kg - right now I’m at my heaviest since about 2015.

In Oct 2016 I joined a gym that had semi-private ‘functional strength’ sessions and haven’t looked back on weightlifting since. My posture is so much better, I feel far more confident, I generally feel stronger despite always striving for more on the lifting numbers. I’ve since quit that gym due to time-pressures based on work; but I did drop a lot of cash on some gear from Ironedge, so I now have my own setup ready in my garage, my partner even comes and joins me which is great. I’m also now a massive fan of Strongman competitions - perhaps I’ll look towards that direction at some point.

Part of the reason that I took up lifting in 2016 was that my grandfather wasn’t doing well health wise at the time - based on what I’ve learnt (from BBM content) I now know as sarcopenia - and in 2017 he passed away due to a fall leading to a broken hip, no doubt somewhat caused by his ailing body. Obviously at the age of 88 he’s had an amazing run; but I wanted to make sure that I can be around for my friends and family as long and as comfortably as possible. At that time I’d also randomly come across Alan’s Youtube channel and started observing and learning. I’m very much a ‘researcher’ kind of person - I’ve read/watched almost every piece of content put out by everyone involved in BBM. I love the idea that Austin and Jordan talk about ‘the muscle 401k’ (we call it superannuation here but 401k sounds cooler) and I thoroughly enjoy Austin’s pain science content.

On to the fun stuff; lifting numbers:

I’ve recently completed The Bridge 1.0, and today I completed my first day of the 7 week GPP Hypertrophy, with the primary goal of using this template to lean out and get my weight under control. Along with the program I’m very fastidiously tracking calories on MFP.

After completing the bridge (last week); as of 14/01/19, my current E1RMs:
Deadlift: 172.5kg
Bench: 97.5kg
Squat: 152.5kg

Let’s get cracking with the training log:

W1D1 - GPP Hypertrophy - 14/01/2019:

Exercise Weight x Reps @ RPE
Squats w Belt 100 x 6@6
110 x 6@7
115 x 6@8
115 x 6@8
Comp Bench 70 x 6@6
72.5 x 6@7
75 x 6@8
Pendlay (Myoreps) 50 x 15@8
50 x (5,5,4,4,3,3)@8

Session RPE: 8.5.
A very hot day here and the heat was absolutely sweltering in my little home-gym, so I had to push pretty hard through a pool of sweat.

W1D2 - GPP Hypertrophy - 16/01/2019:

Exercise Weight x Reps @ RPE x Sets (as appropriate)
Press w Belt 50 x 6@7
50 x 6@8
55 x 6@9 x 2
RDL 50 x 8@6
60 x 8@7
70 x 8@8 x 3
Bench T-n-G (Myoreps) 40 x 15@8
40 x 33(5,5,5,4,4,4,3,3)@8

Notes:
Session RPE: 7
While overall a bit of a lighter day; I had sore triceps and scaps from some extra work on the arms yesterday during the GPP day, so my Press felt a little weaker and I overshot the initial prescribed RPE. That’s what we’ve got RPE for though right? :slight_smile:

Wasn’t exactly sure where to start (even after a couple of warmups on RDLs but 70 felt good for RPE8, should be able to bump it up a little more next week - though I was concerned about my grip suffering after a couple of sets.

Bench TnG could have been upped a little so I’ll keep that in mind for next time.

W1D3 - GPP Hypertrophy - 19/01/2019:

Exercise Weight x Reps @ RPE x Sets (as appropriate)
Deadlift w Belt 100 x 6@6
110 x 6@7
127.5 x 6@8 x 2
Close Grip Incline Bench 37.5 x 8@6
40 x 8@7
50 x 8@8 x 3
Front Squat (1ct P) (Myoreps) 40 x 15@8
40 x 24(5,5,4,4,3,3)@8

Session RPE: 7.5
Notes:
As I was doing Bridge 1.0 for a while I hadn’t seen higher (5+) rep deadlifts for a while and wasn’t 100% sure where I’d be at with this, and those current figures were a little lower than I’d liked but it there were outside stressors playing a part. That said; if my calcs are right E1RM for 6@8 should be about 162.5kg which isn’t too far off my actual “tested” 1RM some time ago and the E1RM from The Bridge.

Both CG-Incline and Front Squat are something I haven’t done in quite a while due to the lower breadth of movements in the Bridge, so I wasn’t fully across the weight on these either. But I’m happy with both for now as it’s good test bed for where to go next time with the weights.

After this I also did a quick ride on the exercise bike to pump out a few more kJ to aid with my “leaning out” - 2.6km in 5min (approx 247kJ I think) which was good.

W2D1 - GPP Hypertrophy - 21/01/2019:

Exercise Weight x Reps @ RPE x Sets (as appropriate)
Comp Squat w Belt 100 x 6@6
110 x 6@7
115 x 6@8 x 3
Comp Bench 65 x 6@6
67.5 x 6@7
70 x 6@8 x 3
Pendlay Rows (Myoreps) 50 x 15@8
50 x 19(5,4,4,3,3)@8

Session RPE: 9
Notes:
Week 2! Unfortunately I was not feeling top notch today as is displayed in the numbers. Outside stressors like a busy workday, very strange tiredness and general lack of motivation wasn’t helping me at all.

Pushed on through it and got roughly similar numbers to last week but they were definitely lagging behind. This showed particularly with the Pendlay myoreps.

W2D2 - GPP Hypertrophy - 23/01/2019:

Exercise Weight x Reps @ RPE x Sets (as appropriate)
Press w Belt 40 x 6@6
47.5 x 6@7
52.5 x 6@8 x 3
RDL 40 x 8@6
45 x 8@7
55 x 8@8 x 3
Bench TnG (Myoreps) 45 x 15@8
45 x 33(5,5,4,4,4,3,3)@8

Session RPE: 7.5
Notes:
Feeling good; a couple of lower numbers here but I was just readjusting for some slight RPE variation. I initially felt a bit meh on the RDLs but I bumped it up a touch and it was feeling good, I’ll probably take it back up further next week. That said… I seem to hate almost all supp-deadlifts, I’m not sure why. Love normal deads though!

W2D3 - GPP Hypertrophy - 26/01/2019:

Exercise Weight x Reps @ RPE x Sets (as appropriate)
Deadlift w Belt 110 x 6@6
120 x 6@7
130 x 6@8 x 3
C.G Incline Bench 40 x 8@6
45 x 8@7
50 x 8@8 x 3
Front Squat (Myoreps) 50 x 15@8
50 x 20(5,5,4,3,3)@8

Session RPE: 9
Notes:
Hot day yet again down under, I’d also done 2 hours of gardening a few hours before I did this session so I count that as a little extra GPP beforehand :wink: I was majorly stressed out physically by the time I got to the front squats as is clearly evident.

I’ve been noticing a little pain on the outer side of my left elbow, so I’m managing the load a little on my press-based lifts. Today (it’s now the day after the above sessions) the elbow is still a little sore yet again, so on the next press work I might drop weight down a bit and try ride it out until it’s better again.

Deadlifts are feeling really good at the moment and I’m really happy that I’ve gotten used to using straps instead of alternate grip, as I feel like I can better “align” my arms for the lift.

W3D1 - GPP Hypertrophy - 28/01/2019:

Exercise Weight x Reps @ RPE x x Sets (as appropriate)
Squats w Belt 100 x 6@6
115 x 6@7
122.5 x 6@8
117.5 x 6@8
117.5 x 6@8
Comp Bench 40 x 6@6
50 x 6@7
60 x 6@8
60 x 6@8
60 x 6@8
Pendlay (Myoreps) 60 x 15@8
60 x (5,4,3,3)@8

Session RPE: 8.5
It’s nuts how much the heat talet out of me, especially at the moment with my aircon not working… 34 inside my garage gym.

This limited me again particularly on squats. I was also managing elbow pain on pressing motions again so I kept comp bench quite low.

W3D2 - GPP Hypertrophy - 30/01/2019:

Exercise Weight x Reps @ RPE x x Sets (as appropriate)
Press w Belt 47.5 x 6@6
50 x 6@7
55 x 6@8 x 2
50 x 6@8
RDL 50 x 8@6
60 x 8@7
70 x 8@8 x 3
Pin Squats 70 x 6@6
80 x 6@7
90 x 6@8 x 2

Session RPE: 7
Heat was on yet again but I’m kind of getting used to it. This session I was again managing my elbow pain, so I replaced the Bench TnG myoreps for some Pin Squats.

I overshot RPE for the top set of press - but only on the last set. Took it down a notch to make sure I got through the sets.

W3D3 - GPP Hypertrophy - 01/02/2019:

Exercise Weight x Reps @ RPE x Sets (as appropriate)
Deadlift w Belt 115 x 6@6
125 x 6@7
135 x 6@8 x 3
C.G 2ct Pause Incline Bench 30 x 8@6
40 x 8@7
45 x 8@8
Front Squat (Myoreps) N/A

Session RPE: 8
Notes:
I had a time restriction due to work and then getting some tattoo work done on my left arm, so this was a very abridged deadlift day - just a couple of sets on CG incline with pause, and I took virtually no rest in between deadlift sets so it obviously felt much more taxing, and I’ve no doubt my technique faltered a little on top sets 2 and 3. Regardless as before I just wanted to get the main work in which I kind of did.

Given the tattoo work being on my bicep and down over my elbow I may need to take W4D1 and possibly W4D2 off for the healing process but I’ll see how it goes when I get there.

Big Catchup post - notes below
W4D1 - GPP Hypertrophy - 11/02/2019:

Exercise Weight x Reps @ RPE x Sets (as appropriate)
Squats w Belt 100 x 6@6
105 x 6@7
110 x 6@8 x 2
Comp Bench 40 x 6@6
50 x 6@7
65 x 6@8 x 2
Pendlay Rows (Myoreps) 60 x 15@8
5,5,4,4,3,3 (24)

Session RPE: 7
Notes:
Had to skip a week due to some lengthy tattoo work on my arm and unfortunately a really crappy healing process compared to normal, so I let my arm get back to normal and after a week I’m back on board.

I had a minor breakthrough on the idea of ‘putting more on each week’ after seeing a post from Jordan about that idea for hypertrophy, so I’m being mindful this isn’t something where I’ll “put big weight jumps on the bar each week” but it’ll be a bit slower.

W4D2 - GPP Hypertrophy - 13/02/2019:

Exercise Weight x Reps @ RPE x Sets (as appropriate)
Press w Belt 47.5 x 6@6
50 x 6@7
52.2 x 6@8 x 2
RDL 50 x 8@6
60 x 8@7
70 x 8@8 x 2
Bench TnG (Myoreps) 35 x 15@8
5,5,4,4,3,3 (24)

Session RPE: 8.5
Notes:
Concerned about my elbow (and to an extent my shoulder) I was keeping things a little more conservative with this day. Still got some reasonable numbers here for my Press which I was happy about. Overestimated the RPE slightly during the top set, however.

W4D3 - GPP Hypertrophy - 15/02/2019:

Exercise Weight x Reps @ RPE x Sets (as appropriate)
Deadlift w Belt 120 x 6@6
130 x 6@7
140 x 6@8 x 2
C.G 2ct Pause Incline Bench 40 x 8@6
45 x 8@7
50 x 8@8 x 2
Front Squat (Myoreps) 55 x 15@8
5,5,4,4,3,3 (24)

Session RPE: 8
Notes:
I have started walking around more often and I obviously notice this a bit more on Deadlift day, but it felt great on this occasion and I was happy to boost up the numbers on this a bit.

Behind the 8-ball in posting yet again; but not on training! 1@8 testing week Catchup post - notes below
W5D1 - GPP Hypertrophy - 18/02/2019:

Exercise Weight x Reps @ RPE x Sets (as appropriate)
Squats w Belt 130 x 1@8
110 x 6@8 x 3
Comp Bench 87.5 x 1@8
67.5 x 6@8 x 3
Pendlay Rows (Myoreps) 60 x 15@8
5,5,4,4,3,3 (24)

Session RPE: 8
Notes:
1@8 “testing week” as I’ve come to call it. I like this section of the program to see what I can do. Squats are a challenge at the moment but I was happy with a 130@8 because it means I’m getting my squat capabilities up where they should be, E1RM at this point is approx 140kg.

1@8 bench felt good at 87.5kg (in both cases the weight was perfect for the prescribed RPE). Bench E1RM is 95kg

W5D2 - GPP Hypertrophy - 20/02/2019:

Exercise Weight x Reps @ RPE x Sets (as appropriate)
Press w Belt 62.5 x 1@8
52.5 x 6@8 x 3
SLD 60 x 8@6
70 x 8@7
80 x 8@8 x 4
CG Bench TnG (Myoreps) 35 x 15@8
5,5,4,4,3,3 (24)

Session RPE: 9
Notes:
Smashed through the 62.5kg Press which I was really happy about, but the SLDs really sapped me, barely got through CG bench :frowning: Press E1RM 67.5kg

W5D3 - GPP Hypertrophy - 22/02/2019:

Exercise Weight x Reps @ RPE x Sets (as appropriate)
Deadlift w Belt 165 x 1@8
140 x 6@8 x 3
Incline TnG 30 x 8@6
35 x 8@7
40 x 8@8 x 4
Squat w belt (Myoreps) n/a

Session RPE: 8
Notes:
Great deadlift day with a 165kg 1@8 which I was happy about, takes the E1RM up to 180kg. It felt “surprising” coming up as I haven’t done heavy singles for quite a while, but I believe it came up nicely and felt good after, cranking out some 140 for 6@8. I love incline TnG for some reason, feels like some buff shit when you just smash out 8 reps of incline lol

W6D1 - GPP Hypertrophy - 25/02/2019:

Exercise Weight x Reps @ RPE x Sets (as appropriate)
Squats w Belt 130 x 1@8
110 x 6@8 x 3
Comp Bench 87.5 x 1@8
67.5 x 6@8 x 3
Pendlay Rows (Myoreps) 60 x 15@8
5,5,4,4,3,3 (24)

Session RPE: 8
Notes:
Exactly the same as last week; I think I can take my bench up a little in the final week next week though, squat perhaps too but I just wanted to be consistent this week to ensure the numbers hit were valid.

Believe it or not I’m still alive - work got me grindin’ but I’m still hitting sessions when possible (besides this week due to new tattoo healing). Realised I forgot to post the final days of week 6…

W6D2 - GPP Hypertrophy - 27/02/2019:

Exercise Weight x Reps @ RPE x Sets (as appropriate)
Press w Belt 65 x 1@8
52.5 x 6@8 x 3
SLD 60 x 8@6
70 x 8@7
80 x 8@8 x 4
CG Bench TnG (Myoreps) 35 x 15@8
5,5,4,4,3,3 (24)

Session RPE: 8
Notes:
Really happy with the 65kg OHP! SLD’s got my hammies all tight again which felt good, I think I need to try and do this variation a bit more as I can feel it in my lats quite a lot.

W6D3 - GPP Hypertrophy - 01/03/2019:

Exercise Weight x Reps @ RPE x Sets (as appropriate)
Deadlift w Belt 170 x 1@8
140 x 6@8 x 3
Incline TnG 35 x 8@6
37.5 x 8@7
42.5 x 8@8 x 4
Squat w belt (Myoreps) 70 x 15@8
5,5,4,4,4,3 (25)

Session RPE: 8
Notes:
Poked the deadlift up a touch to 170kg, was still on about RPE8 though it’s probably pushing it. Just trying to search for that elusive 200kg E1RM :wink:

It’s the final countdown (doo dee doo doo) of GPP hypertrophy template (after some tattoo recovery last week)

W7D1 - GPP Hypertrophy - 11/03/2019:

Exercise Weight x Reps @ RPE x Sets (as appropriate)
Squats w Belt 130 x 1@8
110 x 6@8 x 3
Comp Bench 87.5 x 1@8
67.5 x 6@8 x 3
Pendlay Rows (Myoreps) 60 x 15@8
5,4,3,3 (15)

Session RPE: 8
Notes:
Banged out the same as last week as I’ve had some work stressors going on so just getting what I can in.

W7D2 - GPP Hypertrophy - 13/03/2019:

Exercise Weight x Reps @ RPE x Sets (as appropriate)
Press w Belt 60 x 1@8
50 x 6@8 x 3
SLD 60 x 8@6
70 x 8@7
80 x 8@8 x 4
CG Bench TnG (Myoreps) 35 x 15@8
5,5,4,3 (17)

Session RPE: 8
Notes:
After the previous RPE8 of 65kg which must have been an amazing day - today just did not work. Couldn’t even get the bar above head level, let alone up to the top for the lock out. Busy week, I’ve been losing a lot of weight lately (good thing in this case) so those may be factors. Backed it off to 60 and hit the 1 rep there, and proceeded as normal from that point.

W7D3 - GPP Hypertrophy - 15/03/2019:

Exercise Weight x Reps @ RPE x Sets (as appropriate)
Deadlift w Belt 165 x 1@8
120 x 6@8 x 3
Incline TnG 30 x 8@6
35 x 8@7
40 x 8@8 x 4
Squat w belt (Myoreps) 70 x 15@8
5,5,4,4,3 (21)

Session RPE: 9
Notes:
Love my deadlift days but I think due to no training last week my strength suffered a little during this session. Backed it off to make sure I was within the RPE prescription for all exercises for this last day of GPP Hypertrophy.

Updated stats post-program:

E1RMS:
Deadlift: 185kg (Up from 172.5kg)
Bench: 95kg (Marginally down from 97.5kg - likely due to reduced training during the period where my shoulder was playing up)
Squat: 140kg (Down from 152.5kg - unsure what the go is here, possible overestimation previously?)

Weight: 115.9kg as of 12pm, 17/03/2019 (Down from 121.1kg on 14/01/2019)
Waist: 124.1cm (Down from 127.0cm on 14/01/2019)

As of 18/03/2019 I will be starting the 12WStr program! Lock it in and let’s smash it out!