Week 4 - Day 2
Bodyweight: 162.0lbs
Competition Deadlift
320x1 @ 7
340x1 @ 8
270x5x5
Another feel good DL day.
Competition Bench
195x1 @ 7
205x1 @ 8
170x4x5
Beltless Squats
205x10 @ 7
225x10 @ 8
215x10 @ 8
215x10 @ 8
Week 4 - GPP 1
Bodyweight: 161.6lbs
Chinups
Bodyweight x AMRAP x 4 sets
Total: 38
Sets: 12, 10, 9, 7
Dumbbell Curls
20lbs x AMRAP x 4 sets
Total: 39
Sets: 12, 10, 9, 8
Planks
Bodyweight x AMRAP x 8 mins
Total: 3m 45s
Sets: 45s, 45s, 45s, 45s, 45s
Week 4 - Day 3
Bodyweight: 161.8lbs
2ct Pause Squat
260x4 @ 7
275x1 @ 10
So, at the bottom of this squat, I felt a pop and a sudden sharp pain in my low back, right around the tail bone. I instantly racked it and immediately laid down. I panicked at first thinking I broke myself, but I took Austin’s advice and got up. It hurt like a motherfcking btch to even just walk. But I kept walking, then did air deadlifts, air squats, lots of stretching, fighting through the pain. Then told myself: “I still have 4 sets of squats left. I’m going to finish this.” So I got under the bar and did what I could.
45x4
45x4
45x4
95x4
135x4
165x4
195x4
225x4
245x4
260x4
275x4
Turns out I could do a lot more than I thought possible. I went from yelling “f*ck” from just trying to walk to squatting 275 for paused reps in an hour. No PT, doctor, or chiropractor needed. Incredible what you can do when you realize you’re not made of glass and that you’re going to be okay.
It’s incredible how much Baraki and BBM has permanently changed my outlook on lifting, pain, and injuries. It hurt so much to even stand up, I previously would have freaked right out and stopped lifting until it healed. But within an hour, I had the confidence I was A-OK. A big thanks. I look forward to rack pulls tomorrow.
Pin Press (shoulder level)
115x4 @ 7
120x4 @ 8
125x4 @ 9
120x4 @ 9
117.5x4 @ 9
Turns out I’m way stronger than I thought on this lift.
Press, beltless
80x10 @ 7
85x10 @ 8
80x10 @ 8
80x10 @ 8
Week 4 - Day 4
Bodyweight: 162.4lbs
Rack Pulls (mid shin)
265x4 @ 7
285x4 @ 8
300x4 @ 9
285x4 @ 8.5
285x4 @ 8.5
These were super uncomfortable due to yesterday’s little fiasco. It didn’t “hurt” but was very uncomfortable on the low back due to a lot of stiffness. Glad I got 'er done though.
Press, beltless
115x4 @ 7
120x4 @ 8
125x4 @ 9
120x4 @ 9
120x4 @ 9
Romanian Deadlifts
165x10x4
Went slow and light, just working out the low back stiffness.
Week 4 - GPP 2
Bodyweight: 162.6lbs
Chinups
Bodyweight x AMRAP x 4 sets
Total: 39
Sets: 12, 10, 9, 8
Dumbbell Curls
20lbs x AMRAP x 4 sets
Total: 40
Sets: 13,10, 9, 8
Planks
Bodyweight x AMRAP x 8 mins
Total: 3m 45s
Sets: 45s, 45s, 45s, 45s, 45s
Week 5 - Day 1
Bodyweight: 162.8lbs
Competition Squat
265x1 @ 0
295x0.5 @ 0
So I was in pain doing these. Here’s 265 for a single:
Form doesn’t look particularly bad other than the extension on the decent. But I was wincing in pain from being in the hole.
Here’s 295, where I bailed before depth cuz it felt like back was gonna go pop again. Again, extension on the decent but I think my back looks fairly neutral when the pain starts.
Decided to try pin squats, since I had the mental comfort of knowing I could easily bail in the hole if my back gave out.
Here’s 315x1:
And 255x5:
Notes: the Pin Squats had a lot of discomfort and ‘bad’ pain on the eccentric portion, but were completely pain free on the concentric. I think I get a little loose in the hole, maybe there’s some mild flexion on the decent. I think I’m trying to keep my chest too upright, I need to crunch my abs, bend over earlier, and focus on contracting and arching my low back.
Pin Squat (competition depth)
295x1 @ 7
315x1 @ 9
255x5x5
Competition Press
130x1 @ 7
140x1 @ 8
117.5x4x5
Feeling strong.
Closegrip Incline Bench
100x10 @ 7
110x10 @ 8
105x10 @ 8
100x10 @ 8
Week 5 - Day 2
Bodyweight: 162.2lbs
Need to eat more …
Competition Deadlift
275x1 @ ow my back
315x0 @ wont come off the ground
275x5 @ really easy but back is mad
315x0 @ magically wont come off the ground
275x5 @ my back is mad aka rpe 6 or 7
315x0 @ RPE 11
275x5 @ 6.5
275x5 @ 7
275x5 @ 7
So that happened. Still rehabbing my back apparently. 315 just wouldnt budge for whatever reason. 275 was low RPE but my back wasn’t having it.
Competition Bench
195x1 @ 7
205x1 @ 8
175x4x5
Beltless Squats
185x10x4
Went light and made sure it wasn’t bugging my back.
Week 5 - GPP 1
Bodyweight: 162.0lbs
Chinups
Bodyweight x AMRAP x 4 sets
Total: 39
Sets: 12, 10, 9, 8
Dumbbell Curls
20lbs x AMRAP x 4 sets
Total: 44
Sets: 13, 12, 10, 9
Planks
Bodyweight x AMRAP x 8 mins
Total: 3m 45s
Sets: 45s, 45s, 45s, 45s, 45s
Week 5 - Day 3
2ct Pause Squat
245x4 @ lol
260x4 @ lol
275x4 @ lol
290x4 @ 7
305x4 @ 8
315x4 @ 9
285x4 @ 8
285x4 @ 8
PR! I’ve never even done 315 for reps with comp squat, let alone with a pause. (granted I accidentally did 1-1.5ct pauses on the 315, need to stay down there longer). I did wear my belt for these though, cuz I thought my back might act up. But it didn’t. I fixed my form up and my back is actually neutral in the hole now. All I had to do was bend over as soon as I initiated the decent. I’m way way stronger on the squat than I thought. Here’s a vid of 315x4:
Edit: looking back at the vid, these definitely weren’t RPE 9. They felt like death, but look pretty easy on camera. Need to smash even more weight next time. Not entirely happy with pause length and depth. I hit parallel but didn’t break it. But hey, my back is more neutral, so it’s progress.
Pin Press (shoulder level)
120x4 @ 7.5
125x4 @ 8.5
130x4 @ 9.5
122.5x4 @ 8.5
122.5x4 @ 9
Overshot the RPE a little, but… PR!
Press, beltless
80x10 @ 7
85x10 @ 8
80x10 @ 8
80x10 @ 8
Week 5 - Day 4
Bodyweight: 162.6lbs
Rack Pulls (mid shin)
275x4 @ 7
295x4 @ 8
315x4 @ 9
295x4 @ 8.5
295x4 @ 8.5
Press, beltless
120x4 @ 7
125x4 @ 8
130x4 @ 9
125x4 @ 8.5
125x4 @ 8.5
Romanian Deadlifts
225x10 @ 7
240x10 @ 8
225x10 @ 7.5
225x10 @ 7.5
Business as usual today. No more back issues.
Week 5 - GPP 2
Bodyweight: 163.0lbs !
Chinups
Bodyweight x AMRAP x 4 sets
Total: 39
Sets: 13, 11, 8, 7
Dumbbell Curls
20lbs x AMRAP x 4 sets
Total: 43
Sets: 12, 11, 10, 10
Planks
Bodyweight x AMRAP x 8 mins
Total: 4m
Sets: 60s, 45s, 45s, 45s, 45s
Week 6 - Day 1
Low Stress Week!
Bodyweight: 163.4lbs
Competition Squat
340x1 @ 7
355x1 @ 8
275x6
Competition Press
135x1 @ 7
140x1 @ 8
115x6
Notes: messed up the form a bit. Used hip drive poorly and ended up muscling it off my shoulders. Don’t do that.
Feet Up Bench
135x10 @ 7
140x10 @ 8
145x10 @ 9
Week 6 - Day 2
Bodyweight: 163.4lbs
Competition Deadlift
335x1 @ 7
355x1 @ 8
275x6
Competition Bench
200x1 @ 7
210x1 @ 8
170x6
5-3-0 Tempo Squat
145x10 @ 7
160x10 @ 8
175x10 @ 9
These are death incarnated lol. These weren’t that hard on the legs but my cardiovascular system was at RPE 11.
Week 6 - GPP 1
Bodyweight: 163.8lbs
Chinups
Bodyweight x AMRAP x 4 sets
Total: 39
Sets: 12, 11, 8, 8
Dumbbell Curls
20lbs x AMRAP x 4 sets
Total: 45
Sets: 12, 12, 11, 10
Planks
Bodyweight x AMRAP x 8 mins
Total: 4m
Sets: 60s, 45s, 45s, 45s, 45s
Week 6 - Day 3
Bodyweight: 163.6lbs
5-3-0 Tempo Squat
295x1 @ ?
315x1 @ 8? 7.5? 7?
255x6 @ 8
Each rep is exponentially harder lol.
(Yeah, that’s 4 10s and a 5. I’m that guy.)
Whoops, only hit parallel. These actually aren’t that bad when it’s 1 rep. 6 reps? No thanks.
Press, beltless
135x1 @ 7
140x1 @ 9
120x6 @ 8
135 actually went really well, then I messed up hip drahve completely on 140. But on a positive note, I can confidently press 140 with no hype or belt or mental prep. That’s a 10-15lbs jump in just 6 weeks.
Touch n Go Bench
145x10 @ 7
155x10 @ 8.5
160x10 @ 9
Week 6 - Day 4
Bodyweight: 164.0lbs
Romanian Deadlifts
315x1 @ 8
250x6 @ 8
2ct Pause Press (forehead level)
135x1 @ 8
110x6 @ 8
Pendlay Rows
135x10 @ 7
145x10 @ 8
155x10 @ 9
Week 6 - GPP 2
Bodyweight: 164.0lbs
Chinups
Bodyweight x AMRAP x 4 sets
Total: 39
Sets: 12, 11, 8, 8
Dumbbell Curls
20lbs x AMRAP x 4 sets
Total: 46
Sets: 13, 12, 11, 10
Planks
Bodyweight x AMRAP x 8 mins
Total: 4m
Sets: 60s, 45s, 45s, 45s, 45s
So I’m repeating the first 6 weeks of the program, as I’m not ready to peak and I feel I can get another round of sweet gainz from the volume. Learned alot about RPE and what I’m capable of, and want more technique practice before a true 1rm event. So here we go, volume galore round 2.
Week 1b - Day 1
Bodyweight: 164.2lbs
Competition Squat
340x1 @ 7
360x1 @ 8 (PR)
285x5x5
Competition Press
135x1 @ 7
140x1 @ 8
117.5x4x5
Closegrip Incline Bench
105x10 @ 7
110x10 @ 8
105x10 @ 8
Week 1b - Day 2
Bodyweight: 164.2lbs
Competition Deadlift
340x1 @ 7
360x1 @ 8
285x5x5
Thats the easiest 360 has ever felt. I feel like I’m finally dialing in on the correct technique.
Competition Bench
200x1 @ easy
212.5x1 @ 8 (PR)
175x4x5
Bench increasing slowly but surely.
High Bar Squats
215x10 @ 7
225x10 @ 8
215x10 @ 8
Week 1b - GPP 1
Bodyweight: 164.6lbs
Chinups
Bodyweight x AMRAP x 1 set
Total Reps: 10
Total Tonnage: 1646lbs
Lat Pulldowns
70lbs x AMRAP x 7mins EMOM
Sets: 18, 8, 8, 8, 8, 8, 7
Total Reps: 65
Total Tonnage: 4550lbs
Total Upper Back Tonnage: 6196lbs
Dumbbell Bicep Curls
20lbs x AMRAP x 8 mins EMOM
Sets: 15, 6, 6, 5, 5, 5, 5, 4
Total Reps: 51
Total Tonnage: 1020lbs
Planks
Bodyweight x AMRAP x 8 mins
Sets: 45s, 45s, 45s, 45s, 30s, 30s
Total Time: 4m 0s