29/05/18 | Week 5 - GPP 1
Bodyweight: 170.6lbs
Chinups
Bodyweight x AMRAP x 7 mins EMOM
Total: 34
Sets: 5, 5, 5, 5, 5, 5, 4
Tonnage: 5800
Planks
Bodyweight x AMRAP x 7 mins
Total: 210 seconds
Sets: 30, 30, 30, 30, 30, 30, 30
Armz Supa Set (7 min amrap)
Tricep Pushdowns (rope):
45 x 10, 10, 10, 9, 8, 8, 8
Total: 63
Tonnage: 2835
DB Curls:
20 (per arm) x 10, 10, 10, 9, 8, 8, 8
Total: 63
Tonnage: 2520
Another armzz PR
LISS
30 mins on Airdyne
Distance: 8.31 miles | Average RPM: 55
30/05/18 | Week 5 - Day 2
Bodyweight: 169.6lbs
oops.
Competition Bench
Warmups: 45x6x3, 95x6, 135x6
160x6 @ 6
170x6 @ 7
180x6 @ 8
160x6 @ 6.5
e1rm: 230 (+3) | Volume: 24 | Tonnage: 4020
Bench felt really good today. Looks like the programming is working 
2ct Pause Squat
Warmups: 45x8x3, 135x5, 185x5
225x8 @ 6
235x8 @ 7
245x8 @ 8
225x8 @ 7
e1rm: 335 (+0) | Volume: 32 | Tonnage: 7440
My Squat is starting to resemble an actual low bar squat thanks to Tom C.
Pendlay Row
Warmups: 135x5
140x11 @ 6
150x11 @ 7
160x11 @ 8
150x11 @ 7
e1rm: 241 (+0) | Volume: 44 | Tonnage: 6600
01/06/18 | Week 5 - Day 3
Bodyweight: 170.0lbs
phew.
Competition Deadlift
Warmups: 135x6x3, 185x6, 225x6
275x6 @ 6
290x6 @ 7
305x6 @ 8
275x6 @ 6.5
e1rm: 390 (+7) | Volume: 24 | Tonnage: 6870
This feels like 5/3/1 with the ‘first set last’ 
except this is a low stress week, not the main course.
Incline Bench
Warmups: 45x8x2, 75x5, 95x5
125x8 @ 6
130x8 @ 7
140x8 @ 8.5
130x8 @ 7.5
e1rm: 188 (+4) | Volume: 32 | Tonnage: 4200
SSB Squat
Warmups: 45x5x2, 95x5, 135x5
165x11 @ 6
175x11 @ 7
185x11 @ 8
175x11 @ 7
e1rm: 282 (+0) | Volume: 66 | Tonnage: 7700
04/06/18 | Week 6 - Day 1
Bodyweight: 170.2lbs
Need. More. Food.
Competition Squat
Warmups: 45x6x3, 135x6, 185x6, 225x4, 275x2
315x1 @ 7
335x1 @ 8
275x6 @ 7
275x6 @ 7
275x6 @ 7.5
275x6 @ 7.5
e1rm: 362 (+4) | Volume: 26 | Tonnage: 7250
Competition Press
Warmups: 45x6x3, 75x3, 95x3, 115x1, 125x1
135x1 @ 7
142.5x1 @ 8.5
115x6 @ 6.5
115x6 @ 7
115x6 @ 7
115x6 @ 7
e1rm: 152 (-3) | Volume: 26 | Tonnage: 3038
RDLs
Warmups: 135x11
215x10 @ 6
225x10 @ 7
235x10 @ 8
225x10 @ 8
225x10 @ 8
215x10 @ 8
e1rm: 343 (+4) | Volume: 60 | Tonnage: 13400
05/06/18 | Week 6 - GPP 1
Bodyweight: 169.4lbs
Chinups
Bodyweight x AMRAP x 7 mins EMOM
Total: 34
Sets: 5, 5, 5, 5, 5, 5, 4
Tonnage: 5759
Planks
Bodyweight x AMRAP x 7 mins
Total: 210 seconds
Sets: 30, 30, 30, 30, 30, 30, 30
Armz Supa Set (7 min amrap)
Tricep Pushdowns (rope):
45 x 12, 10, 8, 8, 8, 8, 8
Total: 62
Tonnage: 2790
DB Curls:
20 (per arm) x 12, 10, 8, 8, 8, 8, 8
Total: 62
Tonnage: 2480
LISS
30 mins on Airdyne
Distance: 8.32 miles | Average RPM: 56
06/06/18 | Week 6 - Day 2a
Bodyweight: 170.2lbs
Competition Bench
Warmups: 45x6x2, 95x6, 135x5, 165x3
175x1 @ ???
185x1 @ 10
170x6 @ 9
165x6 @ 9
155x6 @ 8
155x6 @ 8
e1rm: 185 (-45) | Volume: 26 | Tonnage: 4230
So today didn’t go so well. Both shoulders were screaming at me the entire bench session, I couldn’t do the eccentric motion without pain, so these were basically 6-1-0 tempo bench. I brought my grip in closer and closer with each back off set, but it didn’t help much. Shoulders felt fine pressing two days ago and didn’t bug me at all in everyday life, not sure what pissed them off. I’ll chalk it up as just a random bad day.
In a fit of frustration I regretfully called it quits. I’ll do my pause squats and rows tomorrow, and readjust the rest of the week so I don’t miss any training.
08/06/18 | Week 6 - Day 3
Bodyweight: 170.2lbs
Competition Deadlift
Warmups: 135x6x3, 185x6, 225x6, 275x2
315x1 @ unusually heavy
340x0 @ 11
315x1 @ 8
255x6x4
e1rm: 326 (-64) | Volume: 26 | Tonnage: 6750
This keeps happening to my dl. I get real good progress for 4 or 5 weeks and then get a huge loss of strength out of the blue. My dl has never actually progressed with BBM. I’ve been at these numbers since November, gained 20lbs of bw, and dl still won’t budge. My form was approved as good, I just came off a low stress week and other lifts hit PRs, so it’s not a recovery issue. I don’t know how to diagnose and fix this. Very frustrating session.
Incline Bench
Warmups: 45x8x2, 75x5, 95x5
125x7 @ 6
135x7 @ 7
142.5x7 @ 8
135x7 @ 7.5
135x7 @ 8
135x7 @ 8
e1rm: 189 (+1) | Volume: 42 | Tonnage: 5625
SSB Squat
Warmups: 45x5x2, 95x5, 135x5
165x10 @ 6
175x10 @ 7
185x10 @ 8
175x10 @ 7
175x10 @ 7
175x10 @ 7
e1rm: 282 (+0) | Volume: 60 | Tonnage: 10500
09/06/18 | Week 6 - GPP 2
Bodyweight: 169.8lbs
I ate 4700 calories worth of pizza, wings, pop, and bread yesterday (shout out to domino’s) and didn’t even get any water weight gainz. C’mon, man.
Inverted Rows
Bodyweight (@ ~45 degree angle) x AMRAP x 7 mins EMOM
Total: 51
Sets: 12, 10, 7, 6, 6, 5, 5
Tonnage: 6061
V-sits
Bodyweight x AMRAP x 7 mins
Total: 130 seconds
Sets: 30, 20, 20, 15, 15, 15, 15
Armz Supa Set (7 min amrap)
Tricep Pushdowns (straight bar):
55 x 10, 10, 10, 10, 10, 10, 10
Total: 70
Tonnage: 3850
BB Curls:
45 x 10, 10, 10, 8, 8, 8, 8
Total: 62
Tonnage: 2790
HIIT
Airdyne: 20s max effort + 100s slow x 8 sets
Distance: 3.85 miles | Average Max RPM: 96
11/06/18 | Week 7 - Day 1
Bodyweight: 170.2lbs
Competition Squat
Warmups: 45x6x3, 135x6, 185x6, 225x4, 275x2
315x1 @ 6
345x1 @ 8
280x6 @ 7
280x6 @ 7
280x6 @ 7.5
280x6 @ 7.5
e1rm: 373 (+9) | Volume: 26 | Tonnage: 7440
Competition Press
Warmups: 45x6x3, 75x3, 95x3, 115x1, 125x1
135x1 @ paper
145x1 @ 9
115x6 @ 6.5
115x6 @ 6.5
115x6 @ 7
115x6 @ 7
e1rm: 152 (+0) | Volume: 26 | Tonnage: 3040
135 moved the easiest it ever has, was hoping for a smooth 145@8 pr but my body had other plans.
RDLs
Warmups: 135x11
215x10 @ 6
225x10 @ 7
235x10 @ 8
235x10 @ 8
225x10 @ 8
225x10 @ 8
e1rm: 343 (+0) | Volume: 60 | Tonnage: 13600
12/06/18 | Week 7 - GPP 1
Bodyweight: 170.4lbs
Chinups
Bodyweight x AMRAP x 7 mins EMOM
Total: 33
Sets: 5, 5, 5, 5, 5, 4, 4
Tonnage: 5623
Planks
Bodyweight x AMRAP x 7 mins
Total: 210 seconds
Sets: 30, 30, 30, 30, 30, 30, 30
Armz Supa Set (7 min amrap)
Tricep Pushdowns (rope):
40 x 10, 10, 10, 10, 10, 10, 10
Total: 70
Tonnage: 2800
DB Curls:
20 (per arm) x 10, 10, 10, 10, 8, 8, 8
Total: 64
Tonnage: 2560
LISS
30 mins on Airdyne
Distance: 8.81 miles | Average RPM: 61
Listened to music instead of podcasts and ended up unknowingly peddling 10% faster. I hope I didn’t overtrain.
13/06/18 | Week 7 - Day 2
Ugh. Getting real sick and tired of setbacks.
Bodyweight: 171.0lbs
Although at least I PRd this.
Competition Bench
Warmups: 45x6x2, 95x6, 135x5, 165x3
175x1 @ shoulder pain
195x1 @ 9
175x6 @ 8
170x6 @ 8
160x6 @ 8
160x6 @ 8
e1rm: 204 (-26) | Volume: 25 | Tonnage: 4185
Feels like tendinitis in my left shoulder, I think related to my job. It’s irritated by bench, but not overhead press. Preventing me from lifting heavy.
2ct Pause Squat
45x25x3
Lol. So I squatted down to pick up a 10lbs plate, and felt a sudden severe sharp pain in my left hamstring. Hurts like a bitch, had me limping for a while. Any eccentric or concentric hamstring movement hurts right now. How the hell I managed to pull or tear or strain my hamstring from a bodyweight squat, I do not know. I did the bill star protocol, it hurt. Frustrating. Work might be a problem tomorrow.
Couldn’t Pendlay Row so I did 7 mins of lat pull down GPP work.
14/06/18 | Week 7 - GPP 2
Left hamstring still pretty fucked. I’m hoping this isn’t a bill starr protocol kinda thing. I tried to Pendlay Row today and couldn’t do 135 without sharp acute pain in the upper left hammy. Walking is okay, but stairs, bending over, and the act of sitting down or up are a pain in the butt. I’ll see what happens with dl tomorrow I guess.
I can’t squat, deadlift, or bench now. Hmm. Time to just do ohp, chins, arms and abs, and be a beach bro?
Bodyweight: 171.0lbs
Inverted Rows
Bodyweight (@ ~45 degree angle) x AMRAP x 7 mins EMOM
Total: 52
Sets: 12, 10, 7, 6, 6, 6, 5
Tonnage: 6224
Armz Supa Set (7 min amrap)
Tricep Pushdowns (straight bar):
55 x 10, 10, 10, 10, 10, 10, 10
Total: 70
Tonnage: 3850
BB Curls:
45 x 10, 10, 10, 8, 8, 8, 8
Total: 62
Tonnage: 2790
LISS
30 mins on Airdyne
Distance: 8.01 miles | Average RPM: 53
Did LISS instead of HIIT to not irritate my hamstring too much.
15/06/18 | Week 7 - Day 3
Man, strength is weird. Shitty 2 weeks capped off with a solid session. Also my hamstring magically healed over night. Very neat that pain levels and injury levels aren’t well correlated.
Bodyweight: 170.8lbs
Competition Deadlift
Warmups: 135x6x3, 185x6, 225x6, 275x3, 295x1, 315x1
340x1 @ that’s not heavy
360x1 @ 8
290x6 @ 7
290x6 @ 7
290x6 @ 7.5
290x6 @ 7.5
e1rm: 387 (-3) | Volume: 26 | Tonnage: 7660
Pretty happy with this. The 305x6 @ 8 two weeks ago put 360 as my theoretical 1@8, and it was pretty spot on today. Consistency and logic like this is rare for my dl.
Incline Bench
Warmups: 45x8x2, 75x5, 95x5, 115x3
130x7 @ 6
135x7 @ 7
145x7 @ 8
135x7 @ 7
135x7 @ 7
135x7 @ 7.5
e1rm: 192 (+3) | Volume: 42 | Tonnage: 5705
Incline PRs err week.
SSB Squat
Skipped it to go eat some pizza. Fuck it, I do what I want.
18/06/18 | Week 8 - Day 1
Bodyweight: 170.4lbs
SSB Squat w/ belt
Warmups: 45x6x3, 135x6, 185x4, 225x3
265x1 @ 6
285x1 @ 8
225x6 @ 7
225x6 @ 7
225x6 @ 7
225x6 @ 7
e1rm: 308 | Volume: 26 | Tonnage: 5950
Taking Austin’s recommendation to try replacing comp squat with SSB Squat for a few weeks, since I’ve had a poor mental and physical relationship with squatting lately. Boy they were hard, but I managed ~78% of my comp Squat which seems reasonable. It was a nice break from low bar squats.
Competition Press
Warmups: 45x6x3, 75x3, 95x3, 115x1, 125x1
135x1 @ paper
145x1 @ 9
117.5x6 @ 6.5
117.5x6 @ 6.5
117.5x6 @ 7
117.5x6 @ 7
e1rm: 152 (+0) | Volume: 26 | Tonnage: 3100
135 moved very easily again, and 145 was a near brick wall again. I’m afraid I may be too low of a responder to get stronger get with this volume.
RDLs
Warmups: 135x8, 185x5
230x8 @ 6
240x8 @ 7
250x8 @ 8
250x8 @ 8
250x8 @ 8
250x8 @ 8
e1rm: 345 (+2) | Volume: 48 | Tonnage: 11760
My RDL e1rm is catching my deadlift. I should do strongman or something since I seem to excel at 5-8 rep maxes and not 1rms.
edit: realized I types in number of reps wrong on spreadsheet, my e1rm jumped 2 pounds not 22.
19/06/18 | Week 8 - GPP 1
Bodyweight: 170.2lbs
I’m really failing at the ‘building’ part of powerbuilding.
Lat Pulldowns (chin up grip)
100lbs x AMRAP x 7 mins EMOM
Total: 56
Sets: 8, 8, 8, 8, 8, 8, 8
Tonnage: 5600
Armz Supa Set (7 min amrap)
Tricep Pushdowns (rope):
40 x 11, 11, 11, 10, 10, 10, 10
Total: 73
Tonnage: 2920
DB Curls:
20 (per arm) x 11, 11, 10, 8, 8, 8, 8
Total: 64
Tonnage: 2560
LISS
30 mins on Airdyne
Distance: 9.14 miles | Average RPM: 62
Armz PR and Cardio PR. Beach bod confirmed.
20/06/18 | Week 8 - Day 2
Bodyweight: 171.2lbs (PR)
Competition Bench
Warmups: 45x6x3, 95x6, 135x6, 155x2, 175x1
195x1 @ ez
210x1 @ 8
172.5x6 @ 6.5
172.5x6 @ 7
172.5x6 @ 7
172.5x6 @ 7
e1rm: 228 | Volume: 26 | Tonnage: 4485
No more shoulder issues! 210 felt very sturdy and strong, a solid @8.
Pendlay Row
Warmups: 135x5, 145x8
155x8 @ 6
165x8 @ 7
175x8 @ 8
170x8 @ 7
170x8 @ 7.5
165x8 @ 7.5
e1rm: 239 (-2) | Volume: 48 | Tonnage: 8000
Love these. Used to hate 'em.
Squats? What squats?
21/06/18 | Week 8 - GPP 2
Experimenting and mixing thins up.
Bodyweight: 171.4lbs
Pendlay Rows
135 x AMRAP x 7 mins EMOM
Total: 56
Sets: 8, 8, 8, 8, 8, 8, 8
Tonnage: 7560
Tried Jordan’s method of ‘pick a weight your can do for 15 reps and do it for sets of 8’, and I really liked it. Need to go a tiny bit heavier though, I think I can 15 rep 145 with good form.
Armz Supa Set (7 min amrap)
DB Lying Tricep Extensions:
20 (per arm) x 10, 10, 10, 10, 8, 8, 8
Total: 64
Tonnage: 2560
BB Curls:
45 x 10, 10, 10, 10, 8, 8, 8
Total: 64
Tonnage: 2880
The LTEs were bugging both elbows a bit. If its an ongoing thing I’ll just stick to pushdowns. But I wanted to try a novel tricep stress.
HIIT
(20s @ RPE 10 + 100s @ RPE 4-5) x 8 sets
Distance: 8.12 miles | Average Max RPM: 98
I much, much, much prefer LISS to HIIT. Sprinting is awful.
22/06/18 | Week 8 - Day 3
Gee golly, my triceps are sore today. I guess the LTEs were pretty novel.
Bodyweight: 171.2lbs
Competition Deadlift
Warmups: 135x6x3, 185x6, 225x6, 275x3, 295x1, 315x1 (double overhand PR)
340x1 @ lol
365x1 @ 8
300x6 @ 7
300x6 @ 7
300x6 @ 7.5
300x6 @ 8
e1rm: 394 (+4) | Volume: 26 | Tonnage: 7905
Two good deadlift sessions in a row!? What has BBM put in my milk. Feeling super confident, technique is on point, weight is challenging but smooth.
Incline Bench
Warmups: 45x8x2, 75x5, 95x5, 115x3
135x7 @ 6
140x7 @ 7
147.5x7 @ 8.5
140x7 @ 7
140x7 @ 7.5
135x7 @ 7.5
e1rm: 193 (+1) | Volume: 42 | Tonnage: 5858
Last day of incline bench for a long while. Gonna miss it, I learned to enjoy it a lot, arguably more than flat bench.
SSB Squat
175x8 @ 6
185x8 @ 7
195x8 @ 8
195x8 @ 8
195x8 @ 8
195x8 @ 8
e1rm: 267 | Volume: 48 | Tonnage: 9120
I’ve lost all will and motivation to squat. I used to love it and now it’s just something I hate doing.
25/06/18 | Week 9 - Day 1
So I thought I was gonna get a low stress week to start the block, instead I got 5x5 squats
Bodyweight: 171.4lbs
Competition Squat
Warmups: 45x6x3, 135x6, 185x4, 225x3, 275x3
315x1 @ 7
315x1 @ 7
255x5 @ 6
255x5 @ 6
255x5 @ 6
255x5 @ 6
255x5 @ 6
e1rm: 340 | Volume: 27 | Tonnage: 7005
I feel pretty detrained with squats, gonna ease my way back into it. Practiced my single twice, didn’t quite hit depth the first time.
Competition Press
Warmups: 45x6x3, 65x5, 85x3, 105x3, 125x1
135x1 @ paper
145x1 @ 8
120x5 @ 6.5
120x5 @ 6.5
120x5 @ 7
120x5 @ 7
120x5 @ 7
e1rm: 157 (+5) | Volume: 27 | Tonnage: 3280
Damn I felt strong today. 145 was smoooth.
Snatch Grip RDLs
Warmups: 135x8, 185x5
205x8 @ 6
225x8 @ 7
235x8 @ 8
225x8 @ 8
225x8 @ 8
225x8 @ 8
e1rm: 321 | Volume: 48 | Tonnage: 10720
Umm. The wide grip puts the bar right over the boys at the top. It’s uh, unfortunate. Reminder to myself to wear compression shorts on Mondays.
26/06/18 | Week 9 - GPP 1
Bodyweight: 170.6lbs
Lat Pulldowns (chin up grip)
100lbs x AMRAP x 6 mins EMOM
Total: 48
Sets: 8, 8, 8, 8, 8, 8
Tonnage: 4800
just realized I calculated last weeks wrong…
Armz Supa Set (6 min amrap)
Tricep Pushdowns (rope):
45 x 10, 9, 8, 8, 8, 8
Total: 51
Tonnage: 2295
DB Curls:
20 (per arm) x 10, 9, 8, 8, 8, 8
Total: 51
Tonnage: 2040
LISS
30 mins on Airdyne
Distance: 9.34 miles | Average RPM: 64