All,
I’ve used a few of BBM’s templates over the years, and will be using the Hypertrophy style approach this time with some modifications based on my experience using the program a few times.
Previously I have been a decent recreational runner, achieving a 5:20 mile and 19:57 5K (6:24 mile pace) at a BW of about 195 pounds. This time around I will be attempting to break back into the sub 6 range on the mile, while maintaining higher levels of strength than I was at that time. I hovered around a 425/275/500 then. I had considered trying for a SOF contract with one of the branches of the military (thus the balanced focus), but ended up shelving that, and quit running for a long time. I never used much high mileage training; I rarely ran more than 10 miles per week. I found that intervals and tempo runs were adequate for achieving the fair times I had above, which is what I’ll be doing on the GPP days (along with the requisite arm, back, and abs work).
Recent Performance:
Bench - 265 x 6
Press - 160 x 10
Squat - 420 x 10, 500 x 1
Deadlift - 500 x 7, 560 x 1
400m Run - 1:11
Mile Run - 6:27
Bodyweight: 208-209
*I’m much better with reps than maximal strength.
I’ll update this tomorrow with Day 1
1 Like
Day 1 (Friday)
LB Squat w/ belt
345 x 6 @ 6
395 x 6 @ 6
420 x 6 @ 8
345 x 6 @ 6
Bench w/ belt
205 x 10 @ 6
225 x 10 @ 7
215 x 10 @ 6
Yates Rows
185 x 10 @ 6 x 3 sets
DB Bench
78 x 20 @ 6
68 x 10 x 2 sets @ 6
Day 2 (Saturday)
Deadlift w/ belt
315 x 10 @ 6
345 x 10 @ 6
375 x 12 @ 6
Press w/ belt
145 x 6 @ 6
155 x 6 @ 7
165 x 6 @ 9
145 x 6 @ 6
UH Pull-Downs
110 x 10 @ 6
115 x 10 @ 6
120 x 10 @ 7
Machine Extensions
45 x 25 @ 8
45 x 10 x 2 sets @ 6
Day 3 (Sunday)
Narrow HB Squat w/ belt (light)
185 x 15 x 2 sets @ 6
Dips
35 x 10 @ 6
45 x 10 @ 6
55 x 10 @ 7
Pull-Ups
BW x 10 x 3 sets @ 6
Lying Leg Curls
72 x 14 @ 9
72 x 10 x 2 sets @ 8
Leaning Machine Curls
35 x 25 @ 6
35 x 10 x 2 sets @ 6
Day 4 (today, Monday)
Run
400m WU
5 x 0.12 miles w/ 1:30 rest - 0:36, 0:36, 0:38, 0:37, 0:36 - 3:03 total, 5:05 / mile pace
Leg Levers - 5 x 0:30 on, 0:30 off - 2:30 total work
Not a bad first interval workout back. Pacing was steady, probably could have reduced to 1:00-1:15 rests and had comparable performance.
Week 1, Day 5 - Tuesday
Pin Squat w/ belt
275 x 10 @ 6
295 x 10 @ 6
315 x 10 @ 6
Stayed conservative with these
CG Bench w/ belt
205 x 6 @ 6
225 x 6 @ 6
235 x 6 @ 7
240 x 8 @ 8 - should have been six reps, but rage/10
Wide Pull-Downs
120 x 10 @ 6
125 x 10 x 2 sets @ 6
Standing DB SA Press
50 x 18 @ 9
50 x 10 @ 6
50 x 10 @ 6
First set was an AMRAP with a rep in the tank
Week 1, Day 6 - Wednesday
Morning BW - 209.2
Snatch Grip Deadlift w/ belt
315 x 6 @ 6
335 x 6 @ 6
355 x 6 @ 6
405 x 6 @ 6
First time with these in a long time, stayed conservative. For the first five weeks, they will be my heavier deadlift variant, and the comp style deadlift will be done in a higher rep range. After five weeks, those positions will be reversed. I needed a break from heavy conventional, competition style pulling.
Beltless Seated Press
115 x 10 @ 6
135 x 10 @ 7
135 x 10 @ 8
BB Curls
85 x 18 @ 8
85 x 10 @ 6
85 x 10 @ 6
Lying Leg Curls
70 x 10 @ 6
80 x 10 @ 9
75 x 10 @ 8
Bench V-Ups
BW x 15 x 3 sets @ 6
Week 1, Day 6 - Wednesday (continued)
Run:
3 x 0.20 miles w/ 1:45 rest - 1:07, 1:02, 1:01 - 3:10 total, 5:17 / mile pace
These were good. I didn’t warm-up for this, just finished the lift and drove to the track.
The first rep was a little slower as I used it to warm-up somewhat. These were a bit faster than I expected/anticipated.
Should have entitled it “Logan’s Run” imo.
Oh man, that’s awesome, didn’t even think of it. I wish I could update the title to that.
Week 2, Day 1
Squat w/ belt
345 x 6 @ 6
375 x 6 @ 6
425 x 6 @ 8 - up five pounds from last week, similar RPE
365 x 6 @ 7
Next week I will add an additional down set.
Bench w/ belt
205 x 10 @ 6
230 x 10 @ 8
220 x 10 @ 8
Same as above, inched up slightly and will add a down set next week.
Yates Rows
190 x 10 @ 6
190 x 10 @ 6
190 x 10 @ 6
Added five pounds from last week. I can handle more weight on these, but prefer to keep them slow and controlled. Sloppy rows give me almost no “pump/mind-muscle connection”.
DB Bench
83 x 20 @ 9
73 x 12 x 2 sets @ 6
Added five pounds from last week. These are plate loaded, and slightly more awkward than a standard dumbbell. I added five pounds to the two down sets, and made them feet-up and sets of 12, as opposed to 10 to make them harder. I’m not trying to kill myself with these, just get some supplementary pressing.
Week 2, Day 2 (Saturday)
Deadlift w/ belt
315 x 10 @ 6
355 x 10 @ 6
405 x 10 @ 6 - unbroken reps
These moved fast today. I didn’t have to pause any between reps on the 405x10 (though I do come to a dead stop between reps).
Press w/ belt
145 x 6 @ 6
167 x 6 @ 8
155 x 6 @ 7
155 x 6 @ 8
Shifted the order slightly. I took the top set on set #2, as opposed to set #3 from last week. I used more weight on the down sets too.
UH Pull-Downs
120 x 10 @ 6
125 x 10 @ 6
135 x 12 @ 8 (PR)
Machine Extensions
47 x 30 @ 9
47 x 14 x 2 sets @ 6
Week 2, Day 3
Narrow HB Squat w/ belt
205 x 15 @ 6
210 x 15 @ 6
Same as last week, these are purposefully light, as I do intervals the next day. I actually feel these a lot in my quads, and they make my legs feel better than they did prior to the session.
Weighted Dips
35 x 10 @ 6
60 x 10 @ 7
70 x 10 @ 8
I had planned for 60x10 to be the top set, but it was surprisingly easy, so I went ahead and inched up the third set. I’ll add a down set next week.
Lying Leg Curls
75 x 15 @ 8 (PR)
70 x 10 @ 6
70 x 10 @ 7
Pull-Ups
BW x 10 @ 6
BW x 10 @ 6
BW x 10 @ 7
Leaning Machine Curls
40 x 20 @ 8
40 x 15 x 2 sets @ 6
Week 2, Day 4
Morning Weight: 209.0
Run
6 x 0.12 miles w/ 1:30 rest - 0:37, 0:37, 0:37, 0:36, 0:37, 0:36 - 3:40 total, 5:06 / mile pace
Leg Levers - 6 x 0:30 on, 0:30 off - 3:00 total work
These felt excellent. I added a rep from last week, but kept rest periods consistent. I’ll likely add a rep for two more weeks, and then hold steady rep-wise, but knock rest periods to 1:15.
Week 2, Day 5
Pin Squat w/ belt
275 x 10 @ 6
295 x 10 @ 6
325 x 12 @ 7 (PR by default)
Whew, these are hard with higher reps. I likely will not add another set to these next week, but will start adding weight to the top set and cap it at ten reps - 365x10 would be pretty cool here.
CG Bench w/ belt
205 x 6 @ 6
225 x 6 @ 6
250 x 6 @ 9
235 x 6 @ 8
Will definitely add a set next week.
Wide Lat Pull-Downs
130 x 10 @ 6
130 x 10 @ 6
130 x 15 @ 7 (PR)
SA Standing DB Press
58 x 12 @ 8 (PR)
48 x 12 @ 6
48 x 12 @ 6
Week 2, Day 6
Snatch Deadlift w/ belt
315 x 6 @ 6
340 x 6 @ 6
360 x 6 @ 6
410 x 6 @ 6
Still fairly easy, but will keep adding weight to the top set.
Beltless Seated Press
135 x 10 @ 8
135 x 10 @ 9
125 x 10 @ 8
Lying Leg Curls
70 x 10 @ 6
90 x 10 @ 9 (PR) - been after two plates for ten since I bought this bench (it’s a plate loaded curl) last year.
70 x 10 @ 7
BB Curls
90 x 20 @ 8
90 x 10 @ 6
90 x 10 @ 6
Week 2, Day 7
Run:
4 x 0.18 miles w/ 1:45 rest - 0:55, 0:53, 0:55, 0:57 - 3:40 total, 5:06 / mile pace
Last week I did 3 x 0.20 and averaged a 5:17 pace, so these were an improvement. The second rep was actually at a 4:54 pace, and felt surprisingly good.