| WEEK TEN | SPECIALIZATION |
|---|---|
| DAY #3 | THURS. FEB 14, 2019 |
| Daily Summary: | More snow shovelling / ice scraping. Also a slight performance dip across the board today. |
| Bodyweight: | 175 / 79.5 |
| Session Length: | 1h 21m |
| - | |
| 2CT PAUSE SQUAT | |
| Prescription: | 1@8, 3@8 x 4 sets |
| Warmups: | 45x4x2, 135x4, 185x3, 225x3, 275x1, 295x1 |
| Set # | WEIGHT (lbs) |
| 1 | 315 |
| 2 | 335 |
| 3 | 305 |
| 4 | 305 |
| 5 | 295 |
| 6 | 295 |
| Summary: | e1rm: 356 |
| Notes: | Really wasn’t motivated to squat today, everything felt so heavy. |
| - | |
| TOUCH N’ GO BENCH | |
| Prescription: | 1@8, 3@8 x 4 sets |
| Warmups: | 45x5x2, 95x5, 135x3, 175x3, 195x1 |
| Set # | WEIGHT (lbs) |
| 1 | 210 |
| 2 | 225 |
| 3 | 205 |
| 4 | 205 |
| 5 | 200 |
| 6 | 200 |
| Summary: | e1rm: 239 |
| Notes: | Also felt heavy, but no shoulder issues. |
| - | |
| PRESS | |
| Prescription: | 6@6, 6@7, 6@8 x 4 sets |
| Warmups: | 45x6 |
| Set # | WEIGHT (lbs) |
| 1 | 95 |
| 2 | 100 |
| 3 | 105 |
| 4 | 105 |
| 5 | 105 |
| 6 | 105 |
| Summary: | e1rm: 135 |
| Notes: | These too felt heavy. Body not willing to work with me today. Felt sluggish af the whole workout. |
| WEEK TEN | SPECIALIZATION |
|---|---|
| DAY #4 | FRI. FEB 15, 2019 |
| Daily Summary: | This is the most I’ve ever wanted to NOT train since starting with BBM group programming. I really mentally struggled this whole workout, I just really didn’t want to be there. Kind of excited to finish this block in 2 weeks and do some light hypertrophy stuff. |
| Bodyweight: | 176.2 / 80.1 |
| Session Length: | 1h 29m |
| - | |
| 2CT PAUSE DEADLIFT | |
| Prescription: | 1@8, 3@8 x 4 sets |
| Warmups: | 135x5x2, 185x3, 225x3, 275x2, 315x1 |
| Set # | WEIGHT (lbs) |
| 1 | 345 |
| 2 | 365 |
| 3 | 340 |
| 4 | 340 |
| 5 | 340 |
| 6 | 340 |
| Summary: | e1rm: 394 |
| Notes: | |
| - | |
| PIN BENCH | |
| Prescription: | 1@8, 3@8 x 4 sets |
| Warmups: | 45x5x2, 95x5, 135x5, 165x3 |
| Set # | WEIGHT (lbs) |
| 1 | 195 |
| 2 | 205 |
| 3 | 185 |
| 4 | 185 |
| 5 | 185 |
| 6 | 185 |
| Summary: | e1rm: 221 |
| Notes: | |
| - | |
| RDL | |
| Prescription: | 6@6, 6@7, 6@8 x 4 sets |
| Warmups: | None |
| Set # | WEIGHT (lbs) |
| 1 | 245 |
| 2 | 255 |
| 3 | 265 |
| 4 | 265 |
| 5 | 265 |
| 6 | 265 |
| Summary: | e1rm: 341 |
| Notes: | You know what? I prefer 3-0-3 tempo squats over these dang things. |
| WEEK ELEVEN | TAPER |
|---|---|
| DAY #1 | MON. FEB 18, 2019 |
| Daily Summary: | Fuck it. I’m doing my taper / peak this week. I feel physically and mentally done with this block, so I’m prematurely ending it by one week. Have a really busy week this week too, so the reduced training time will be helpful. All my second attempts this week will be all time PRs, so I’m happy enough with that, not too worried about a “suboptimal” peak. Also as another bonus, I started group programming one week late, so this actually catches me up with the rest of the group. So yeah, mock meet this Saturday morning. |
| Bodyweight: | 176.2 / 80.1 |
| Session Length: | 1h 2m |
| - | |
| COMPETITION SQUAT | |
| Prescription: | 1@8, 3@9 |
| Warmups: | 45x5x3, 135x6, 185x4, 225x4, 275x2, 315x1 |
| Set # | WEIGHT (lbs) |
| 1 | 345 |
| 2 | 365 |
| 3 | 345 |
| Summary: | e1rm: 394 |
| Notes: | Plan: 1st: 365 / 2nd: 385 (PR) / 3rd: 390-405 |
| - | |
| COMPETITION BENCH | |
| Prescription: | 1@8, 3@9, -5% x 3 reps |
| Warmups: | 45x5x2, 95x3, 135x3, 175x1, 195x1 |
| Set # | WEIGHT (lbs) |
| 1 | 215 |
| 2 | 225 |
| 3 | 215 |
| 4 | 205 |
| Summary: | e1rm: 242 |
| Notes: | Plan: 1st: 225 / 2nd: 235 (PR) / 3rd: 240-245 |
| - | |
| COMPETITION DEADLIFT | |
| Prescription: | 1@8 |
| Warmups: | 135x5x2, 185x3, 225x3, 275x1, 315x1, 345x1 |
| Set # | WEIGHT (lbs) |
| 1 | 365 |
| 2 | 385 |
| Summary: | e1rm: 421 |
| Notes: | Plan: 1st: 385 / 2nd: 410 (PR) / 3rd: 415-435 |
| WEEK ELEVEN | TAPER |
|---|---|
| GPP #1 | TUES. FEB 19, 2019 |
| Daily Summary: | GPP on a Tuesday? #MuscleConfusion. I’ve been in a real funk this last week and a half, training motivation is very low. Skipped triceps this GPP so I can try and hit a sweet Bench PR on Saturday. |
| Bodyweight: | 176.4 / 80.2 |
| Session Length: | 34m |
| - | |
| CHINUPS (NEUTRAL GRIP) | |
| Time | Weight |
| 3 sets @8 | Bodyweight |
| Notes: | |
| - | |
| PLANKS | |
| Time | Weight |
| 5 mins | Bodyweight |
| Notes: | |
| - | |
| BARBELL CURLS | |
| Time | Weight |
| 3 sets @8 | 45lbs |
| Notes: | |
| - | |
| AIR BIKE (LISS) | |
| Time | Distance |
| 20 mins | 10.01km |
| Notes: |
| WEEK ELEVEN | TAPER |
|---|---|
| DAY #2 | WED. FEB 20, 2019 |
| Daily Summary: | Au revoir, strength block. |
| Bodyweight: | 177.2 / 80.6 |
| Session Length: | 40m |
| - | |
| COMPETITION SQUAT | |
| Prescription: | 1@8 |
| Warmups: | 45x5x3, 135x5, 185x5, 225x3, 275x2, 315x1 |
| Set # | WEIGHT (lbs) |
| 1 | 345 |
| 2 | 365 |
| Summary: | e1rm: 389 |
| Notes: | Oof. 365 was heavy. |
| - | |
| COMPETITION BENCH | |
| Prescription: | 1@8 |
| Warmups: | 45x5x2, 95x5, 135x3, 175x1, 195x1 |
| Set # | WEIGHT (lbs) |
| 1 | 215 |
| 2 | 225 |
| Summary: | e1rm: 242 |
| Notes: | Thumbs up. |
| - | |
| COMPETITION DEADLIFT | |
| Prescription: | Stare at bar and visualize a wicked 1@10 |
| Warmups: | |
| Set # | WEIGHT (lbs) |
| 1 | 1000 |
| Summary: | e1rm: ONE THOUSAND POUNDS! |
| Notes: | |
TEST DAY! | WEEK 11 DAY 3 | SAT FEB 23 2019
tl;dr: 405/240/410 - 1055lbs total @ 176.2lbs BW = 327 Wilks
COMPETITION SQUAT
1st: 365#
2nd: 385#
3rd: 405#
Hit my first 4 plate squat! Feels great. My squat really exploded this training block. Hit 363 at my meet just 11 weeks ago, and already added 42lbs. I’m pretty sure I hit depth.
COMPETITION BENCH
1st: 225#
2nd: 237.5#
3rd: 240#
Bench PR! Failed my 2nd attempt. Honest reason? I farted really loudly on the descent and it made me laugh, and totally messed up my bar path, ha. I was pretty sure I had the strength so I went with 240 for my 3rd, and it ended up being a perfect @10. I maybe had 242.5, but definitely not 245. I’ll take the PR.
COMPETITION DEADLIFT
1st: 385#
2nd: 410#
3rd: 430#
Oof. Deadlifts did not go so well this training block. 410 is a 5lbs PR from 11 weeks ago, and it was about an @9.25. It wasn’t quite max effort, but it was very hard, and fatigued me too much to do a 3rd attempt. I decided to just YOLO 430# even though there was a 1% chance of getting it, since if I got it, I’d have an unofficial Regional Qualifying Total for the Ontario Provincial Championship. It didn’t even budge off the floor. My squat and deadlift are essentially the same now. Oh well. Cheers to a better deadlift response this next cycle.
SUMMARY
Since starting BBM Group Programming 11 weeks ago:
Squat: 363 → 405 (+42)
Bench: 231 → 240 (+9)
Deadlift: 405-> 410 (+5)
Bodyweight: 176 → 176 (+0)
This week did it’s job of a mental palate cleanse and getting me excited to train again. I’m really looking forward to getting started on a 4 week hypertrophy block Monday. Super happy with squats, bench is fine, and really disappointed with deadlifts. Got a lot of work to do.
2 Likes
| WEEK TWELVE | HYPERTROPHY |
|---|---|
| DAY #1 | MON. FEB 25, 2019 |
| Daily Summary: | 4 Week Hypertrophy Block now. I’ve committed to cutting weight for its duration. My 35" waist / 21% BF didn’t change at all while maintaining weight through the last 11 week cycle, so I wanna take this opportunity to trim some fat. Initial target is 200g P, 55g F, 225g C (2200 cals). I’ll probably go back into maintenance mode once I get back into strength work again. I’ve never actually really “cut” before, so this will be a journey for me. Curious to see how I psychologically and physiologically respond to it. |
| Bodyweight: | 175.0 / 79.5 |
| Session Length: | 42m |
| - | |
| COMPETITION SQUAT | |
| Prescription: | 8@6, 8@7 x 2 sets |
| Warmups: | 45x8x3, 135x8, 185x8, 225x8 |
| Set # | WEIGHT (lbs) |
| 1 | 245 |
| 2 | 255 |
| 3 | 255 |
| Summary: | e1rm: 359 |
| Notes: | Road to a 500lbs Squat starts today. I didn’t expect a 405 e1rm, but I used a lot less weight than expected. These sets of 8 kicked my ass  |
| - | |
| COMPETITION PRESS | |
| Prescription: | 8@6, 8@7 x 2 sets |
| Warmups: | 45x8x2, 75x8 |
| Set # | WEIGHT (lbs) |
| 1 | 95 |
| 2 | 100 |
| 3 | 95 |
| Summary: | e1rm: 141 |
| Notes: | |
| - | |
| INCLINE BENCH (30*) | |
| Prescription: | 14-16 @8, Myoreps |
| Warmups: | 45x10 |
| Set # | WEIGHT (lbs) |
| 1 | 100 |
| 2 | 100 |
| 3 | 100 |
| 4 | 100 |
| 5 | 100 |
| 6 | 100 |
| Summary: | e1rm: 167 |
| Notes: | Wasn’t sure what weight to use, but 100# ending up being perfect. I think there’s lava flowing through my chest and delts, cool. |
| WEEK TWELVE | HYPERTROPHY |
|---|---|
| DAY #2 | TUES. FEB 26, 2019 |
| Daily Summary: | Wowie. I woke up with that ‘hit by a truck’ feeling and with some gnarly hamstring/adductor and chest/delt DOMS. Lowest e1rms in a long time today, but it was actually kind of a fun workout. And super short. |
| Bodyweight: | 175.8 / 79.9 |
| Session Length: | 43m |
| - | |
| COMPETITION DEADLIFT | |
| Prescription: | 8@6, 8@7 x 2 sets |
| Warmups: | 135x8x2, 185x8, 225x8 |
| Set # | WEIGHT (lbs) |
| 1 | 255 |
| 2 | 265 |
| 3 | 265 |
| Summary: | e1rm: 373 |
| Notes: | Wow. Gasping for air between sets. |
| - | |
| COMPETITION BENCH | |
| Prescription: | 8@6, 8@7 x 2 sets |
| Warmups: | 45x8x2, 95x8 |
| Set # | WEIGHT (lbs) |
| 1 | 135 |
| 2 | 145 |
| 3 | 145 |
| Summary: | e1rm: 204 |
| Notes: | The empty bar was burning my chest from the DOMS. Those dang myoreps. 20% drop in e1rm lmao. |
| - | |
| SSB SQUAT | |
| Prescription: | 14-16 @8, Myoreps |
| Warmups: | 45x5x2 |
| Set # | WEIGHT (lbs) |
| 1 | 135 |
| 2 | 135 |
| 3 | 135 |
| 4 | 135 |
| Summary: | e1rm: 225 |
| Notes: | Wow. These were a friendly reminder that my conditioning could use some work. |
| WEEK TWELVE | HYPERTROPHY |
|---|---|
| GPP #1 | WED. FEB 27, 2019 |
| Daily Summary: | To be frank: I feel like shit. My entire body is sore, especially my hamstrings, which almost have me limping. Feels like I weigh 500 pounds and just want to sleep for a week straight. Apparently 3 sets of 8 on the comp lifts is beyond my work capacity at the moment? Shrug. Whatever. I came really close to skipping GPP today but mustered the will to do it. Taking some inspiration from the other logs around here and trying out something new for my GPP days. |
| Bodyweight: | 175.4 / 79.7 |
| Session Length: | 46m |
| - | |
| UPPER BACK | |
| Exercise 1: | Chin Ups (Neutral Grip) |
| Prescription: | AMRAP @8 x 3 sets w/ 60s rest |
| Weight: | bodyweight |
| Reps/Set: | 8, 6, 5 |
| Exercise 2: | Inverted Row |
| Prescription: | AMRAP @8 x 3 sets w/ 60s rest |
| Weight: | bodyweight, parallel to floor |
| Reps/Set: | 6, 6, 6 |
| - | |
| CORE | |
| Exercise 1: | Planks |
| Prescription: | 3.5 min AMRAP |
| Weight: | bodyweight, feet on floor |
| Reps/Set: | 60, 60, 30 |
| Exercise 2: | Anti-Rotation Band Hold |
| Prescription: | 3.5 min AMRAP |
| Weight: | 90lbs band |
| Reps/Set: | 30, 30, 30 |
| - | |
| ARMS | |
| Exercise 1: | Triceps Pushdown (Straight Bar) |
| Prescription: | AMRAP @8 x 3 sets w/ 60s rest |
| Weight: | 30lbs |
| Reps/Set: | 15, 12, 8 |
| Exercise 2: | Barbell Curls |
| Prescription: | AMRAP @8 x 3 sets w/ 60s rest |
| Weight: | 45lbs |
| Reps/Set: | 17, 12, 10 |
| - | |
| CONDITIONING | |
| Exercise 1: | Air Bike |
| Prescription: | LISS: 25mins @ 6 |
| Distance: | 11.76km |
Hey man, nice work on your test day. That’s awesome.
Yea, starting a hypertrophy block post meet\test day is a special kind of struggle. I can totally relate.Going from doing 6-8 working reps in a squat session to 25+ is a bit of a change, but it get’s better 
| WEEK TWELVE | HYPERTROPHY |
|---|---|
| DAY #3 | THURS. FEB 28, 2019 |
| Daily Summary: | Feeling a lot better today, although my hammies are still bathing in hydrochloric acid #catastrophizing. Shortest workout ever, blasting through these sets. |
| Bodyweight: | 175.0 / 79.5 |
| Session Length: | 39m |
| - | |
| SSB SQUAT | |
| Prescription: | 8@6, 8@7, 8@8, -5% x 8 reps |
| Warmups: | 45x8x2, 135x8 |
| Set # | WEIGHT (lbs) |
| 1 | 175 |
| 2 | 185 |
| 3 | 195 |
| 4 | 185 |
| Summary: | e1rm: 264 |
| Notes: | Sort of tempo’d these to work through the hamstring DOMS. |
| - | |
| CLOSEGRIP INCLINE BENCH (45*) | |
| Prescription: | 8@6, 8@7, 8@8, -5% x 8 reps |
| Warmups: | 45x8, 75x8 |
| Set # | WEIGHT (lbs) |
| 1 | 95 |
| 2 | 105 |
| 3 | 115 |
| 4 | 105 |
| Summary: | e1rm: 155 |
| Notes: | Probably went too light on these. |
| - | |
| PIN PRESS (NOSE LEVEL) | |
| Prescription: | 14-16 @8, Myoreps |
| Warmups: | 45x6 |
| Set # | WEIGHT (lbs) |
| 1 | 80 |
| 2 | 80 |
| 3 | 80 |
| 4 | 80 |
| 5 | 80 |
| Summary: | e1rm: 133 |
| Notes: | Ow. That sweet, sweet deltoid fire. |
| WEEK TWELVE | HYPERTROPHY |
|---|---|
| DAY #4 | FRI. MARCH 1, 2019 |
| Daily Summary: | Playing with bands today. They’re not in the program, but I’m adult and I’ll do what I want. |
| Bodyweight: | 174.6 / 79.4 |
| Session Length: | 45m |
| - | |
| DEADLIFT W/ BANDS | |
| Prescription: | 8@6, 8@7, 8@8, -5% x 8 reps |
| Warmups: | 135x8*, 135x8, 185x8 |
| Set # | WEIGHT (lbs) |
| 1 | 225 |
| 2 | 245 |
| 3 | 255 |
| 4 | 245 |
| Summary: | e1rm: 344 |
| Notes: | Bands: Zero tension at the bottom, ~50lbs at the top. These gave me some crazy middle and upper back pump, could really feel those muscles. Challenged my grip too. |
| - | |
| TNG BENCH W/ BANDS | |
| Prescription: | 8@6, 8@7, 8@8, -5% x 8 reps |
| Warmups: | 45x8x2 |
| Set # | WEIGHT (lbs) |
| 1 | 95 |
| 2 | 105 |
| 3 | 115 |
| 4 | 105 |
| Summary: | e1rm: 155 |
| Notes: | Bands: ~75lbs at top, ~45lbs at chest. These are really fun. |
| - | |
| PENDLAY ROW | |
| Prescription: | 14-16 @8, Myoreps |
| Warmups: | 135x3 |
| Set # | WEIGHT (lbs) |
| 1 | 135 |
| 2 | 135 |
| 3 | 135 |
| 4 | 135 |
| 5 | 135 |
| Summary: | e1rm: 225 |
| Notes: | |
| WEEK TWELVE | HYPERTROPHY |
|---|---|
| GPP #2 | SAT. MARCH 2, 2019 |
| Daily Summary: | |
| Bodyweight: | 174.0 / 79.1 |
| Session Length: | 33m |
| - | |
| UPPER BACK | |
| Exercise 1: | Lat Pulldowns |
| Prescription: | AMRAP @8 x 3 sets w/ 60s rest |
| Weight: | 70lbs |
| Reps/Set: | 15, 11, 10 |
| Exercise 2: | Chest Supported DB Row |
| Prescription: | AMRAP @8 x 3 sets w/ 60s rest |
| Weight: | 25lbs (per arm) |
| Reps/Set: | 8, 8, 8 |
| - | |
| CORE | |
| Exercise 1: | V-Sits |
| Prescription: | 3.5 min AMRAP |
| Weight: | bodyweight, feet on floor |
| Reps/Set: | 60, 45, 45 |
| Exercise 2: | Side Planks |
| Prescription: | 3.5 min AMRAP |
| Weight: | bodyweight, feet on floor |
| Reps/Set: | 30, 30, 20 |
| - | |
| ARMS | |
| Exercise 1: | DB Lying Triceps Extensions |
| Prescription: | AMRAP @8 x 3 sets w/ 60s rest |
| Weight: | 15lbs (per arm) |
| Reps/Set: | 15, 11, 8 |
| Exercise 2: | DB Curls |
| Prescription: | AMRAP @8 x 3 sets w/ 60s rest |
| Weight: | 20lbs (per arm) |
| Reps/Set: | 15, 11, 10 |
| - | |
| CONDITIONING | |
| Exercise 1: | Air Bike |
| Prescription: | HIIT: (20s @ 10, 100s @ 0) x 6 rounds |
| Distance: | 1.67km |
| WEEK THIRTEEN | HYPERTROPHY |
|---|---|
| DAY #1 | MON. MARCH 4, 2019 |
| Daily Summary: | Down 1.7lbs in first week of cutting. I don’t feel overly hungry, but I do miss eating. |
| Bodyweight: | 173.8 / 75.0 |
| Session Length: | 53m |
| - | |
| COMPETITION SQUAT | |
| Prescription: | 8@6, 8@7 x 4 sets |
| Warmups: | 45x8x3, 135x8, 185x8 |
| Set # | WEIGHT (lbs) |
| 1 | 225 |
| 2 | 245 |
| 3 | 245 |
| 4 | 245 |
| 5 | 245 |
| Summary: | e1rm: 345 |
| Notes: | Hard to believe I squatted 405 nine days ago. Man 245 for 8s was tough as hell. Definitely didn’t feel like I could add weight to the bar and stay under @8. |
| COMPETITION PRESS |
| Prescription: |
| Warmups: |
| Set # |
| 1 |
| 2 |
| 3 |
| 4 |
| 5 |
| Summary: |
| Notes: |
| - |
| INCLINE BENCH (30*) |
| Prescription: |
| Warmups: |
| Set # |
| 1 |
| 2 |
| 3 |
| 4 |
| 5 |
| Summary: |
| Notes: |
| |
| WEEK THIRTEEN | HYPERTROPHY |
|---|---|
| DAY #2 | TUES. MARCH 5, 2019 |
| Daily Summary: | Sets of 8 didn’t eat my soul today. It is a good day. |
| Bodyweight: | 173.6 / 78.9 |
| Session Length: | 53m |
| - | |
| COMPETITION DEADLIFT | |
| Prescription: | 8@6, 8@7 x 4 sets |
| Warmups: | 135x8x2, 185x8, 225x8 |
| Set # | WEIGHT (lbs) |
| 1 | 245 |
| 2 | 265 |
| 3 | 265 |
| 4 | 265 |
| 5 | 265 |
| Summary: | e1rm: 374 |
| Notes: | |
| - | |
| COMPETITION BENCH | |
| Prescription: | 8@6, 8@7 x 4 sets |
| Warmups: | 45x8x2, 95x8 |
| Set # | WEIGHT (lbs) |
| 1 | 135 |
| 2 | 155 |
| 3 | 155 |
| 4 | 155 |
| 5 | 155 |
| Summary: | e1rm: 218 |
| Notes: | |
| - | |
| SSB SQUAT | |
| Prescription: | 14-16 @8, Myorep |
| Warmups: | 45x8 |
| Set # | WEIGHT (lbs) |
| 1 | 135 |
| 2 | 135 |
| 3 | 135 |
| 4 | 135 |
| 5 | 135 |
| 6 | 135 |
| Summary: | e1rm: 225 |
| Notes: | These still ate my soul though. |
| WEEK THIRTEEN | HYPERTROPHY |
|---|---|
| GPP #1 | WED. MARCH 6, 2019 |
| Daily Summary: | Did this yesterday but logging it today. |
| Bodyweight: | 174.2 / 79.2 |
| Session Length: | 52m |
| - | |
| UPPER BACK | |
| Exercise 1: | Chin Ups (Neutral Grip) |
| Prescription: | AMRAP @8 x 4 sets w/ 60s rest |
| Weight: | bodyweight |
| Reps/Set: | 10, 7, 6, 5 |
| Exercise 2: | Inverted Row |
| Prescription: | AMRAP @8 x 4 sets w/ 60s rest |
| Weight: | bodyweight, parallel to floor |
| Reps/Set: | 6, 6, 6, 6 |
| - | |
| CORE | |
| Exercise 1: | Planks |
| Prescription: | 4 min AMRAP |
| Weight: | bodyweight, feet on floor |
| Reps/Set: | 60, 60, 45 |
| Exercise 2: | Anti-Rotation Band Hold |
| Prescription: | 4 min AMRAP |
| Weight: | 90lbs band |
| Reps/Set: | 30, 30, 30, 30 |
| - | |
| ARMS | |
| Exercise 1: | Triceps Pushdown (Straight Bar) |
| Prescription: | AMRAP @8 x 4 sets w/ 60s rest |
| Weight: | 30lbs |
| Reps/Set: | 20, 12, 9, 8 |
| Exercise 2: | Barbell Curls |
| Prescription: | AMRAP @8 x 4 sets w/ 60s rest |
| Weight: | 50lbs |
| Reps/Set: | 15, 10, 8, 7 |
| - | |
| CONDITIONING | |
| Exercise 1: | Air Bike |
| Prescription: | LISS: 30mins @ 6 |
| Distance: | 14.11km |
| WEEK THIRTEEN | HYPERTROPHY |
|---|---|
| DAY #3 | THURS. MARCH 7, 2019 |
| Daily Summary: | Bought a new pair of bands so I could play with squatting with bands. |
| Bodyweight: | 173.2 / 78.7 |
| Session Length: | 45m |
| - | |
| SSB SQUAT W/BANDS | |
| Prescription: | 8@6, 8@7, 8@8 x 3 sets |
| Warmups: | 45x8x2, 135x8 |
| Set # | WEIGHT (lbs) |
| 1 | 155 |
| 2 | 165 |
| 3 | 175 |
| 4 | 175 |
| 5 | 175 |
| Summary: | e1rm: 236 |
| Notes: | Band Tension: 0# at the bottom, around 50-60# at the top, but not exactly sure. |
| - | |
| CLOSEGRIP INCLINE BENCH (45*) | |
| Prescription: | 8@6, 8@7, 8@8 x 3 sets |
| Warmups: | 45x8x2, 95x8 |
| Set # | WEIGHT (lbs) |
| 1 | 105 |
| 2 | 115 |
| 3 | 120 |
| 4 | 125 |
| 5 | 125 |
| Summary: | e1rm: 169 |
| Notes: | |
| - | |
| PIN PRESS (EYE LEVEL) | |
| Prescription: | 14-16 @8, Myoreps |
| Warmups: | 45x8 |
| Set # | WEIGHT (lbs) |
| 1 | 82.5 |
| 2 | 82.5 |
| 3 | 82.5 |
| 4 | 82.5 |
| 5 | 82.5 |
| Summary: | e1rm: 138 |
| Notes: | |
| WEEK THIRTEEN | HYPERTROPHY |
|---|---|
| DAY #4 | FRI. MARCH 8, 2019 |
| Daily Summary: | |
| Bodyweight: | 173.6 / 78.9 |
| Session Length: | 48m |
| - | |
| DEADLIFT W/BANDS | |
| Prescription: | 8@6, 8@7, 8@8 x 3 sets |
| Warmups: | 135x8*, 135x8, 185x8 |
| Set # | WEIGHT (lbs) |
| 1 | 225 |
| 2 | 245 |
| 3 | 255 |
| 4 | 255 |
| 5 | 255 |
| Summary: | e1rm: 344 |
| Notes: | |
| - | |
| TNG BENCH W/ REVERSE BANDS | |
| Prescription: | 8@6, 8@7, 8@8 x 3 sets |
| Warmups: | 45x8x2, 95x8, 135x8 |
| Set # | WEIGHT (lbs) |
| 1 | 155 |
| 2 | 165 |
| 3 | 175 |
| 4 | 175 |
| 5 | 175 |
| Summary: | e1rm: 236 |
| Notes: | |
| - | |
| PENDLAY ROW | |
| Prescription: | 14-16 @8, Myoreps |
| Warmups: | None |
| Set # | WEIGHT (lbs) |
| 1 | 145 |
| 2 | 145 |
| 3 | 145 |
| 4 | 145 |
| 5 | 145 |
| Summary: | e1rm: 242 |
| Notes: | |
| WEEK THIRTEEN | HYPERTROPHY |
|---|---|
| GPP #2 | SAT. MARCH 9, 2019 |
| Daily Summary: | |
| Bodyweight: | 173.4 / 78.8 |
| Session Length: | 52m |
| - | |
| UPPER BACK | |
| Exercise 1: | Lat Pulldowns |
| Prescription: | AMRAP @8 x 4 sets w/ 60s rest |
| Weight: | 70lbs |
| Reps/Set: | 15, 10, 9, 9 |
| Exercise 2: | Chest Supported DB Row |
| Prescription: | AMRAP @8 x 4 sets w/ 60s rest |
| Weight: | 45lbs (per arm) |
| Reps/Set: | 10, 10, 10, 10 |
| - | |
| CORE | |
| Exercise 1: | V-Sits |
| Prescription: | 4 min AMRAP |
| Weight: | bodyweight, feet on floor |
| Reps/Set: | 60, 60, 45 |
| Exercise 2: | Side Planks |
| Prescription: | 4 min AMRAP |
| Weight: | |
| Reps/Set: | 45, 30, 30 |
| - | |
| ARMS | |
| Exercise 1: | DB Lying Triceps Extensions |
| Prescription: | AMRAP @8 x 4 sets w/ 60s rest |
| Weight: | 15lbs (per arm) |
| Reps/Set: | 17, 12, 10, 9 |
| Exercise 2: | DB Curls |
| Prescription: | AMRAP @8 x 4 sets w/ 60s rest |
| Weight: | 20lbs (per arm) |
| Reps/Set: | 17, 12, 10, 8 |
| - | |
| CONDITIONING | |
| Exercise 1: | Air Bike |
| Prescription: | HIIT: (20s @ 10, 100s @ 0) x 7 rounds |
| Distance: |
| WEEK FOURTEEN | HYPERTROPHY |
|---|---|
| DAY #1 | MON. MARCH 11, 2019 |
| Daily Summary: | |
| Bodyweight: | 172.4 / 78.4 |
| Session Length: | 1h 11m |
| - | |
| COMPETITION SQUAT | |
| Prescription: | 1@8, 6@8 x 3 sets |
| Warmups: | 45x6x3, 135x6, 225x6, 275x2, 315x1 |
| Set # | WEIGHT (lbs) |
| 1 | 335 |
| 2 | 355 |
| 3 | 295 |
| 4 | 295 |
| 5 | 295 |
| Summary: | e1rm: 391 |
| Notes: | |
| - | |
| COMPETITION PRESS | |
| Prescription: | 1@8, 6@8 x 4 sets |
| Warmups: | 45x6x2, 95x3, 115x1, 125x1 |
| Set # | WEIGHT (lbs) |
| 1 | 135 |
| 2 | 145 |
| 3 | 120 |
| 4 | 120 |
| 5 | 120 |
| 6 | 120 |
| Summary: | e1rm: 154 |
| Notes: | |
| - | |
| INCLINE BENCH (30*) | |
| Prescription: | 14-16 @8, Myorep |
| Warmups: | 45x8 |
| Set # | WEIGHT (lbs) |
| 1 | 110 |
| 2 | 110 |
| 3 | 110 |
| 4 | 110 |
| 5 | 110 |
| Summary: | e1rm: 183 |
| Notes: | |