Monday, Week 74, Day 1
BW: 196lb, waist: 37"
Squat: 335lb 1@8; 270lb 55@8 (4 minute rests)
1ct Bench: 260lb 1@8; 210lb 55@8 (4 minute rests)
BB Row: 200lb 4@7, 215lb 4@8, 230lb 4@9, 220lb 4@9
Tuesday, Week 74, Day 2
Deadlift: 377lb 1@8; 300lb 55@7-8 (4 minute rests)
Press: 152lb 1@8.5; 122lb 55@ (4 minute rests)
Tempo Squat: 165lb 10@7, 175lb 10@8, 185lb 10@9; 175lb 10@9
I feel like I lost a ton of strength in the last 12 weeks of weight loss. Squat went from 365lb 1@9 to 335lb 1@8, which is probably unusual. I’m going to work hard to be true to RPE and not overshoot (as I have a tendency to do) and peter our early on 12 week strength.
Don’t beat yourself up too much Mike, you’re losing weight and staying strong! Keep up the good work man, glad to see you’re still training!
Wednesday, Week 74, Day 3
Slingshot (Blue) Bench: 235lb 4@6, 250lb 4@7, 270lb 4@9, 260lb 4@9, 255lb 4@9
Thursday, Week 74, Day 3.5
Squat, no belt: 240lb 4@6.5, 252lb 4@7.5, 265lb 4@8.5; 260lb 4@8.5, 260lb 4@9
Pin Press, shoulder: 90lb 10@7, 100lb 10@8, 110lb 10@9, 100lb 10@9
Rack Pull: 300lb 4@7, 320lb 4@8, 340lb 4@9, 320lb 4@9
Friday, Week 74, Day 4
CGBP: 200lb 4@7, 215lb 4@8, 230lb 4@9, 220lb 4@9
RDL: 205lb 10@7, 215lb 10@8, 225lb 10@9, 215lb 10@9
Thanks, Nate. Only one more ICU rotation ever to annihilate the gains, so hopefully things are going up from here.
Monday, Week 75, Day 1
BW: 196
Squat: 337lb 1@8; 272lb 55@7-8 (4 min rests)
Bench: 262lb 1@8; 212lb 55@8 (3 min rests)
BB Row: 200lb 4@7, 220lb 4@8, 235lb 4*2@9
The squat single felt MUCH easier than last weeks. Might have even been a 7.5. I changed my diet last week to +70 carbs, +10 protein and -10 fat from my fat loss macros the last 12 weeks. Macros last week wound up being:
Protein 209g (goal 210)
Carbs: 312g (goal 310)
Fat: 62g (goal 60)
I should be back in the 350s in no time and then moving beyond!
Tuesday, Week 75 Day 2
Deadlift: 380lb 1@8; 305lb 55@8
Press: 155lb 1@8; 125lb 55@7-8
Tempo Squat: 167lb 10@7, 177lb 10@8, 187lb 10*2@9
Wednesday, Week 75 Day 3
Overload Bench (Blue Slingshot): 242lb 4@6.5, 255 4@7.5, 272lb 4@8.5; 265lb 4@8.5, 260lb 4@8 (underestimated again)
Thursday, Week 75, Day 3.5
Squat, no belt: 240lb 4@6, 255lb 4@7.5, 270lb 4@9; 260lb 4@9, 255lb 4@9
Pin Press, shoulder: 92lb 10@7, 102lb 10@8; 112lb 10@9, 102lb 10@9
Rack Pull: 302lb 4@7, 322lb 4@8; 342lb 4@9, 322lb 4@9
Friday, Week 75, Day 4
CGBP: 205lb 4@7, 220lb 4@8; 232lb 4@9, 222lb 4@9
RDL: 205lb 10@7, 220lb 10@8; 230lb 10*2@9
Monday, Week 76, Day 1
Squat: 342lb 1@8; 282lb 54@8
Bench: 265lb 1@8; 220lb 54@7
BB Row: 200lb 4@7, 220lb 4@8, 235lb 4*2@9
Tuesday, Week 76, Day 2
Deadlift: 382lb 1@8; 315lb 54@8
Press: 157lb 1@8; 127lb 54@8 (Single PR)
Tempo Squat: 160lb 10@7, 170lb 10@8, 175lb 10*2@9
Having tempo squats at the end of Tuesday just doesn’t ever seem to go well.
Thursday, Week 76, Day 3
BW: 198lb
Overload Bench (Blue Slingshot) 247lb 4@7, 262lb 4@8, 277lb 4@9, 270lb 4*2@8.5
Squat, no belt: 245lb 4@7, 260lb 4@8, 275lb 4@9, 265lb 4@9, 260lb 4@9
Pin Press, Shoulder: 95lb 10@7, 105lb 10@8, 115lb 10@9, 105lb 10@9
Friday, Week 76, Day 4
Rack Pull: 305lb 4@7, 325lb 4@8; 345lb 4@8.5, 325lb 4@9, 305lb 4@9
CGBP: 205lb 4@7, 220lb 4@8; 235lb 4@9, 225lb 4@9, 220lb 4@9
RDL: 205lb 10@7, 220lb 10@8, 235lb 10*2@9
Definitely feeling some major gains on my pulls and presses.
Saturday, Week 76, GPP
Chins: BW + 20lb AMRAP *8minutes (35 reps)
LISS: Bike *20 mins
Monday, Week 77, Day 1
BW: 197.6, waist 37.5"
Squat: 345lb 1@8; 285lb 54@8
Bench: 267lb 1@8; 222lb 54@8 [weight PR!]
BB Row: 200lb 4@6, 220lb 4@7, 235lb 4*3@8-9
Tuesday, Week 77 Day 2
Deadlift: 385lb 1@8; 320lb 54@8-9 [PR @ RPE 8]
Press: 160lb 1@8; 130lb 54@8 [weight PR!]
Tempo Squat: 150lb 10@6, 160lb 10@7, 170lb 10@8-9 [meh]
I added 400/day, yet my weight stays the same.
Wednesday, Week 77 GPP1
7 Supersets of:
Farmer’s Walk: 110b * 140ft
BW Chins: 6 reps
90s rest
Really getting tired of my bike. I’ve been watching a bunch of old Alan Thrall videos and decided to try Farmer’s walks as my HIIT. I understand it’s not BBM’s preferred modality.
Thursday, Week 77, Day 3
Overload Bench (Blue Slingshot): 252lb 4@7, 267lb 4@8; 280lb 4@9, 272lb 4@9, 265lb 4@9
Squat, no belt: 250lb 4@7, 265lb 4@8; 275lb 4@9, 265lb 4@9, 255lb 4@9
Pin Press, shoulder: 97lb 10@7, 107lb 10@8, 117lb 10@9, 105lb 10@9
Friday, Week 77, Day 4
Rack Pull: 310lb 4@7, 330lb 4@8; 350lb 4@9, 325lb 4@9, 310lb 4@9
CGBP: 207lb 4@7, 225lb 4@8; 237lb 4@9, 230lb 4@9, 225lb 4@9
RDL: 200lb 10@7, 220lb 4@8, 235lb 10*2@9
My rack pull used to be pretty weak relative to my deadlift, but I feel like it’s blown up over the past 4 weeks. Ready for my deload week!
Saturday, Week 77 GPP2
LISS Bike *20 mins
Chins BW+20lb 8 minutes AMRAP (37 reps)
Monday, Week 78, Day 1 (low stress, week 5)
Squat: 347lb 1@9; 290lb 42@7
1ct Bench: 270lb 1@8; 227lb 42@7 [weight PR!]
3ct Bench: 240lb 1@8, 230lb 3@8.5, 225lb 3@9
Wow. Squat sucked majorly. I think it’s a form issue. I video’d each set. On the single, my hips shoot back out of the bottom and everything grinds to a halt. On the sets of 4 reps, my hips drive up instead of back out of the bottom and everything just follows through.
Tuesday, Week 78, Day 2
Deadlift: 387lb 1@8; 327lb 42@8
Press: 162lb 1@10 (dunno what happened here); 135lb 42@8
5-3-0 squat: 160lb 8@7, 170lb 8@8, 180lb 8@9
Wednesday, Week 78, GPP 1
Farmers walk, 180lb * 60 feet * 4 (my jerry-rigged farmers walk contraption broke halfway through. I ordered a set of titan implements!)
BB Row 135lb *12 * 8 EMOM
LISS Bike *10 mins
Thursday, Week 78, Day 3
Floor press: 275lb 1@8.5; 250lb 4@9.5???
5-3-0 Squat: 225lb 1@7, 245lb 1@8; 225lb 4@9
Press, no belt: 110lb 8@7, 120lb 8@8, 125lb 8@9
I find floor press to just be incredibly uncomfortable. I don’t think the weight is limited by strength as much as it is limited by my shoulders and triceps hurting by being shoved into the concrete.
Friday, Week 78, Day 4
BW: 198
2ct Paused DL: 345lb 1@8; 325lb 4@9
Touch and Go Bench: 255lb 1@8; 235lb 4@9
SLDL: 200lb 4@6, 220lb 4@7.5, 240lb 4@8.5
Monday, Week 79, Day 1
Squat: 347lb 1@8.5; 292lb 44@8
Bench: 272lb fail; 227lb 44@8
3ct Bench: 180lb 8@8, 190lb 8@9, 185lb 8@9, 170lb 8*2@9-10 [jelly arms / 3 min rest]
Failing bench was super frustrating. I went from 270lb 1@8 last week to 272lb fail this week. 250lb felt fine and was RPE 7. Guess it just happens?
Tuesday, Week 79, Day 2
BW: 198.4lb
Deadlift: 387lb 1@8; 227lb 44@8
Press: 160lb 1@9 [better than last week, I think this is a technique issue I’ve run in to]; 135lb 44@8
Squat, no belt: 180lb 8@7, 200lb 8@8; 220lb 8@9, 200lb 8@9, 190lb 8@9 (3 min rest)
Weight gain has ground to a halt, which might be partially responsible for my pressing failures. averaged over the past 2 weeks, I’m currently eating 225g protein, 291g carbs, 86g fat for a total of 2838 calories. That’s +600 from when I was losing weight, and I’ve only gained 2lb back. Going to bump up another 200 calories and see where it takes me.
Wednesday, Week 79, Day 3
Floor Press: 275lb 1@8; 260lb 3@9.5, 250lb 3@9, 240lb 3@9
2ct Squat: 275lb 1@8, 260lb 3@9, 250lb 32@8.5-9
Press, no belt: 105lb 8@7, 115lb 8@8, 122lb 8@9, 115lb 82@8.5-9
(had to move this a day early due to limited time on Thursday)
Thursday, Week 79, GPP 1
6 Supersets of:
BB Row 135lb *12
Farmers walk 220lb *60 feet
30s plank
90s rest
Friday, Week 79, Day 4
BW: 197.2lb
2ct Paused Deadlift: 350lb 1@8; 335lb 3@9, 315lb 3@9, 300lb 3@9
SLDL: 205lb 8@7, 225lb 8@8, 245lb 8@9, 235lb 8@9, 225lb 8@9
Touch and Go Bench: 260lb 1@fail (something is wrong with my bench this week), 235lb 3*2@9-10, 225lb 3@9
Saturday, Week 79, GPP 2
Hiking *1 hour
Chins BW+20lb 8 minutes (42 reps)
Monday, Week 80, Day 1
Squat: 350lb 1@8.5 (feeling better); 295lb 44@8
Bench: 272lb 1@8 [weight PR!]; 230lb 44@8
2ct Bench: 165lb 8@6, 175lb 8@7, 185lb 8*3@8-9
Tuesday, Week 80, Day 2
Deadlift: 390lb 1@8; 332lb 44@8
Press: 160lb 1@8; 137lb 44@8
Squat, no belt: 200lb 8@7, 210lb 8@8; 220lb 8@9, 210lb 8@9, 200lb 8@9
Wednesday, Week 80, GPP1
LISS: 20 minutes bike
Thursday, Week 80, Day 3
Floor Press: 277lb 1@8.5; 260lb 3@9.5, 250lb 3@9, 245lb 3@9
2ct Squat: 282lb 1@8; 260lb 3@9, 250lb 3*2@9
Press, no belt: 105lb 8@7, 115lb 8@8, 125lb 8@9, 115lb 8@9, 110lb 8@9
A little off now because I’m on nights this week, so I’m 1) not sleeping well and 2) training right after waking up.
Friday, Week 80, Day 4
2ct Paused Deadlift: 355lb 1@8; 340lb 3@9, 325lb 3@9, 310lb 3@9
TnG Bench, no belt: 255lb 1@8; 235lb 3@9, 225lb 32@8.5-9
SLDL: 210lb 8@7, 230lb 8@8, 250lb 8@9, 230lb 82@9
BB Row: 135lb *12 reps *8 sets EMOM
Monday, Week 81, Day 1
BW: 198.8, waist 37"
Squat: 342lb 1@8, 355lb 1@9; 295lb 43@8 meh
Bench: 262lb 1@7.5, 277lb 1@9 [weight PR]; 232 43@8
2ct Bench: 170lb 8@7, 180lb 8@8; 190lb 8@9, 180lb 8*2@9
Tuesday, Week 81, Day 2
Deadlift: 380lb 1@8, 395lb 1@9 (maybe 8.5); 332lb 43@8
Press: 152lb 1@8, 162lb 1@fail (I hate the press); 137lb 43@8
Squat, no belt: 200lb 8@7, 215lb 8@8, 230lb 8@9, 210lb 8*2@8.5-9
I’m struggling with these squat numbers just not really moving. My belt fits 3 notches tighter than it did 5 months ago, which is a win, but I think I’m going to have to gain weight to move the squat. I’ve been trying since the start of 12 week strength, but I haven’t really gained despite eating around 3000 calories per day.
Thursday, Week 81, Day 3
Floor Bench: 275lb 1@9 (these still just don’t agree with me); 255lb 3@9, 250lb 3@9, 245lb 3@9
2ct pause Squat: 285lb 1@8; 265 3@9, 255lb 3@9, 250lb 3@9
Press, no belt: 107lb 8@7, 117lb 8@8, 127lb 8@9, 120lb 8*2@9
Friday, Week 81, Day 4
2ct Paused Deadlift: 360lb 1@7.5; 340lb 3@9, 330lb 3@9, 320lb 3@9 These felt awesome.
Touch N Go Bench: 260lb 1@8; 240lb 3@9, 230lb 32@8.5-9
SLDL: 215lb 8@7, 235lb 8@8, 255lb 8@9, 235lb 82@9
https://youtu.be/NQj3ZBxeM8I
Monday, Week 82, Day 1
BW: 199lb
Deadlift: 385lb 1@7.5, 400lb 1@8.5 [PR]; 342 32@7-7.5
Press: 152lb 1@8.5, 160lb 1@; 142lb 32@8
Press, no belt: 95lb 10@7, 105lb 10@8, 115lb 10@9
Deadlift felt great today. I’m hoping for a 420lb single at RPE 9.5-10 in 4 weeks.
Wednesday, Week 82, Day 2
Pin Squat: 280lb 1@8; 245lb 6@8
Pin Bench: 245lb 1@8; 215lb 6@9
BB Row: 180lb 10@7, 190lb 10@8, 200lb 10@9