Hey Everyone. I have been back and fourth with BBM programing and have been struggling with different things over the years. I started going to the gym to get fit about mid 2016. It took me about a year to start being serious and actually get onto a program. I tried some bodybuilding.com stuff and got really into building strength and getting into powerlifting. I did a few rounds of starting strength but always got stuck around 260 in the squat and hit a 300 lbs deadlift. I kept trying but getting burnt out. After roughly a year and a half I began looking elsewhere. I did the bridge and felt it didn’t work great for strength for me. I tried greyskull LP,5/3/1 and struggled with my lifts and weight. I was told I was underweight so I put on weight. At some point I woke up and looked in the mirror and saw a fat guy who had ok lifts but didn’t feel good about myself anymore. I jumped back on some BBM programing I found on Alan Thralls youtube, the untamed method, and did good for a bit. The four days a week got to much for the family and tried to modify it but couldn’t do it. I was beat up and had to change again. Most recently I was running 5/3/1 but grew bored and noticed myself gaining weight and looking poor again. So I came to the conclusion its time to fight back and get healthy. I know some might think its a foolish new years resolution that won’t go far but, Lifting is something that I love and fitness has been a habit formed its just time to dial it in.
My goal for the year is to look good and feel good. Since I started this journey I have lifted weight and focused on strength but maybe its time to focus on being lean and fit. I am starting with the bridge 1.0 again and this time I am using a percentage calculator for most lifts that I have totals for so I can push myself for the RPE. I also plan to focus on diet and the GPP portion. Here are my current stats:
Male
35 years old
5’10
185.6 lbs
16.5% estimated body fat
42.6% estimated muscle mass
Squat- 1X170
Bench- 1X155
Deadlift- 3X210
OHP- 4X100
Notes-squat was ok. Felt heavy but pushed for the RPE knowing that it wasn’t a real RPE just a mind game. Cg bench went well and worked up higher than I thought was possible. Rack pulls maybe too heavy but good to push for it. The pins placed as low as possible, just below the knee
Notes- a little early and feeling kinda tired to be working out but started off fairly well. Pushed on the paused squats and went higher in weight than I thought was going to happen. Took time to rest which is rare. Attempted to hit 150 on the paused squats but lost balance and called it for the day. Press good. Didn’t get as high as I wanted too but still good. Barbell rows good, could feel them on the back
Notes-dL was good. Went heavier than I should. Bench was heavy and didn’t get to go as heavy as I felt I should have. The tempo squat is my enemy so I did a slow box squat and went as heavy as I could. Did the rest of my GPP for the week to finish up the week.
Notes-squat was good. Increased weight a little but felt good. Cg bench was good. Grip hard to get right but was able to get through it and hit more weight than last time. Rack pulls did good.