6/12/18 - BBM 12 Week Strength - Week 4, Day 3
HBS w/belt
350 x 4 @6.5
365 x 4 @8
380 x 4 @8.5
380 x 4 @9
370 x 4 @9 (4-5 minute rests)
Slingshot Bench
275 x 4 @6.5
285 x 4 @8.5
290 x 4 @9.5
285 x 4 @9
285 x 4 @9 (3-4 minute rests)
CG Incline Bench
175 x 10 @6
185 x 10 @7
190 x 9 @10
180 x 9 @9.5 (3-3.5 minute rests)
A little frustrated by slingshot bench, but otherwise a good session.
6/13/18 - BBM 12 Week Strength - Week 4, Day 4
Beltless Paused DL
365 x 4 @6
385 x 4 @7
405 x 4 @8.5
405 x 4 @9
385 x 4 @9 (3-4 minute rests)
CG Bench
230 x 4 @6
245 x 4 @8
255 x 4 @9.5
245 x 4 @8.5
245 x 4 @8.5 (3.5-4.5 minute rests)
RDL
275 x 10 @6.5
295 x 10 @8
315 x 10 @9
295 x 10 @8 (3-4 minute rests)
Wow, good session. I couldn’t make it to the U Mich gym today, so I wasn’t able to do mid-shin rack pulls as I normally would since I don’t have blocks or a crappy/bent bar to sacrifice in my basement. I opted for paused deads instead, which is what I’ll be doing in that slot in the coming mesocycle anyway. I set a PR on paused deads - I think my previous best was 375 x 4 @7.5 - and I then went on to set a 10 pound PR on cg bench as well. Not sure what’s going on, but I’ll take it.
6/16/18 - BBM 12 Week Strength - Week 5, Day 1 - Low Stress
LBS w/belt
460 x 1 @8.5
390 x 4 @7.5
385 x 4 @7
Comp Bench
280 x 1 @9.5
230 x 4 @6.5
235 x 4 @7
3-count Paused Bench
195 x 8 @7
200 x 8 @8
200 x 8 @9
Squats felt pretty good, but I screwed up my bench single; my bar path was pretty egregious. I might be the worst bench presser of all time, lol. Oh well.
6/17/18 - BBM 12 Week Strength - Week 5, Day 2 - Low Stress
DL w/belt
500 x 1 @8
425 x 4 @7
425 x 4 @7.5
Press w/belt
205 x 1 @9.5
170 x 4 @7
170 x 4 @7
Beltless 5-3-0 Tempo LBS
185 x 8 @?
205 x 8 @7ish
225 x 8 @8.5
Deads went well, but I’m having a pretty bad week for the upper body movements.
6/19/18 - BBM 12 Week Strength - Week 5, Day 3 - Low Stress
Beltless 5-3-0 Tempo LBS
355 x 1 @8
315 x 4 @9
Floor Press
280 x 1 @8.5
250 x 4 @9
CG Incline
185 x 8 @6
200 x 8 @7
205 x 8 @8
Good session; nothing to report.
6/20/18 - BBM 12 Week Strength - Week 5, Day 4 - Low Stress
Beltless Paused DL
430 x 1 @8
405 x 4 @8.5
TnG Bench
275 x 1 @7.5
265 x 4 @10
SLDL
275 x 8 @<6
300 x 8 @6
325 x 8 @7.5
Went too heavy on bench and too light on SLDL - d’oh!
6/21/18 - BBM 12 Week Strength - Week 5 - GPP
DB Chest-supported Row
8-minute AMRAP: 126 (combined DB weight) x 48 reps
Ab Rollout
8-minute AMRAP: 56 reps
Airdyne
HIIT: 30 sec on / 2 min off, 6 rounds
DB Curl
40 x 8 x 3
6/23/18 - BBM 12 Week Strength - Week 6, Day 1
LBS w/belt
465 x 1 @9
390 x 4 @7.5
390 x 4 @8
385 x 4 @7.5
385 x 4 @8 (~4 minute rests)
Comp Bench
275 x 1 @8
235 x 4 x 4 (@7-8, 3-4 minute rests)
3-count Paused Bench
185 x 8 @6
195 x 8 @7
200 x 8 @9
195 x 8 @8.5
185 x 8 @10 (3-4 minute rests)
Tied my all-time squat PR today, but, even at RPE 9, it was considerably easier than it was the first time around. Also, bench felt a lot better this week than last, though dialing in the intensity on 3-count paused bench was tricky - so much benching!
6/24/18 - BBM 12 Week Strength - Week 6, Day 2
DL w/belt
505 x 1 @8.5
425 x 4 x 4 (~@7.5, 4-5 minute rests)
Press w/belt
200 x 1 @8.5
170 x 4 x 4 (@7, 3-3.5 minute rests)
HBS w/belt
275 x 8 @6
290 x 8 @6.5
305 x 8 x 3 (@7-7.5, 3-4 minute rests)
Pretty good session, but my lower back was feeling pretty fatigued to begin with and my shoulders got too far out in front of the bar on my opening DL single, which exacerbated that issue a little, but working sets ended up going fine. However, I felt pretty beat by the time I got to high bars. N.B. just to reiterate, belted high bars are not prescribed by the template; I’m replacing beltless low bars with them to reduce wear and tear on my arms and shoulders.
6/26/18 - BBM 12 Week Strength - Week 6, Day 3
Beltless 2-count Paused LBS
365 x 1 @8ish
355 x 3 @9
345 x 3 @9
Floor Press
275 x 1 @8
255 x 3 @9
255 x 3 @9
250 x 3 @8.5
Incline TnG
185 x 8 @6
195 x 8 @7
205 x 8 @8
200 x 7 @8
Chin-up
9-minute AMRAP: BW x 51 reps
Kind of a crappy session. My lower back was still very sore, so paused squats did not feel great; skipped the last set. I also subbed incline TnG for beltless press as I’m much more concerned with increasing my bench than my OHP. Ended up skipping the last set of those too - oh well. Tacked on chins at the end since I wasn’t able to get to them yesterday.
6/27/18 - BBM 12 Week Strength - Week 6, Day 4
Beltless Paused DL
430 x 1 @8
405 x 3 @8
405 x 3 @8
405 x 3 @9
TnG Bench
280 x 1 @8
265 x 3 @9
265 x 3 @9
255 x 3 @8
SLDL
300 x 8 @6
310 x 8 @7
320 x 8 @8
320 x 8 @8
320 x 8 @8
Lower back was still a bit tired, but felt better than yesterday.
6/30/18 - BBM 12 Week Strength - Week 7, Day 1
LBS w/belt
455 x 1 @8
385 x 4 x 4 (@7-7.5, 4 minute rests)
Comp Bench
280 x 1 @10
280 x 1 @10
230 x 4 x 4 (@6.5-7, 3-4 minute rests)
2-count Paused Bench
190 x 8 @6
200 x 8 @6.5
210 x 8 @8
210 x 8 @9
200 x 8 @8.5 (2-4 minute rests)
In the mid-90s with 90% humidity today. Slept like shit and generally felt like shit, but training went okay. Bench sucked, of course, but that’s normal. Not sure what to do about that lift.
7/1/18 - BBM 12 Week Strength - Week 7, Day 2
DL w/belt
500 x 1 @?
420 x 4 @8
Press w/belt
195 x 1 @8
170 x 4 x 4 (@7-7.5)
HBS w/belt
285 x 8 @6
300 x 8 @6.5
315 x 8 @7.5
315 x 8 @7.5
315 x 8 @8
Deadlifts weren’t happening today. My single moved pretty fast, but I felt my lumbar round a little and my lower back felt off on my first work set, so I called it. Press and high bars went well.
7/2/18 - BBM 12 Week Strength - Week 7, GPP
Chin-up
9-minute AMRAP: BW x 55 reps
Ab Rollout
9-minute AMRAP: 59 reps
Airdyne
LISS, 20 minutes
DB Hammer Curl
40 x 10 x 3
7/3/18 - BBM 12 Week Strength - Week 7, Day 3
Beltless 2-count Paused LBS
370 x 1 @7
355 x 3 @8.5
355 x 3 @9
345 x 3 @8.5 (3-4 minute rests)
Floor Press
280 x 1 @10 (misgroove)
250 x 3 @8
250 x 3 @8.5
250 x 3 @8.5 (3-4 minute rests)
Incline Bench
190 x 8 @6.5
200 x 8 @7.5
200 x 8 @8
200 x 8 @8.5
190 x 8 @7.5 (3-4 minute rests)
Felt pretty good today. Paused squats were much improved over last week.
7/4/18 - BBM 12 Week Strength - Week 7, Day 4
Beltless Pause DL
435 x 1 @8
405 x 3 @8
405 x 3 @8.5
405 x 3 @9 (3-4 minute rests)
TnG Bench
285 x 1 @8.5
265 x 3 @8.5
265 x 3 @9
260 x 3 @9 (3-4 minute rests)
SLDL
300 x 8 @6
315 x 8 @7.5
320 x 8 @8
310 x 8 @8
310 x 8 @8
Good session despite some brutal heat and humidity.
7/5/18 - BBM 12 Week Strength - Week 7, GPP
Seated Cable Row
9-minute AMRAP: 80 x 72 reps
Leg Raise (Captain’s Chair)
9-minute AMRAP: 92 reps
Rope Hammer Curl
65 x 8 x 3
C2 Rower
HIIT - 20 sec on / 2 min off, 5 rounds
7/7/18 - BBM 12 Week Strength - Week 8, Day 1
LBS w/belt
455 x 1 @9.5
405 x 4 @8.5
385 x 4 @8
385 x 4 @8
Comp Bench
270 x 1 @8
275 x 1 @8.5
245 x 4 @8
245 x 4 @8.5
240 x 4 @8
2-count Paused Bench
195 x 8 @6.5
200 x 8 @7.5
200 x 8 @8
Pretty lousy session. Skipped the last two sets of paused bench.
7/8/18 - BBM 12 Week Strength - Week 8, Day 2
DL w/belt
495 x 1 @9
425 x 4 x 3 @8
Press w/belt
195 x 1 @8
200 x 1 @9
175 x 4 x 3 @7.5-8
HBS w/belt
295 x 8 @6
305 x 8 @6.5
315 x 8 x 2 @7.5
Deads did not go well; my lower back is really fatigued. Everything else was fine.
7/10/18 - BBM 12 Week Strength - Week 8, Day 3
2-count Paused LBS
No Belt:
375 x 1 @8
345 x 3 @8.5
Belt:
345 x 3 x 2 @7
Feet-up Pin Bench (trying to mimic floor press)
270 x 1 @8
255 x 3 @8.5
255 x 3 @9.5
250 x 3 @9
Incline Bench
185 x 8 @6
195 x 7 @8
190 x 8 @7,5
190 x 8 @8
185 x 8 @8
My lower back is recovering quickly, but it’s still feeling beat up. As such, the squat single was fine, but the subsequent sets were a bit tough; I put on my belt for the last two sets, which helped a lot. Regarding benching, I was training at home today, so my set up was a little different than it has been the past few weeks at the U Mich gym. I can’t floor press at home, so I approximated the ROM with my safeties and pressed with my feet up - felt about right. My incline bench is a little more upright than that at the U Mich gym, so I had to drop the weight a little this week.