Starting this log in an attempt to hold myself more accountable and make good progress. I’ve been training on and off for years but have only been productively training with bbm programming for a little over a year. Nonetheless my inconsistency has held me back and i want to change this. In my final week of HLM v2 and will be moving onto the GppHypertrophy v2(3 day).
157.5 x 1 @8 (8.5) PR
145 x 4 @9 (8.5) PR
135 x 4 (7)
135 x 4 (8)
2ct Bench (Beltless)
90 x 1 (7)
95 x 1 @8 (8) PR
80 x 4 (6)
80 x 4 (7)
80 x 4 (7)
80 x 4 (7)
2ct Squat (low bar, beltless)
100 x 4 @7 (7.5)
102.5 x 4 @8 (8)
105 x 4 @9 (9)
97.5 x 4 (7)
97.5 x 4 (8)
97.5 x 4 (8)
Great day that has reflected my deadlift numbers recently. I have been using straps on all pulling for the last couple months which i am now going to switch to hook grip on accessories next cycle and then vice versa after that.
Squatting after benching has been uncomfortable as the shoulder fatigue and pump make the low bar position difficult but i am managing and sure it will improve.
132.5 x 1 @8 (8)
125 x 4 @9 (8) PR
115 x 4 (7.5)
115 x 4 (7.5)
115 x 4 (8)
Press
65 x 1 @8 (8)
60 x 4 @9 (7.5)
55 x 4 (7)
55 x 4 (6.5)
55 x 4 (6.5)
Deficit Deadlift (beltless, straps)
125 x 4 @7 (7)
130 x 4 @8 (8)
135 x 4 @9 (8.5)
127.5 x 4 (7)
127.5 x 4 (8)
Some niggling shoulder pain and the fact I fell over in the shower yesterday impacted my press somewhat. Was meant to hook grip the deficits but felt like it was going to rip my nail off. Extremely happy with squats feel like I may have undershot the rpe on my 1@8. Looking forward to starting the hypertrophy block next week and really dialling in my gpp.
40 x 12 (7.5)
40 x 12 (7.5)
40 x 12 (8)
40 x 12 (8)
Never done these before. Some low back discomfort and not sure i’m a fan. Will probably stick with cable low rows in future.
Lat Pulldown
52 x 12 (8.5)
45 x 12 (7.5)
45 x 12 (8)
45 x 12 (8)
Plank 7 minute Amrap - 30s x 7
Barbell Curls
25 x 12 (6.5)
25 x 12 (6.5)
25 x 12 (7)
25 x 12 (7)
Dumbell Hammer Curl
14 x 12 (7)
14 x 12 (7)
14 x 12 (7.5)
14 x 12 (8)
Cramming most of 2 gpp sessions into one day so I can finish the cycle this week (poor time management strikes again) Benching tomorrow so i’ll leave the tricep work for after that or on the last day.
100 x 6 @6 (6.5) feeling heavy and tweaked right hip. Leg feels like it wants to go from under me.
105 x 6 @7 (7) some pain at depth and feeling “tight” after but powering through.
110 x 6 @8 (8) annoying just don’t have it in my legs today. Thats what rpes for i suppose.
105 x 6 @8 (8)(that horrible back pump)
102.5 x 6 @8 (8)
Press
50 x 6 @6 (6)
55 x 6 @7 (7)
57.5 x 6 @8 (7.5) felt great but rested too long.
57.5 x 6 @8 (8)
55 x 6 @8 (8)