Patience is a virtue!

Hello BBM family,

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).

26
6 foot
~86kg
37 inch waist (belly button)
E1rms
SQ: 140
B: 105
DL: 167.5
P: 72.5

28/01/19
HLM Week 7 Day 3

Deadlift

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.

30/01/19
HLM Week 8 Day 1

Squat

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.

31/01/19
HLM Week 8 GPP day

LISS 35 minutes (crosstrainer)

Landmine Row

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.

02/02/19
HLM Week 8 Final Day

Time management + work + pain = just getting the last main lifts in today to finish the cycle. Roll on hypertrophy block.

Deadlift

160 x 1 @8 (8) PR
150 x 4 @9 (9).5? PR
140 x 4 (7.5)
140 x 4 (8)

Big PR’s in the Dl to finish this cycle that i’m really happy with. May have slightly overshot the back off sets but happy to get a nice round number.

Bench

95 x 1 @8 (8)
90 x 4 @9 (8.5)
85 x 4 (7.5)
85 x 4 (7.5)
85 x 4 (7.5)

Shoulder pain @8. Still got up some ok numbers and really need to practice my leg drive to help me stay tight.

04/02/19
3 Day Hypertrophy Week 1 Day 1

Squat

110 x 6 @7 (7)
115 x 6 @8 (8)
115 x 6 @8 (9)

Amazing how much more fatigue 2 reps adds…

Press

50 x 6 @7 (6.5)
55 x 6 @8 (8)
55 x 4 @8 (12) - No idea, just not used to the reps i guess.
50 x 6 @8 (8)
Shoulder. Are. Burning.

Pendlay Row

70 x 14 @8 (8)
5,5,3

25 minutes LISS

Barbell Curls
35 x 3 x 12 (8)

06/02/19
3 Day Hypertrophy Week 1 Day 2

Bench 1ct

80 x 6 @6 (6)
82.5 x 6 @7 (6.5)
85 x 6 @8 (8)
85 x 4 @8 (12) Did it again…
80 x 6 @8 (8.5)

Bench T’n’G

50 x 15 @8 (8)
5x5

Made sense to do these straight after my regular Bench.

RDL (hook grip)

90 x 8 @6 (6)
100 x 8 @7 (7)
105 x 8 @8 (7)
105 x 8 @8 (7)
105 x 8 @8 (7)

weight limited by how much my thumbs can tolerate but need to build it up.

08/02/19
Hypertrophy Week 1 Day 3

Deadlift

120 x 6 @6 (6)
130 x 6 @7 (7)
135 x 6 @8 (8)
135 x 6 @8 (9)

Is this cardio? Lots of external stress at the moment but still trying to make the gym the only consistent thing in my life lol.

Close Grip Incline Bench

50 x 8 @6 (6)
55 x 8 @7 (6.5)
60 x 8 @8 (8)
57.5 x 8 @8 (8)
57.5 x 8 @8 (8)

Still sore from comp bench but I like incline variations.

High Bar Squat

70 x 14 @8 (8)
5,2

Didn’t pass out = win.

09/02/19
Hypertrophy Week 1 GPP

Chins/Leg Raise 7min amrap - 25/55

Seated Cable Row 7min amrap - 59kg x 70

Tricep Extensions
20 x 3 x 12

25min LISS

11/02/19
3 Day Hypertrophy Week 2 Day 1

Squat

110 x 6 @7 (7)
115 x 6 @8 (8)
115 x 6 @8 (8.5)
110 x 6 @8 (8)

Aches and pains but getting it done.

Press

50 x 6 @6 (6)
52.5 x 6 @7 (6.5)
55 x 6 @8 (8)
55 x 6 @8 (8)
55 x 6 @8 (8)

Sets across… win.

Pendlay Row (hook grip)

70 x 14 @8 (8)
5,5,4
Trying to do these strict.

Preacher Curls
20 x 3 x 12

Rope Tricep Pulldowns
50 x 3 x 12

14/02/19
3 Day Hypertrophy Week 2 Day 2

Travelling around for work this week but finding gyms near my hotels so I don’t miss any sessions. Determined to keep this consistency up.

Bench 1ct

80 x 6 @6 (6)
82.5 x 6 @7 (7)
85 x 6 @8 (8)
85 x 6 @8 (8.5)
80 x 6 @8 (7.5)

Bench T’n’G

55 x 15 @8 (8)
5,5,5,4

RDL (strap)

100 x 8 @6 (6)
110 x 8 @7 (7.5)
115 x 8 @8 (8)
115 x 8 @8 (8)
115 x 8 @8 (8)

30min LISS - Did this 1st to make sure I actually did it.

16/02/19
Hypertrophy Week 2 Day 3

​Deadlift

110 x 6 @6 (6)
130 x 6 @7 (8)
130 x 6 @8 (8)
130 x 6 @8 (8)

Terrible gym and these felt hard as hell. No 5kg plates down in the barbell area so had to make big jumps hence no @7.

Close Grip Incline Bench

55 x 8 @6 (6)
60 x 8 @7 (7)
62.5 x 8 @8 (8)
62.5 x 8 @8 (8.5)
60 x 6 @8 (x)

High Bar Squat

70 x 8 @8 (x) just feeling awful.

​​​​​​30 minutes LISS

18/02/19
3 Day Hypertrophy Week 3 Day 1

Squat

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)

Pendlay Row (strict)

60 x 16 @8 (8)
5,5,5,3

19/02/19
Hypertrophy Week 3 GPP

30min LISS

Chins 8min amrap - 32(8x4)

L-sit (knees up) 8min amrap - 20s x 8 These are haaaard.

Hammer Curls
16 x 4 x 12

Cable Tricep Extensions
50 x 4 x 12

20/02/19
3 Day Hypertrophy Week 3 Day 2

Bench 1ct

80 x 6 @6 (6.5) Arm Doms from gpp yesterday an issue.
82.5 x 6 @7 (7)
85 x 6 @8 (8)
85 x 6 @8 (9.5)
80 x 6 @8 (8)

Bench T’n’G

60 x 14 @8 (8) left shoulder + elbow pain @7
5,5,5,4

RDL

105 x 8 @6 (6)
115 x 8 @7 (7)
120 x 8 @8 (8.5)
115 x 8 @8 (8.5)
100 x 8 @8 (7)
Low back extremely uncomfortable so backed weight off

Session time: 50mins

22/02/19
Hypertrophy Week 3 Day 3

​Deadlift

125 x 6 @6 (6)
130 x 6 @7 (6.5)
137.5 x 6 @8 (7.5) PR
137.5 x 6 @8 (8)
137.5 x 6 @8 (8)

Incline Bench - Using a higher incline on these to try and use for more press carryover. (Forgot to pause these but just going to run them out TnG)

50 x 8 @6 (6.5)
52.5 x 8 @7 (6.5)
57.5 x 8 @8 (7) stronger with these then I thought.
60 x 8 @8 (8)
60 x 6 @8 (8)
60 x 6 @8 (9) Da pump!

High Bar Squat

80 x 12 @8 (8.5) No myoreps. Gonna switch to leg press and low bar variations from now on I just don’t get on with high bar at the moment.

25/02/19

BW - 86.7kg
Waist - 36.5"

Hypertrophy Week 3 GPP 2

HIIT Bike 20s on/100s off x 10 any suggestions on these not making me wanna puke and making my glutes numb.

Face Pull 8min amrap - 27kg x 80 Always loved facepulls going to keep these.

Cable Tricep Extensions (straight bar)
50 x 4 x 12

Cable Curls (straight bar)
32 x 4 x 12

L-sit knees up 8min amrap 8 x 20s

26/02/19
3 Day Hypertrophy Week 4 Day 1

Squat

105 x 6 @6 (6) still feeling my hip at depth and some discomfort but better then last week.
110 x 6 @7 (7.5)
112.5 x 6 @8 (8)
110 x 6 @8 (8)

Press

50 x 6 @6 (5.5)
55 x 6 @7 (7)
57.5 x 6 @8 (8)
57.5 x 6 @8 (9) thought I was gonna black out 3 reps in lol.

Pendlay Row (strict)

60 x 15 @8 (8)
5,4,4,4,4

27/02/19
Hypertrophy Week 4 GPP

30min LISS

Chins 8min amrap - 5,5,4,5,4,4,3,2 (32)

L-sit (knees up) 8min amrap - 25s x 5

Hammer Curls
18 x 4 x 12

20/02/19
3 Day Hypertrophy Week 3 Day 2

Bench 1ct

80 x 6 @6 (6.5) Arm Doms from gpp yesterday an issue.
82.5 x 6 @7 (7)
85 x 6 @8 (8)
85 x 6 @8 (9.5)
80 x 6 @8 (8)

Bench T’n’G

60 x 14 @8 (8) left shoulder + elbow pain @7
5,5,5,4

RDL

105 x 8 @6 (6)
115 x 8 @7 (7)
120 x 8 @8 (8.5)
115 x 8 @8 (8.5)
100 x 8 @8 (7)
Low back extremely uncomfortable so backed