Paul's Training Resistant Log

Hi there,

Age: 24
Height: 6’4
Weight: 197 lbs
Gender: Male
BF % (Navy) 15%
Activity Level: Sedentary

Only reason I am creating this log is to hopefully get some feedback from other lifters. I have been super skeptical about posting my log because given my training history, my numbers are not very impressive. So yes, I am super shy about my numbers even to strangers on the internet. BBM seems like a supporting community so I will give it a shot.

Constructive Criticism is very welcomed here, I would love to know what I am doing wrong and how to improve.

Training History -

StrongLifts - SSLP (I ran the hell out of SL and SSLP) - Messed around - SSLP - SSOC - 4 Day Legacy Hyper - Bridge 1.0 - Bridge 1.0.

All time PR (after 2.5 hours of in person Form Check and 5 months of SSOC)

Squat: 275 x 1 @ 10
Bench: 220 x 1 @ 10(or 215 I cannot remember)
Press: 152.5 x 1 @ 10
Pull: 350 x 1 @ 10 (Did you just assume my deadlift stance? HA! I pull conventional)

These are all in LBS.

I am currently on the 4 Day Legacy Hyper again. I am expecting surgery for Severe Sinus issues that might have an impact on my Sleep.

I don’t want to invest in a new program just to have to start from scratch again.

If I cannot have my surgery for what ever reason, I will purchase the new PL II and jump ships.

Week 2 of the 4 Day Legacy Hyper - I going to re running week 2. During this week 2, the extra set of @ 7 was fatiguing me, causing me decrease weight for @ 8’s thus reducing my e1RM. Which I don’t want.

Day 1

Squat
6 @ 6 165
6 @ 7 180 , 180
6 @ 8 187.5 (was @ 8.5) 187.5 (was @ 9)

Press
6 @ 6 100
6 @ 7 105
6 @ 8 x 3 - 110, 110(@ 9), 105 (@9)

Myo Weighted Push Ups - Wanted to try something new.
25 lbs - 15 push ups
25 x 5

Day 2

Pull
6 @ 6 235
6 @ 7 250
6 @ 8 260, 260 (was @ 9)

Bench
6 @ 6 160
6 @ 7 165
6 @ 8 x 3 - 170(@ 8.5), 167.5, 167.5

Myo Leg Press
230 lbs (plus how ever much the leg press itself weighs)
180 - 5
(180 x 3) x 4

Abs

Day 3

Belt-less Low Bar
8 @ 6
8 @ 7 152.5
8 @ 8 157.5, 157.5 (was @ 8.5), 155 (whoops did an extra set.)

Incline
8 @ 6
6 @ 7 135
6 @ 8 x 3 - 140, 145(@ 7.5), 150 (@9) ??? Does this happen to anyone?

Time crunch so no Myo work

Day 4

Def Pull (no belt)
8 @ 6 185
8 @ 7 195
8 @ 8 205, 205(@9)

Close Grip (wraps)
8 @ 6 135
8 @ 7 145
8 @ 8 x 3 - 150, 150(@ 9), 145

Arms

Time crunch again, no Myo Work

Day 5

50 min steady state (need to start recording intensity of treadmill)

Upper Back

Abs

Week 2 re run

Day 1

Squat
6 @ 6 165
6 @ 7 180
6 @ 8 187.5, 185

Press
6 @ 6 100
6 @ 7 105
6 @ 8 x 3 - 110, 110(@ 8.5), 105 (@7.5)

Myo Weighted Push Ups
25 lbs - 15 push ups
(35 x 5) x 5

Pull
6 @ 6 235
6 @ 7 250
6 @ 8 260(@ 9), 250 (was @ 9) Was not feeling 100% today. I am thinking about switching to Sumo as it is less stressful (I think)
Will redo 260 on week 3

Bench
6 @ 6 160
6 @ 7 165
6 @ 8 x 3 - 170, 170(8.5) 170 (@9.5),

Switching from Leg press to Inverted Chin up

Inverted Chin up
11 reps - Legs straight, slight bend in knee

Chin up
3, 3

I would love to rebuild my chin up. Once did 5 x 10 in 2015

Abs

Day 3

Low Bar - No Belt , just sleeves
8 @ 6
8 @ 7 152.5
8 @ 8 157.5, 157.5, 157.5 (@8.5)

Incline
8 @ 6
6 @ 7 135
6 @ 8 x 3 - 145, 145(@9), 140 (@8.5)

Myo Lat Pull Down
110 x 15 - 4 left in tank, will increase weight
145 x 5 x 5, will increase weight

Cal 2918
C: 348
F: 86
P: 201

Day 4

Def Pull (no belt)
8 @ 6 185
8 @ 7 195
8 @ 8 205, 205(@8.5) 200(@8)

Close Grip (wraps)
8 @ 6 135
8 @ 7 145
8 @ 8 x 3 - 150(7.5), 150(@8), 145

Myo Pent Row
135 x 15
135 x 5 x 5

Upper Body Legs

Cal: 2910
C: 327
F: 97
P: 197

Week 3

Day 1
Squat
6 @ 6 165
6 @ 7 180
6 @ 8 187.5, 187.5 (8.5)

Press
6 @ 6 100
6 @ 7 105
6 @ 8 x 3 - 110, 110, 110

Myo Weighted Push Ups
25 lbs - 15 push ups
(45 x 5) x 3
45 x 3

Cal 3016
C: 371
F: 86
P: 202

Week 3

Day 2

Pull
6 @ 6 235
6 @ 7 250
6 @ 8 260(@ 8.5), 250 (was @ 8.5) Ehhh…

Bench
6 @ 6 160
6 @ 7 165
6 @ 8 x 3 - 170(@8.5), 170(8.5) 165 (@8.5), I think the weighted push ups from yesterday is a bit too much, ill back off a bit.

Switching from Leg press to Inverted Chin up

Inverted Chin up
7, 5,3, reps - Legs straight, slight bend in knee… Yeah I’m going to move this 15 reps to lat pull down with the chin up grip.

Chin up
3

Was on time crunch so I had to leave ASAP

I am going to up my rest time to 6 minutes for RPE 8 for my comp lifts.

Cal 2023 + Steak and Cheese 12 inch Subway( 1000 cal?)
C: 231
F: 61
P: 151

The macros is what was measured on the scale.

Nasal Surgery Update… Not Pretty.
Met with the Sinus Surgeon today. According to him, my nasal deviation is so severe that a Plastic Surgeon will have to fix that portion, and the Sinus Surgeon will have to do his thing on my Sinuses. According to my Sinus Surgeon, there’s a high likelihood of me having Sleep Apnea. A CPAP is a next best alternative to be able to breath better at night.

The next available appointment with the Plastic Surgeon is a month away. So i’ll continue this program (although this is probably not the appropriate stress for me, this is my second time running (for the record I was able to do all prescribed sets the first run, including all @7’s I am cutting out here. First run I ate 12.75 x BTW. The first run was awesome, I lost 10lbs (a lot on my waist) with only losing 10 lbs off my e1RM on all 4 lifts))