Hey, First post in here for my training log. 24 y/o male 5’10 195lbs give or take.
I’ve trained my whole life without structure and had a 3 year lay off from the gym until December 2017 when I got dumped and decided I needed some more discipline in my life. I stumbled back to the gym, started doing a powerlifting split I found on google and then came across BBM Templates. I have ran 12 week strength, and am almost done with the 7 Week Hypertrophy 4 Day…and about to pivot back to 12 week strength. Here’s my recent logs:
Week 6 Day 1
CS: 350x1@8
310x6@9
300x6@8x3
CP: 155x1@8
135x6@9
125x6@8x3
DB Incline Bench:
75x8@8x4
Preacher Curl 60x12x4
Tricep Pushdown 140x12x4
Back Work 10 mins:
Chin ups 6 sets of 8 @ BW
Lat Pulldown 160x8x4
Day 2
CD: 500x1@8
440x6@9 this was a nice PR…435x6 felt like shit last week
425x6@8x3
CB: 245x1@8
215x6@9
205x6@8x3
2CT Paused Bulgarian Split Squat:
30lb dumbbells 11repsx4@8
Did these instead of paused squats since I am doing paused squats the next training day…never did them before and felt the burn
Preacher Curl 60x12x4
Tricep Pushdown 140x12x4
Day 3
2 Count Paused Squat:
210x8@6
230x8@7
250x8@8x3
Pin Press:
95x8@6
105x8@7
115x8@8x3
DB Flat Bench:
70x11@8x4
Ab Roller 125 reps on knees in 10 mins
Day 4
2 Count Paused DL:
325x8@6
345x8@7
365x8@8x3
2 Count Paused Bench:
175x8@6
180x8@7
185x8@8x3 These really suck for me. My bench is my worst lift IMO and I can’t wait to get back to 12 week strength to do more heavy sets of 4 and floor press. That really helped my bench last block.
Lever Row:
145x11@8x4
35 mins Rowing Machine 1:56/500m 7643m total 34s/m @rpe6
This week wasn’t too bad. The hardest part was the paused deadlifts. Sets of 8 kill me. My aerobic base isn’t that bad because I do a very physical job, I just never trained this many reps at this type of intensity in the past…but hey…it works.