Pilarski's Training Log

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.

The above training was actually week 7 of the 7 week hypertrophy…woops.

Onto my deload week 1 of 12 week strength

Day 1 12/24
Comp Squat : 305x5@7 315x5@8 325x5@9
Comp Press: 125x5@7 130x5@8 135x5@9
Pendlay Row: 170x10@7 180x10@8 185x10@9

325x5 squat was a PR! Everything felt good

Day 2 12/26
Comp DL 415x5@7 435x5@8 445x5@9
Comp Bench 210x5@7 215x5@8 225x5@9
303 Tempo Squat…I did these super light because my lower back felt absolutely terrible after deadlifting…2 days of drinking and not eating enough/lots of cookies didnt help.
185x10@7 195x10@8 205x10@9

Day 3 12/28
Beltless Squat 305x4@7 315x4@8 335x4@9
Floor Press 225x4@7 235x4@8 245x4@9
CG Incline Bench 135x10@7 155x10@8 165x10@9
24 reps of pullups
Medium Grip Lat Pulldown 140x8x3
Ez Curl 60x12x3
Tricep Pushdown 140x12x3

I felt super rested and I ate my ass off the 27th…made a chili and pretty much ate it for every meal with rice.
335x4 beltless squat was a PR.
Tomorrow is rack pull and cg bench and I am excited

Day 4 12/29/18

Woke up pretty sore from yesterdays session. Felt good otherwise.

Rack Pull Midshin 405x4@7 425x4@8 445x4@9
CG Bench 205x4@7 225x4@8 245x3@9 overshot this one
Leg Press 225x10@7 275x10@8 315x10@9 never done these before…did RDLs the first round of 12 weej strength but I want my squat to improve more than my deadlift at this point.

All in all this week felt good. Hit some PRs and feel well rested. Time for the real work next week.

Week 2 of 12 Week Strength Round 2 DAY 1

Woke up with a minor hangover…had 6 drinks last night…affected me a little more than I thought it would. Also had a pretty rough day at work (I am a househould mover)…moved in a 3 floor house so I got my GPP in. Anyways, my squat felt pretty terrible but my OHP definitely suffered. Whenever I am fatigued I find my upper body lifts suffer greatly compared to my lower body lifts.

Comp Squat: 365x1@8 -20% 290x5x5@8
Comp Press 145x1@8 -20% 115x5x5@8
Pendlay Row 170x10@7 180x10@8 185x10@9 175x10@9

Looking forward to feeling better after a day of better eating and no alcohol. Thank god the holidays are over

Week 2 Day 2 January 2nd

Comp DL 475x1@8 -20% 385x5x5 @8
Comp Bench 240x1@8 -20% 195x5x5@8
303 Temp Squats 185x10@7 205x10@8 225x10@9 215x10@9

carrying a lot of fatigue and stressed out today. Didn’t do too well. Oh well.

Week 2 12 week Strength
DAY 3 1/4/19

Beltless Squat 315x4@7 325x4@8 335x4@9
Back off sets 315x4@9 300x4@9

Floor Press 220x4@7 230x4@8 235x4@9
Back off sets 225x4@9 215x4@9

Close Grip Incline Bench TnG 135x10@7 155x10@8 160x10@9
Back off set 150x10@9

Everything felt really good…gonna shoot for more next time. All the weights felt manageable especially the squat at 9.

Day 4 1/5/19

Rack Pull Mid Shin 405x4@7 430x4@8 450x4@9
Back off sets 435x4@9 415x4@9

Close Grip Bench 215x4@7 225x4@8 235x4@9
Back off sets 225x4@9 215x4@9

Leg Press 275x10@7 315x10@8 335x10@9
Back off set 325x10@9

Everything felt great again. Pushed it a little on the rack pull and it moved nicely. I could’ve done a little more on the CG bench but I didn’t have a spotter…still got pretty close to where I want it to be. Form is getting much better benching as well. Can’t wait to start again next week.

Week 3 12 Week Strength

Day 1 1/8/2019

Comp Squat 385x1@8.5 this felt pretty good all things considered but definitely was more than an 8 and less than a 9.
375x1@8 -20% 300x5x5@8

Comp Press 145x1@8 -20% 115x5x5

Pendlay Row 175x10@7 185x10@8 195x10@9 185x10@9

Had a decent day at work…back was tweaked a little but my legs felt strong. That 385 felt great, I just misgrooved out of the hole. Squats moved well…OHP felt heavy…I am trying to grip a little wider and it feels much better. Maybe one day my upper body lifts will get better lol

I have been crazy busy with work and am finishing an 8 hour trip home today. Still training once I get home. Here are my last 3 days.

Week 3 12 Week strength

Day 2

Comp DL 475x1@8. 385x5x5@7.5-8

Comp Bench 255x1@8 205x5x5@8
3-0-3 Tempo Squat 195x10@7 215x10@8 235x10@9 225x10@9
Preacher Curl 60x15x3
Tricep Pushdown 140x12x3
pretty easy workout…sessuon rpe maybe a 7

Day 3
Beltless Squat 320x4@7 330x4@8 340x4@9 PR 320x4@9 305x4@9 290x4@9
Floor Press 225x4@7 235x4@8 240x4@9 225x4@9 215x4@9 205x4@9
Incline Close Grip Bench 150x10@7 155x10@8 165x10@9 150x10@9
Ab Roller 100 reps
Session rpe of 8…squats felt great

Day 4
Rack Pull Mid Shin 425x4@7 440x4@8 455x4@9 430x4@9 410x4@9.390x4@9
CG Bench 225x4@7 235x4@8 240x4@9 225x4@9 215x4@9 205x4@9
Leg Press 315x10@7 325x10@8 340x10@9 325x10@9
Lat Pulldown 150x8x8@8
session rpe 7.5-8

bench is really starting to feel good now that I’m working on my technique more.

Week 4 of 12 week Strength
Day 1Tuesday 1/15/19

Comp Squat 380x1@8 315x4x5
Comp Press 150x1@8 125x4x5
Pendlay Row 185x10@7 190x10@8 200x10@9x2

400 mile drive home today from work in NY. Legs were a little stiff but I felt strong as hell once I got to the gym.

Session rpe 8

Week 4 of 12 Week Strength
Day 2 Wednesday 1/16/19

Comp DL 480x1@8 405x4x5@8
Comp Bench 260x1@8 215x4x5@8
Tempo Squat 205x10@7 225x10@8 245x10@9 230x10@9
Standing EZ Curl 70x12x4
Tricep Pushdown 150x12x4

Session RPE 8

My deadlifts are weird lately, My set up seems to be the same, yet the weight is feeling heavy this training block. I am working about 40lbs lower than I would expect to be during this phase of training. Every other lift is going up so I guess I can’t complain. You can’t have it all!

Week 4 of 12 Week Strength
Day 3 Friday 1/18/19

Beltless Squat 325x4@7 335x4@8 345@8.5 PR Definitely had more in me…I’ll get to that later
325x4@9 310x4@9

Floor Press 230x4@7 240x4@8 245x4@8…this actually felt easier than 240
230x4@9 225x4@9

Incline Close Grip Bench 155x10@7 165x10@8 170x10@9.5 Really misgrooved this one
155x10@9

Back Work: Wide Grip Pullups at Bodyweight 6/6/6/5/5
Lat Pulldown Wide Grip 140x8x3@8 130x8x3@8

So today was interesting…I am a household goods mover and I had to move an 1100 lb safe that almost killed my co-worker. We didn’t have the right equiptment to do it and we were short one guy. My co-worker is pretty strong and he’s about 6’2 230. His nephew was there helping us and he’s 5’6 120lbs soaking wet. Let’s just say It took a lot out of me because it had to go up a ramp (no lift gate truck available) and I had to hold the balance and walk backwards with it. Then I had to do the same thing again but take it down the ramp and then up 6 stairs into the customers new office with newly laid hardwood floors.

I had a little more in me in the gym today but I have to do a big job tomorrow and I am sore as hell from moving that safe already.
Either way, I’ll be hitting a 355x4 beltless squat next week if I feel right.

Todays Session RPE 8
Bodyweight 201lbs

Week 4 12 week Strength
Day 4 Saturday 1/19/19

Rack Pull 430x4@7 450x4@8 465x4@9 440x4@9 420x4@9…added a little extra weight for my top set because 450x4 felt pretty nice

Close Grip Bench 230x4@7 240x4@8 245x4@9 225x4@9 215x4@9 …Felt pretty good. 240 felt heavy…245 is a PR. Was a little nervous because I was the only one at the gym…no spotter

Leg Press 315x10@7 335x10@8 345x10@9 325x10@9

100 Dead Bugs

Preacher Curl 60x15x4
Tricep Pushdown 130x15x1 140x15x3

Session RPE 8.5

I dropped off one back off set for rack pull and close grip bench because I’ve been carrying a good amount of fatigue…and moving that safe the other day did not help.
I’ve been eating in a surplus…still gaining weight. Been waking up over 200 lbs daily for the first time in my life the last 2 weeks.

Can’t wait for next week!

Week 5 of 12 Week Strength
Day 1 1/22/19

Comp Squat: 385x1@8 320x4x5@8

Comp Press 155x1 @ 8 130x4x5@8

3 Count Paused Bench 155x10@7 165x10@8 175x10@9 155x10@9

Had a sleeper sofa fall on me and bash my legs up a little at work today. Another day of fun in the snow. Still got into the gym and got it done.

Session RPE 8

Little bit of catch up to do here. I’ve been up at 3:30 am the last few days for work and haven’t been able to sleep too much…still got my training done and his some rep PRs.

Week 5 of 12 Week Strength
Day 2 1/23/19

Comp DL 495x1@8 410x4x6@8
Comp Bench 265x1@8.5 220x4x6@8
5-3-0 Tempo Squat 135x10@7 145x10@8 155x10@9 145x10@9
Chin Ups @ Bodyweight 8x3 6x3
1 Arm Lat Pulldown 100x15x4
Preacher Curl 60x15x4
Flat Bar Tricep Pushdown 100x15x4

These Tempo Squats were weird as hell. I listened to a metronome to hold myself accountable. That was a great yet terrible idea.
Session RPE 8

Day 3 1/25/19

5-3-0 Tempo Squat 245x4@7 265x4@8 275x4@9 260x4@9 245x4@9
Floor Press 235x4@7 240x4@8 245x4@9.5 225x4@9 215x4@9
Incline Close Grip Bench 160x10@7 165x10@8 170x10@9 160x10@9

Those tempo squats were brutal…felt great though, I had 275 in mind for my top set and I hit it with some gas left in the tank.
My floor press set @9 was close to maximal…I think it’s fatigue accumulated from my bench going up and the fact I am getting little sleep this week.
Session rpe 8.5

Day 4 1/26/19

2 CT Paused Deadlift 405x4@7 425x4@8 435x4@9 405x4@9 390x4@9
TnG Bench 235x4@7 245x4@8 250x4@9 240x4@9 225x4@9
SLDL 275x10@7 295x10@8 305x10@9 290x10@9

Everything felt good today. Paused deadlifts were awesome. Over the summer 455x1 was an rpe 8 so 435x4@9 was kind of a PR.
The TNG 250x4 bench is the most I have ever benched in my life. LIFETIME PR.
SLDLs went well. Can’t wait to deload and get rid of some of this stress.

Session rpe 8

Week 6 of 12 Week Strength DELOAD

Day 1 1/29/19

Comp Squat 390x1@8 PR 330x4x2@8
Comp Press 155x1@8 130x4x2@8
3 Count Paused Bench 180x10@7 185x10@8 190x10@9

Session RPE 8

The squat was an all time PR for me. I now know I can definitely squat 405 with no issues. The bar felt heavy on my back when I unracked but I exploded out of the hole fast and I was actually surprised how quickly it moved.

Day 2 1/30/19

Comp DL 500x1@8 425x4x2@8
Comp Bench 265x1@8 225x4x2@8
Beltless Squat 285x8@7 300x8@8 310x8@9
Preacher Curl 65x12x4@8
Tricep Pushdown 160x12x4@8

Session RPE 8.5

I had a pretty interesting day. Breakfast was at 6am…then I didn’t get the chance to eat until 5pm where I had a light meal before my workout. Definitely feeling the fatigue and the minute amount of eating I did today did not help. I felt great until I started squatting and I literally wanted to run out of the door and go home. Stuck to my guns…I was just happy I wasn’t 5-3-0 Tempo squatting. My Bench form is getting much better, my leg drive is definitely making the bar feel much lighter and my bar path has improved. Overall I’m ecstatic.

Likely to see some more rep PRS this week on 2 CT Paused Deadlift, Floor Press and TnG bench

Week 6 of 12 Week Strength DELOAD

Day 3 2/2/19

2 Count Paused Squat 360x1@8 345x3@9
Floor Press 275x1@8 255x3@9
Beltless OHP 105x8@7 115x8@8 120x8@9

Session RPE 8.5…Fatigue is coming

Day 4 2/3/19

2 Count Paused Deadlift 470x1@8 455x3@9
TnG Bench 275x1@8 255x3@9
SLDL 305x8@7 310x8@8 315x8@9

Session RPE 9…everything was pretty heavy feeling

Week 7 of 12 Week Strength

Day 1 2/5/19

Comp Squat 395x1@8 335x4x4@8
Comp Press 160x1@10…145 felt light…I way overshot this one. Tweaked my neck a bit too. 135x4x4@8
2 Count Paused Bench 175x8@6 180x8@7 190x8@8x3…neck didn’t feel too bad…kept moving as planned.

Session RPE 8.5. I had a lot of life stress this weekend…bad sleep for a few days due to work and a lot of stress because of a new positon at work.

Day 2 2/7/19

Comp Deadlift 500x1@8 425x4x4@8
Comp Bench 245x1@8 225x3x5@8
Beltless Squat 265x8@6 275x8@7 285x8@8…didn’t finish these reps…neck was acting up again.

Session RPE 9…I am wiped out. My bench press has never felt heavier than it has today lol. This week has just been an overload of stress but I will keep on keeping on. A lot of good things have happened recently to combat this stress and I know it’s just one week out of the whole year. This fatigue is just showing that I am going to make some good adaptations to my training. Only a few weeks left til I test new maxes!

Week 7 of 12 week strength
Day 3

2 Count Paused Squat 365x1@8 350x3@9 330x3@9x2 the single at 8 and reps at 9 are PRS. Was still banged up but felt very strong today.
Floor Press 280x1@8.5 255x3@9 245x3@9x2…245 felt lighter than a 9 once I did my last set…weird
Beltless Press 110x8@6 115x8@7 120x8@8x3

Session RPE 8.5…today felt tough but not crazy. I was strong, just sore from the few days prior and the stress I experience earlier in the week.

2/10/19
Day 4
2 Count Paused Deadlift 475x1@8 460x3@9 440x3@9x2…wow. thought my eyeballs would hemorrhage lmao. Everything felt great. Single and reps @9 PR
TnG Bench 275x1@8 255x3@9 240x3@9x2…bench still feeling not as strong this week but my lower body lifts feel pretty good now
SLDL 310x8@6 315x8@7 320x8@8x3