Background:
I am a 22 yo, first year student of physical therapy. I started lifting in 2013 during the explosion of YouTube fitness and raw powerlifting. I never competed but lifted with the intent to. I got to around gym lifts of S: 435 B: 285 D: 495 @205lb 6’0 during my sophomore year of undergrad. Then, one day while deadlifting, I got a shooting pain in my back and everything basically went down hill from there.
Move forward and I basically stop lifting, lost a ton of muscle and managed to gain weight, up to 230lb as of November (surprise). I developed stretch marks and negative emotions with anything diet/exercise related. I still kept up with fitness, such as BBM, but never took the time to be consistent like I once had. But when I stood on the scale after thanksgiving, I knew I had to make a change.
SO, I got endurance/hypertrophy/12 week strength templates to run in that order going into my first meet in June.
Results so far:
I went on a severe caloric deficit while I ran the Endurance template. I went from 230 - 202 bw.
Endurance:
S: 295x5 @ 8 ---- 355 x 4 @8 / 405 x 1 @8
B: 200x5 @8 ----- 245 x 4 @8 / 265 x 1 @8
D:: 350 x 5 @8 ----- 425 x4 @8 / 495x1 @8
My 5k, 2k, and 500m times improved drastically as well, I just forgot what the exact numbers were.
Im now finishing up the 7 week hypertrophy template. In that time I’ve put on about 15lb again and look way better than I did at this bw before. Here are numbers from week 7:
S: 445 x 1 @8 / 385 x 6 @9
B: 275 x 1 @8/ 235 x 6 @9
D: 515 x 1 @8 / 425 x 6 @9
Im am now 13 weeks out from my meet, in that time I will be running the strength template. I will update with my numbers at that time. Just want to take this time to thank the BBM crew for their work and essentially helping me get back to better than I was before despite thinking I was broke.