Rudolph's Low Fatigue 3x week log

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1

Hi everyone. First time posting.
Stats:
Sex: Male
Age: 30 years old
Height: 6’4
Weight: 218 Lbs
Body fat %: 18

Goals
I want a powerlifting total of 1200. Last year’s goal was 1000, I am hoping to hit 1200 by this time next year.

Goal bodyweight of 210lbs, body fat % of 14-15

Tested PRs (in LBs)
Bench press 265 x 1 @ RPE 9.5
Low bar squat 355 x 1 @ RPE 9
Conventional deadlift (double overhand) 405 x1 @ RPE 9, grip failure. (Mixed grip) 425 x1 @ RPE 10
Trap bar deadlift: 450 x 1 @ RPE 9.5
Overhead Press 175 x 1 @ RPE 9 (strict press) 185 x 1 @ RPE 9 (push press)

Training & injury history

I have a few collective injuries. Right shoulder dislocation at 16 years old, a 2nd time at 22. Right wrist fractured at 23, hasn’t given me any grief.

Left elbow hairline fractured at 28, doesn’t hurt. Right shoulder is often sore/tense, no serious acute pain from benching. Swiss bar helps.

Previous sciatic nerve pain from poor posture & poor life choices at 28-29 (substance use, lack of sleep, poor nutrition. At the lowest point I weighed 155lbs and you could see my ribs). Began my lifting journey and significantly improved my lower back pain at 28, very infrequent unstructured training focusing on light deadlifts and high bar squat with good form.

Began seriously lifting in Feb 2021 using a strong lifts 5x5 beginner program until March 2021 with good progress. Switched over to Matt Wenning’s train heroic 4x/week from March until December of 2021, life stress was very high so progress wasn’t steady but moved forward well enough. Switched to personal coaching with Wenning strength from December 2021 until March 2022. Good progress but couldn’t financially maintain it.

Life stress peaked which resulted in 3 weeks off training, and a loss of direction and momentum. Since then I have sporadically been training loosely in the conjugate style, substituting dynamic effort work with volume work.

I have not been satisfied with self directed progress, and I figured it would do me good to try a BBM program, to have some structure and a template laid out for me to track my numbers better, and to just try something different.

Program & exercise selection
I will be running the medium ISF 3 x per week Low fatigue strength template.

My exercise selection is as follows
Squat movements: 1. Low bar back squat (main)
2. SSB squat (supplemental)
3. Bulgarian split squat ( accessory)

Press movements: 1. Paused bench (main)
2. High incline 45 deg (supplemental 1)
3. Swiss bar bench (supplemental 2)
4. Overhead press standing (accessory) Deadlift movements 1. Conventional deadlift double overhand grip (main)
2. Trap bar deadlift (supplemental) Accessory movements 1. Glute ham raises (posterior chain)
2. JM press (triceps)
3. Chest supported row (Upper back)

For GPP I jog with my wife 2-3x per week, we climb at a bouldering gym 1-3x per week and do 20-30 minute boxing sessions with a heavy bag 1-2x per week.

That’s about all I can think of for this post! Oh yeah, all of my training has been in a dark cold basement home gym that I slowly kitted out. My wife occasionally lifts with me, and will be also running the same program soon (she might make a log, might not)

Glad to be here, first day training is Monday and I’m very excited!

1 Like
2

Day 1 complete!
Feeling mostly happy, a few things I’m less satisfied with but whatever.

Only slept 4 hours last night so I was feeling pretty crappy in the morning. 530AM jog with the wife, only jogged 5 minutes and walked 5. Just to wake up.

Took a nap from 1 until 2.
Began training at 2:50

Low bar back squats: Goal: 5 reps @ RPE 7, (Estimated 290lbs),

  1. 2x warmup with empty bar, 10 reps, 1min rest.
  2. 135 x 5, RPE 5, 1min rest.
  3. 185 x 5 RPE 5, 1min rest.
  4. 225 x 5 RPE 6, 3min rest
  5. 275 x 5 RPE 6.5, 3min rest
  6. 290 x 5 RPE 7, 5 min rest
  7. 290 x 3 RPE 7, 3 min rest
  8. 290 x 2 RPE 7.

This felt great. Fricken nailed it. Not as much on the other exercises.

Incline bench 45 degrees (Haven’t tested 1RM. Estimated it to be 240, definitely overestimated). Goal: 6 reps @ RPE 7 (estimated weight 185)

  1. 2x warmup with empty bar, 10 reps, 1min rest.
  2. 135 x 6, RPE 6, 1min rest
  3. 155 x 6, RPE 6.5, 3min rest
  4. 175 x 6, RPE 7.5 (Way harder than I expected, oh well!) 3min rest
  5. 175 x 3, RPE 7
  6. 175 x 3, RPE 7.

Trap bar deadlift: (450 tested 1RM) Goal: 6 reps @ RPE 7, estimated weight 340lbs

  1. 135 x 6, RPE 6, 1min rest
  2. 225 x 6, RPE 6, 3min rest
  3. 275 x 6, RPE 6.5, 3 min rest.
  4. 310 x 6, RPE 7, 3 min rest. ( Slightly dissapointed )
  5. 320 x 3, RPE 7, 3min rest (Was going to jump up in weight, couldn’t decide, forgot I had the 5s on and just did it anyways)
  6. 320 x 3, RPE 7.

Glute ham raise : 1x6, 1x5, 1x6.

All in all, i’m happy. My body feels good, and I feel pretty confident I will progress well on this program.

3

GPP today
3x10 macebell swings each side. 15lbs. Good shoulder pump feel, forearms, etc.

30min indoor climbing with the wife. Fingers sore but not wrecked. Minor shoulder and elbow pain during, went away afterwards.

4x rounds of 1.5min jogs, 1.5min walking home, walked to the climbing gym: 6500 steps

feel good. No residual soreness from yesterday at all.

4

Day 2

Touch & go bench press (Tested 1RM 265lbs @ RPE 9) Working up to 5 reps @ RPE 7, then 13 more @ same weight RPE 7 (Estimated weight 208lbs)

  1. Warmup 2 x 10 empty bar
  2. 135 x 5 RPE 6
  3. 155 x 5 RPE 6.5
  4. 185 X 5 RPE 6.5
  5. 205 x 5 RPE 7
  6. 210 X 4 RPE 7
  7. 210 x 4 RPE 7

These felt good. I watched JM blakely’s bench press seminar with eliteFTS earlier today, and I tried to focus alot on my setup, imagining that my lats and shoulders were attached to the bench and the floor like a pillar, and I was pushing myself downwards against the weight instead of pushing the weight up and off of me. Everything moved fairly well, a little bit of elbow soreness at the end, had to adjust my grip a little bit.

Safety bar squat (Put 5lbs less than my tested straight bar low bar squat, so 350LBS @ RPE 10) Working up to 8 Reps @ RPE 7, then 8 more same weight (Estimated 245lbs)

  1. Warmup 2 x 10 empty bar
  2. 135 x 8 RPE 6
  3. 185 x 8 RPE 6
  4. 205 x 8 RPE 6.5
  5. 225 x 8 RPE 6.5
  6. 245 x 8 RPE 7
  7. 245 x 4 RPE 7
  8. 245 x 4 RPE 7

These also felt good. I felt very driven and connected to the music, I’m pretty sure all of them were below parallel. Cues i focused on: Sitting backwards to activate glutes/hamstrings, pushing outwards with the sides of my feet. Wide stance.

Overhead press (175 strict 1RM @ RPE 10) Working up to 10 reps @ RPE 7, followed by 10 more (estimated weight 115lbs)

  1. Warmup 1x10 empty bar
  2. 65 x 10, RPE 6
  3. 85 x 10, RPE 6.5
  4. 105 x 10, RPE 7
  5. 105 x 5, RPE 7
  6. 105 x 5, RPE 7

Not as much weight as I would have liked, but it’s okay. When I first started lifting doing stronglifts 5x5 I did alot of overhead pressing and I actually hit 175lbs for a double. When I switched to Matt Wenning’s conjugate style, he advises against alot of overhead pressing and my numbers went down. That was a bit sad since OHP is one of my favorite lifts in terms of just how damn good it feels. So it felt good to be doing them again. I like them alot.

Accessory work: JM press (swiss bar)
3x 8-12 @ RPE 7

  1. 65lbs x 8, x 6, x 6

Overshot the weight a bit Good burn, good pump. Will try the same weight again next time for 3x8.

5

GPP core work today. It was a lazy day and I got a shitty sleep, I was going to do reverse hypers / back extensions but I didn’t have the energy for it. Instead I did leg lifts with added resistance (I lay on my back and my wife stands at my shoulders, I grab her ankles, lift my legs up with a flat back and she pushes them back down at the top)

5 min AMRAP
reps completed (30s rest between sets) 10, 10, 15, 15

Good burn. I will get my 6 pack back.

6

Day 3

Conventional deadlift: (Tested max of 425 with grip failure) Goal: 5 reps @ RPE 7 (335 lbs estimated)
2x warmup with empty bar and horizontal band tension (I find that horizontal band tension helps me keep my lats tight)
135 x 5 @ RPE 6
225 x 5 @ RPE 6.5
275 x 5 @ RPE 6.5
315 x 5 @ RPE 7
335 x 5 @ RPE 7
335 x 3 @ RPE 7
335 x 2 @ RPE 7

Felt great about this. Grip failed on the last sets so I did mixed grip. Rocked my grip, but felt fantastic. And I think I kept good form.

Swiss bar bench press (Haven’t tested max, put 245lbs in because usually it’s a little less than straight bar) Goal: 3 reps @ RPE 7 (205lbs estimated)
1 x 10 warmup empty bar
115 x 3 @ RPE 6
135 x 3 @ RPE 6
165 x 3 @ RPE 6.5
185 x 3 @ RPE 6.5
205 x 3 @ RPE 7
205 x 3 @ RPE 7
205 x 2 @ RPE 7

Felt good. Moved good.

Bulgarian split squats (I hate these. They’re rough.) 10 reps @ RPE 7 (No estimate, just feelin’ it)
1 x 10 with no weight, @ RPE 6
1 x 10 with 5lb plate in each hand @ RPE 6
1 x 10 with 10lb plate in each hand @ RPE 6.5
1 x 10 with 15lb kettlebell in each hand @ RPE 7ish
1 x 5 with 15lb kettlebell in each hand @ RPE 7
1 x 5 with 15lb kettlebell in each hand @ RPE 7

Back accessory: Chest supported dumbbell row
60lbs dumbbell in each hand. 3 x 8 @ RPE 7.5 (felt good)

I wanted to put a set of kroc rows in before the weekend but the deadlifts fatigued my grip pretty good.
I got 15 on the left side and 14 on the right side with 100lbs, but my homemade kroc dumbbell needs a better handle and better clamps because everything was jostling around. A little bit of work needed to fix it. Next time I will put a proper rubber grip on it, do my lifts earlier in the day and do the set of kroc rows much later in the evening so my grip has a chance to recover. I like them, and I think they’re good to finish off my week, but a little better timing and a little bit of tweaking to the homemade dumbbell.

7

Week 2 day 1
Absolutely awful sleep. 2 hours at most. I meditated for 45min before lifting, slammed an energy drink and told myself I’d just see how I performed. Very satisfied.

Low bar back squat (e1rm 371lb)

  1. Warmup 2 x 5 with empty bar
  2. 135 x 5 @ rpe 6
  3. 185 x 5 @ rpe 6
  4. 225 x 5 @ rpe 6.5
  5. 275 x 5 @ rpe 6.5
  6. 295 x 5 @ rpe 7
  7. 295 x 4 @ rpe 7
  8. 295 x 3, x 3 @ rpe 7

woohoo! More reps and more weight. Wide stance, imagined sitting backwards, activated glutes, focused on tight core and glute/ham activation.

45 Degree incline bench (e1rm 238lb)

  1. Warmup 1 x 5 with empty bar
  2. 115 x 6 @ rpe 6
  3. 135 x 6 @ rpe 6
  4. 155 x 6 @ rpe 6.5
  5. 170 x 6 @ rpe 6.5
  6. 180 x 6 @ rpe 7
  7. 180 x 3 x 2 @ rpe 7

My technique is definitely improved. Widened grip, no shoulder issues whatsoever. Moved pretty smoothly.

Trap bar deadlift (e1rm 445lb)

  1. Warmup 1 x 6 with empty bar
  2. 135 x 6 @ rpe 6
  3. 225 x 6 @ rpe 6
  4. 275 x 6 @ rpe 6.5
  5. 320 x 6 @ rpe 7
  6. 340 x 6 @ rpe 7.5
  7. 340 x 3 x 2 @ rpe 7
  8. 340 x 2 x 2 @ rpe 7

Hit the weights I wanted to be moving last time. Definitely the set of 6 was almost at 8, but I really wanted to get it.

Accessory work:
Glute ham raise 2 x 6

I was gonna go for 3x6 but after the first 2 sets I tried to get up on the GHR and my hamstrings went NOPE and cramped up super hard, so I figured I’d call it a day.

Pleasantly sore. Will sleep well tonight! (I hope)

8

Week 2 Day 2.

Paused bench (I was doing touch & go last time, but was supposed to do paused bench. I just added 5lbs to what I was moving last time) Goal: 5 reps x 215 @ RPE 7

  1. Warmup x 2 x 5 with empty bar
  2. 135 x 5 @ RPE 6
  3. 155 x 5 @ RPE 6
  4. 185 x 5 @ RPE 6
  5. 205 x 5 @ RPE 6.5
  6. 215 x 5 @ RPE 7
  7. 215 x 4 x 4 @ RPE 7 These feel super solid. No really noticeable elbow pain, some slight discomfort. I’m adjusting to a wider grip and it’s moving very easily, very steadily.

Safety bar squat Goal: +5lbs from last week, so 250lbs @ RPE 7

  1. Warmup x 2 x 8 with empty bar
  2. 155 x 8 @ RPE 6
  3. 175 x 8 @ RPE 6
  4. 205 x 8 @ RPE 6.5
  5. 235 x 8 @ RPE 7 (5min rest)
  6. 250 x 8 @ RPE 7
  7. 250 x 3 x 3 @ RPE 7

I always dread sets of 8. They’re pretty ruthless. These were tough for sure, I had to pause to breathe on the 4th rep of the heavier sets, but I got them all and to a few inches below parallel so I’m also happy with my form. Feel it in my lower back and hips but not SORE, just…tingly. pump-y. Wide stance.

Overhead press Goal: +5lbs from last week.

  1. 45 x 10 @ RPE 6
  2. 65 x 10 @ RPE 6
  3. 85 x 10 @ RPE 6.5
  4. 100 x 10 @ RPE 7
  5. 110 x 7 @ RPE 8
  6. 100 x 5 x 2 @ RPE 7

Ah I’m always disappointed with these, but realistically I’m just looking back to when I did them more frequently. It will come back, and soon. No pain at all.

Accessory work: I didn’t feel like doing the JM press again this time, so I did 1 x 10, 8, 8 tricep cable pushdowns with rope handles @ 40lbs and a 2-0-2 pace. Fully squeezing, focusing on contraction and mind-muscle connection. Less weight, but not less intensity.

9

Week 2 Day 3 (I’m writing this on sunday, but this is for the friday)

Conventional deadlift (Goal: 340 x 5 @ RPE 7 )

  1. 2 x warmup with empty bar & horizontal band resistance (helps keep my lats tight. It’s really good)
  2. 135 x 5 @ RPE 6
  3. 225 x 5 @ RPE 6
  4. 275 x 5 @ RPE 6.5
  5. 315 x 5 @ RPE 6.5
  6. 340 x 5 @ RPE 7-7.5ish
  7. 340 x 3 x 3 @ RPE 7
  8. 340 x 4 @ RPE 7 (5min rest, switched grip midway through)
  9. These were hard on my grip. My back and legs are strong enough but my grip starts to give out around the end. Hopefully the kroc rows can help strengthen that.

Swiss bar bench press (Goal 210 x 3 @ RPE 7 )

  1. Empty bar x 10 x 2
  2. 115 x 3 @ RPE 6
  3. 165 x 3 @ RPE 6
  4. 185 x 3 @ RPE 6
  5. 205 x 3 @ RPE 6.5
  6. 220 x 3 @ RPE 7.5
  7. 215 x 3 x 2 @ RPE 7

Overshot because of how easy it felt near the last set, dialed it back. Bit of elbow tightness.

Bulgarian split squats (Have I mentioned I hate these? Wanted to get 35lbs in each hand but i was super fatigued)

  1. No weight x 10
  2. 15lbs each hand x 10
  3. 25lbs each hand x 10
  4. 25lbs each hand x 5 x 3

Not much to say about these…I don’t like them, which is why I think it’s important to do them. I also have uneven foot pressure so strengthening the mind-muscle connection isolaterally is useful.

Accessory movement:

Chest supported DB rows : Because I am having grip issues, and just because I"m curious about them, I decided to substitute a single set of kroc rows to failure. I planned on doing these on the saturday afterwards, but it ended up being a super lazy day so I did them today, sunday. Hopefully I don’t regret it, lol

Kroc rows:

  1. 15 x 10 @ RPE 6
  2. 25 x 10 @ RPE 6
  3. 45 x 10 @ RPE 6
  4. 70lb x 5 @ RPE 6.5
  5. 90lbs x 20 @ RPE 9
  6. 1min break
  7. 90lbs x 5 @ RPE 9

These feel so good. I kept my core tight and bent over my flat bench, I really really really like kroc rows. I feel a good pump in my bicep, forearm, lats and rear delt. Feels like it makes up for just having 1 upper back exercise in the program. I am going to increase weight by 10lbs every week until I can only get 12, then try for more reps until I’m back up to 20.

Missed my 2nd core AMRAP this week and slacked on my cardio, treadmill plans in the future because I’ve got executive function/motivation issues, but if there’s a treadmill I can walk on with a weight vest while watching TV or movies that’s a great way to get my cardio in while still caving in to my lazy desire to sit on the couch at the same time (Weird I know but…psychology is weird).

10

Yesterday I just felt like total garbage. Poor sleep, woke up just NOT feeling it. So I’m pushing mon-weds-fri to tues-thurs-sat.

I’ve been slacking on my GPP/cardio and climbing and stuff, work and life stress has sapped some of my drive, and it being 33-36°C has made it pretty ruthless.

BUT on a more positive note, the scale is happy with me!

11

Week 3 Day 1

Woohoo! Actually did it…and actually did good!

Low bar back squat (Goal 300lbs x 5 @ RPE 7)

  1. Warmup 1 x 5 w/empty bar @ RPE 6
  2. 135 x 5 @ RPE 6
  3. 225 x 5 @ RPE 6
  4. 275 x 5 @ RPE 6.5
  5. 305 x 5 @ RPE 7
  6. 305 x 4 x 4 @ RPE 7

Woop woop! 10lb jump this time instead of 5lbs! It just felt right. Super smooth. Squat getting way stronger. E1RM of 390! Boy howdy I can’t wait to see what my total is at the end of this program.

45 degree incline bench press (Goal 185 x 6 @ RPE 7)

  1. Warmup 1x6 W/empty bar
  2. 135 x 6 @ RPE 6
  3. 155 x 6 @ RPE 6
  4. 165 x 6 @ RPE 6.5
  5. 175 x 6 @ RPE 7
  6. 175 x 4 x 3 @ RPE 7

Win some lose some. +10lbs on my squat, -5lbs on my incline bench. You can’t win em all. I don’t feel bad about this…I’m not sure why it wasn’t so good though.

Trap bar deadlift (Goal 345 x 6 @ RPE 7)

  1. Warmup 1x6 w/empty bar
  2. 130 x 6 @ RPE 6
  3. 220 x 6 @ RPE 6
  4. 310 x 6 @ RPE 6
  5. 350 x 6 @ RPE 7 (F$@K IT BABYYYY!!!)
  6. 350 x 3 x 4 @ RPE 7

Woohoo! Didn’t expect this one either! Alot of grunting, and some death metal blasting in the background and whaddayaknow. Up she goes!

Accessory movement: Glute ham raise

3 x 5 @ RPE 8

After squats AND deadlifts these things just absolutely destroy my hamstrings. The check engine light is on in my legs and I feel good about it.

Just goes to show that even if you feel like shit, you can have a good lifting session.