Ryan's Roster of Resistance Raisings

I’ve been following BBM style training for a few months now so I figured I’d start a log.

Currently on Week 10 of the 12 Week Press template. Training for a USSF meet in Omaha November 3rd.

10/15/2018
Comp Squat 450x1 315x5 365x5 365x5 405x3
Comp Press 210x1 200 for 3 sets of 2
Incline Bench Press 170x6 185x6 195 for 3 sets of 6

Comp Deadlift 455x1, 315x5, 365 for 2 sets of 5, 405 for 2 sets of 3

Press w/belt 200x1, 185x3, 175 for 2 sets of 3

Squat, no belt 365x1, 330x3, 315 for 2 sets of 3

Deficit Deadlift 1 & 3/4" 365x1, 330x3, 315 for 2 sets 3

Comp Press 205x1, 195 for 3 sets of 2

No belt Squat 225, 245, 265, 265, 265 for sets of 6

Comp Squat 425x1, 300x5, 345x5, 345x5, 390x3, 390x3
Comp Press 207x1, 200 for 3 sets of 2
incline bench press 175x6, 190x6, 205 for 3 sets of 6

Comp Deadlift 455x1, 315x5, 365 for 2 sets of 5, 405 for 2 sets of 3

Press w/belt 205x1 190x3, 180 for 2 sets of 3

Squat, no belt 370x1 335x3, 320 for 2 sets of 3

10/26/18

1&3/4" deficit deadlift 375x1, 345x3, 325x3, 325x3

comp press 205x1, 195 for 3 sets of 2

No belt squat 245x6, 275x6, 300 for 3 sets of 6

Comp squat 425x1 445x1

comp press 185x1 205x1

comp deadlift 405x1

So, almost immediately after my last session I came down with a nasty bout of flu. Which was the worst timing because I planned to compete in a USSF meet that Saturday. Well I moved on to what I was planning to run after the meet. The 7 week hypertrophy 4 day template.

“week 1” which I am going to redo because I was still sort of sick in the beginning of the week.

11/05
Squat w/belt 315x6, 330x6, 345x6
*dropped last set of squats and rest of session, still sick

11/06
Deadlift w/belt 325x6, 350x6, 365x6, 365x6
*dropped rest of session, super drained

11/08
High Bar Squats 225x8, 235x8, 245x8, 245x8
Inc Bench 155x8, 165x8, 175x8, 175x8
Lever Row myo reps Right 185x12, 5, 5, 4 Left 185x11,5, 5, 3

11/09
1 & 3/4" deficit deadlift 245x8, 255x8, 270x8, 270x8
close grip bench press 185x8, 190x8, 195x8, 195x8
bb row myo reps 175x12, 5, 5, 4

11/10
GPP & Arms
7min chins 20 reps (4min)/ chin grip pulldowns 30x100lbs(3min)
7min ab wheel 36 reps
Triceps Pushdowns 50x12, 55x12, 60x12
BB curls 45x12, 50x12, 55x12

7 week hypertrophy 4 day

Week 1 Day 1

Squat w/belt 320x6, 335x6, 350x6, 350x6

Press w/belt 145x6, 155x6, 165x6 (this was an 8.5 maybe 9 but I’m stupid and didnt adjust sooo) 165x5 missed 6th rep… lesson learned don’t be stubborn

TnG bench press 185x12, 4, 3 - probably started a little to heavy on these.

Deadlift with belt 340x6, 350x6, 365x6@8, 365x6@8.5

1ct pause bench press 205x6, 215x6, 220x6@8 220x6@8.5

Front Squat BARx5 135x5 didn’t get to finish this.