Background:
- Full-time office desk jockey. Recreational swimmer and sucked at all other sports I tried.
- Joined a gym to work out and lift weights for the first time in 2014 at the age of 25.
- Followed bodybuilding.com programs and messed around until getting interested in powerlifting in 2017.
- Went to my first meet in February 2019. 83 kg class (75.80 kg), S/B/D - 155 kg/107.5 kg/190 kg. Lifting has become such a big part of my life and I enjoy powerlifting at the moment as a hobby, which keeps me happy and healthy. Plan to exhaust BBM templates until progress cannot be made anymore. Starting a weekly log here to keep myself motivated and accountable. Dealing with chronic low back pain which has been flaring up intermittently ever since the end of 2013. Still learning to find that sweet spot of optimal stress level by myself with minimal tweaks to the templates.
Strength Week 1
08/05/19 Monday
Squat - 175x4, 190x4, 200x4
Bench - 185x4, 190x4, 200x4
2ct Paused DL - 185x4, 205x4, 215x4
Time: 77:23; RPE: 7
08/07/19 Wednesday
2ct Paused Squat - 145x5, 155x5, 165x5
OHP - 105x4, 115x4, 125x4
Pendlay Rows - 140x10, 145x10, 150x10
Time: 63:27; RPE: 8
08/09/19 Friday
Deadlift - 205x4, 225x4, 235x4
Floor Press - 165x5, 185x5, 205x5
Leg Press - 270x10, 360x10, 450x10
Time: 57:17; RPE: 8
1 Like
Strength Week 2
08/12/19 Monday
Squat - 215x1, 195x4, 175x4x2
Bench - 210x1, 185x4, 175x4x2
2ct Paused DL - 185x5, 195x5, 205x5, 195x5
Time: 73:51; Session RPE @7
Used RPE calculator to determine the weights for 1 @8 based on Week 1. Turned out to be too light.
08/14/19 Wednesday
2ct Paused Squat - 155x5, 165x5, 185x5, 180x5
OHP - 145x1, 130x4, 120x4x2
Pendlay Row - 145x10, 150x10x3
Time: 57:46; SRPE @8
08/16/19 Friday
Deadlift - 315x1, 295x4, 265x4x2
Floor Press - 165x5, 185x5, 205x5, 195x5
Leg Press - 270x10, 360x10x3
Time: 73:04; SRPE @7
Strength Week 3
08/19/19 Monday
Squat - 235x1, 225x4, 200x4x3
Bench - 215x1, 190x4, 175x4x3
2ct Paused DL - 185x5, 195x5, 205x5, 195x5x2
Time: 78:18; SRPE @8
08/21/19 Wednesday
2ct Paused Squat - 155x5, 165x5, 175x5, 170x5x2
OHP - 145x1, 125x4, 115x4x3
Pendlay Row - 145x10, 155x10x3
Time: 63:09; SRPE @8
08/23/19 Friday
Deadlift - 325x1, 295x4, 265x4x3
Floor Press - 170x5, 190x5, 205x5, 195x5
Leg Press - 270x10, 360x10, 410x10x2
Time: 76:58; SRPE @8
Strength Week 4
08/26/19 Monday
Squat - 255x1, 235x4, 210x4x3
Bench - 220x1, 205x4, 190x4x3
2ct Paused DL - 165x5, 185x5, 215x5, 205x5
Time: 70:32; SRPE @7
08/28/19 Wednesday
2ct Paused Squat - 185x5, 195x5, 205x5, 195x5
OHP - 135x1, 125x4, 115x4x3
Pendlay Row - 145x10, 155x10x4
Time: 72:03; SRPE @8.5
08/30/19 Friday
Deadlift - 355x1, 325x4, 285x4x3
Floor Press - 185x5, 190x5, 200x5, 190x5
Leg Press - 360x10, 410x10x4
Time: 86:49; SRPE @7
Strength Week 5
09/02/19 Monday
Squat - 280x1, 250x4, 225x4x4
Bench - 225x1, 200x4, 185x4x4
2ct Paused DL - 185x5, 205x5, 235x5, 225x5x2
Time: 91:51; SRPE @8
09/04/19 Wednesday
2ct Paused Squat - 175x5, 185x5, 195x5, 185x5x2
OHP - 140x1, 120x4, 115x4x4
Pendlay Row - 145x10, 150x10x4
Time: 77:49; SRPE @9
09/06/19 Friday
Deadlift - 355x1, 315x4, 280x4x3
Floor Press - 185x5, 190x5, 195x5, 185x5x2
Leg Press - 360x10, 410x10x4
Time: 108:50; SRPE @8
Strength Week 6
09/09/19 Monday
Squat - 290x1, 270x4, 250x4
Bench - 225x1, 205x4, 195x4x2
2" Deficit DL - 225x3, 245x3, 275x3, 260x3
Time: 83:43; SRPE @7
09/11/19 Wednesday
Pin Squat - 205x3, 225x3, 235x3, 225x3
OHP - 135x1, 125x4, 115x4x2
Lever Row - 115x10, 135x10, 155x10
Time: 53:27; SRPE @8
09/13/19 Friday
Deadlift - 370x1, 335x4, 320x4
2ct Paused Bench - 185x3, 195x3, 200x3, 190x3
2ct Paused Squat - 135x8, 140x8, 145x8
Time: 81:00; SRPE @8
Peaking Week 1
09/16/19 Monday
Squat - 295x1 @9, 250x4X4 @8
Bench - 225x1 @8, 205x3x5 @8
Pin Bench - 185x4 @7, 190x4 @8, 200x4 @9.5, 190x4 @9
Time: 90:10; SRPE @9
09/17/19 Tuesday
Deadlift - 365x1 @8, 340x4 @9, 315x4x2 @8
CGBP - 205x1 @8, 195x3 @9, 180x3x3 @7
Beltless Squat - 155x6, 185x6 @6, 195x6 @7, 205x6 @7
Time: 83:17; SRPE @8
09/19/19 Thursday
2ct Paused Squat - 275x1 @8, 260x2 @9, 245x3x2 @9
2ct Paused Bench - 200x1 @8, 190x3 @8. 180x3x2 @8
OHP - 95x6 @7, 105x6x3 @8
Time: 75:36; SRPE @7
09/20/19 Friday
2" Deficit DL - 335x1 @8, 315x3 @9, 300x3x2 @8
2ct Paused Bench - 205x1 @8, 200x3 @9, 190x3x3 @8~9
RDL - 225x6 @7, 245x6x3 @8
Time: 64:17; SRPE @9
Peaking Week 2
09/23/19 Monday
Squat - 285x1 @8, 235x5 @6, 265x3 @8, 265x3 @8, 265x3 @9
Bench - 225x1 @8, 205x3 @7, 205x3 @8, 205x3 @8, 205x3 @8, 205x3 @9
Pin Bench - 185x4 @7, 195x4 @8, 205x3 @9, 195x3 @9
Time: 75:12; SRPE @8
09/27/19 Friday
Deadlift - 375x1 @8, 360x3 @9, 340x3 @8, 340x3 @8
CGBP - 215x1 @8, 205x3 @9, 190x3 @8, 190x3 @8, 190x3 @8
Beltless Squat - 185x6 @6, 205x6 @7, 205x6 @7, 205x6 @7
Time: 85:27; SRPE @8
09/28/19 Saturday
2ct Paused Squat - 285x1 @10, 265x2 @9, 245x3 @9, 245x3 @9
2ct Paused Bench - 205x1 @8, 200x3 @9, 190x3 @8, 190x3 @8
OHP - 105x6 @7, 110x6 @8, 110x6 @8, 110x5 @9.5
Time: 68:21; SRPE @8
An odd week due to high stress outside of training. Missed a day.
Peaking Week 3
09/30/19 Monday
Squat - 295x1 @8, 280x3 @9, 265x3 @8
Bench - 225x1 @8, 215x3 @9, 205x3 @9
Deadlift - 375x1 @9
TIme: 76:08; SRPE: @7
10/02/19 Wednesday
Squat - 300x1 @8
Bench - 225x1 @8
Time: 39:39; SRPE @4
10/05/19 Saturday Meet Day
Weight: 71.4kg
Squat - 135kg (no lift), 145kg, 147.5kg
Bench - 105kg, 110kg, 112.5kg
Deadlift - 170kg, 180kg, 192.5kg (no lift)
Total - 440kg. Placed 3rd in 74kg.
Very happy with the bench PR. BBM’s peaking template is crazy with the benching frequency and really brings out the gains. Lost over 4 kg in bodyweight from the last meet and was a bit disappointed that I didn’t make it to increase my deadlift PR. However, work was stressful and sleep quality was bad for quiet a few days leading up to the meet. In addition, considering the strength I lost during the lower back rehab template run, I’ll cut myself some slack.
Still not in the thousand-pound club. DAMN IT!
Time Crunch Week 1
10/14/19 Monday
Squat - 295x1 @8, 275x5 @9, 250x5 @7, 250x5 @7
OHP - 135x1 @8, 120x4 @9, 105x5 @7, 105x5 @7
Pendlay Rows - 135x15, Myoreps 5x5
Time: 65:51; SRPE @8
10/16/19 Wednesday
Bench - 225x1 @9, 205x4 @9, 185x5 @7, 185x5 @7
Beltless Squat - 275x1 @8, 225x5 @9, 235x5 @7, 235x5 @7
Leg Press - 270x15, Myoreps 5x5
Time: 65:26; SRPE @8
10/18/19 Friday
Deadlift - 375x1 @8, 340x5 @9, 310x5 @7, 310x5 @7
Bench T&G - 135x15, Myoreps 4, 4, 3, 3, 3
Pullups - BWx16, Myoreps 5, 5, 4, 4, 3
Time: 53:57; SRPE @7
Time Crunch Week 2
10/21/19 Monday
Squat - 305x1 @8, 275x5 @9, 250x7 @7, 250x7 @7
OHP - 125x1 @8, 115x5 @8.5, 105x5 @7, 105x5 @6, 105x5 @6
Pendlay Row - 145x15, Myoreps 5, 4, 4, 4, 4
Time: 67:12; SRPE @8
10/23/19 Wednesday
Bench - 220x1 @8, 200x5 @9, 185x5 @7, 185x5 @9, 185x5 @10
Beltless Squat - 285x1 @8, 260x5 @9, 235x5 @7, 235x5 @7
Leg Press - 270x16, Myoreps 5x5
Time: 75:00, SRPE @7
10/25/19 Friday
Deadlift - 385x1 @8, 350x5 @9, 320x5 @7, 320x5 @7
Bench T&G 135x15, Myoreps 3, 3, 3, 2, 3
Chinups - BWx16, Myoreps 4, 4, 4, 3, 3
Time: 56:07; SRPE @8
12/02/19 Monday
Squat - 290x1 @8, 260x5 @9, 240x5 @8, 240x5 @7
OHP - 135x1 @8, 120x5 @9.5, 110x5 @7, 110x5 @8
Pendlay Row - 145x14 @8, Myoreps 5, 3x4
Time: 89:17; SRPE: @8
12/04/19 Wednesday
Bench - 200x1 @8, 180x5 @9, 165x5 @7, 165x3
Beltless Squat - 245x1 @8, 230x5 @9, 210x5x2
Leg Press - 180x18 @8, Myoreps 5x5
Time: 64:43; SRPE @8
12/06/19 Friday
Deadlift - 365x1 @9.5, 310x5 @9, 300x5 @9, 300x5 @8
Bench T&G - 100x15 @8, Myoreps 5, 4x4 Pullups - 15, Myoreps 5x5.
Time: 66:52; SRPE @9
After an entire November of no lifting, every set of Deadlift felt like a 10. Hello, old friend, DOMS! Thanks for letting me know how it feels to be little mermaid with legs. Let’s not repeat that.
12/09/19 Monday
Squat - 285x1@8, 255x5 @9, 235x5 @7, 235x5 @6
OHP - 125x1 @8, 115x5 @8, 105x5x3 @6
Pendlay Row - 145x15, Myoreps 4, 4, 4, 3, 3
Time: 62:53; SRPE @8
12/10/19 Wednesday
Bench - 205x1 @8, 185x5 @8.5, 170x5x3 @7
Beltless Squat - 255x1 @8, 235x5 @9, 215x5x2 @6
Leg Press - 270x16, Myoreps 5x5
Time: 75:12; SRPE @8.5
12/13/19 Friday
Deadlift - 355x1 @8, 320x5 @9, 290x5x2 @7
Bench T&G - 115x15, Myoreps 4,4,4,3,3
Chinups - BWx15, Myoreps 4,3,3,3,3
Time: 71:19; SRPE @9
Hypertrophy Week 1
01/06/20 Monday
HBBS - 195x8, 205x8, 215x8
OHP - 75x8, 80x8, 85x8
RDL - 115x12, 135x12, 155x12
Leg Extension - 70x20, 90x17
Time: 73:22; SRPE @7
01/08/20 Wednesday
Bench T&&G - 145x8, 150x8, 155x8
2ct Paused Squat - 145x10, 155x10, 165x10
Flat DB BP - 50eachx12, 45x10, 45x7
Flat DB Flyes - 20eachx18, 20x16
Time: 65:40; SRPE @9
01/10/20 Friday
Sumo DL - 225x8, 245x8, 275x8
CGBP - 115x10, 120x10, 125x8
45d Incline DB BP - 40x13, 35x12, 35x12
DB Lateral Raises - 15x20,15x18
Time: 48:31; SRPE @8
Hypertrophy Week 2
01/13/20 Monday
HBBS - 195x8 @6, 205x8 @7, 215x8x2 @8
OHP - 80x8 @6, 85x8 @7, 95x8 @8, 95x7 @9
RDL - 135x12 @6, 145x12 @7, 165x12x2 @8
Leg Extension - 90x20x2
Time: 77:27; SRPE @8
01/16/20 Thursday
Bench T&G - 135x8 @6, 145x8 @7, 150x8x2 @8
2ct Paused Squat - 145x10 @7, 155x10 @8, 165x10 @9, 155x10 @8
Flat DB BP - 45x15 @10, 40x12x2 @7
Flat DB Flyes - 20x20 @8, 20x18 @8
Time: 63:46; SRPE @7
01/18/20 Saturday
Sumo DL - 225x8 @6, 235x8 @7, 255x8x2 @8
CGBP - 115x10 @7, 125x10 @8, 130x10 @9, 120x10 @9
45d Incline DB BP - 40x16 @10, 40x12 @7, 40x12 @8
DB Lateral Raise - 15x20@8, 15x17 @8
Time: 54:12; SRPE @8
Hypertrophy Week 3
01/20/20 Monday
HBBS - 195x8 @6, 205x8 @7, 215x8x3 @8
OHP - 85x8 @6, 90x8 @7, 95x8 @9, 90x8x2 @8
RDL - 135x12 @6, 155x12 @7, 175x12x2 @8
Leg Extension - 100x20 @9, 100x16 @8
Time: 79:38; SRPE @8
01/21/20 Tuesday
Bench T&G - 135x8 @6, 145x8 @7, 155x8x3 @8
2ct Paused Squat - 135x10 @7, 145x10 @8, 155x10 @9, 145x10 @7
Flat DB BP - 45x17 @10, 40x12 @8, 40x12 @8
Flat DB Flyes - 20x20 @7, 25x20 @8
Time: 54:36; SRPE @7
01/23/20 Thursday
Sumo DL 225x8 @6, 235x8 @7, 245x8x3 @8
CGBP - 115x10 @7, 125x10 @8, 135x10 @9, 125x10 @7
45d Incline DB BP - 45x18 @10, 40x12 @8, 40x12 @8
DB Lateral Raises - 20x17 @9, 20x16 @9
Time: 65:57; SRPE @8
Hypertrophy Week 4
01/27/20 Monday
HBBS - 195x8 @6, 205x8 @7, 215x8x3 @8
OHP - 75x8 @7, 85x8 @8, 95x6, 85x8 @9
RDL - 155x12 @6, 175x12 @7, 185x12x3 @8
Leg Extension - 90x15x2 @8, 90x18 @8
Time: 82:40; SRPE @8
01/29/20 Wednesday
Bench T&G - 135x8 @7, 150x8 @8, 160x8 @9, 150x8 @8, 150x8 @9
2ct Paused Squat - 135x10 @7, 145x10 @8, 160x10 @9, 150x10 @7, 150x10x2 @8
Flat DB BP - 45x16 @10, 40x12 @6, 40x12 @7, 40x12 @8
Flat DB Flyes - 25x20 @9, 25x20 @8
Time: 64:13; SRPE @7
01/31/20 Friday
Sumo DL - 225x8 @6, 235x8 @7, 250x8x3 @8
CGBP - 120x10 @7, 130x10 @8, 140x10 @9, 130x10 @9, 130x8 @9
45d Incline DB BP - 50x15 @10, 45x12 @9, 45x8 @10, 35x12 @9
DB Lateral Raises - 20x18 @9, 20x16 @8
Time: 79:08; SRPE @8
Hypertrophy Week 5
02/03/20 Monday
HBBS - 195x8 @7, 205x8 @8, 225x8 @9, 210x8 @8, 210x4
OHP - 85x8 @7, 90x8 @8, 95x8 @9, 90x8 @8, 90x8 @9
RDL - 155x12 @6, 175x12 @7, 190x12x3 @8
Leg Extensions - 85x18x3 @8
Time: 93:00; SRPE @8
02/05/20 Wednesday
1ct Paused Bench - 140x8 @7, 145x8 @8, 150x8 @9, 145x8 @8, 145x8 @8.5, 145x7 @9
2ct Paused Squat - 145x10 @7, 155x10 @8, 165x10 @9, 155x10x2 @7
45d Incline DB BP - 45x15 @10, 40x12x3 @7
Flat DB Flyes - 25x20x2 @8
Time: 81:59; SRPE @8
02/07/20 Friday
Sumo DL - 225x8 @7, 235x8 @8, 245x8 @9, 225x8x3 @7
CGBP - 120x10 @6, 135x10 @8, 140x10 @9, 130x10x2 @9
Flat DB BP - 50x16 @10, 50x12 @8, 45x12 @9, 45x9 @10
DB Lateral Raises - 20x16x2 @8, 20x15 @9
Time: 89:07; SRPE @8
All i could think about during sumo deadlift every week was how much i hated it…
Hypertrophy Week 6
02/10/20 Monday
LBBS - 195x8 @7, 205x8 @7, 220x8 @8
High Incline BP - 100x8 @6, 110x8 @8, 115x8 @7
2" Deficit Stiff legged DL - 205x12 @8, 210x12 @9, 215x10 @9
Seated Leg Curls - 70x20x2 @7
Time: 69:48; SRPE @7
02/12/20 Wednesday
1ct Paused Bench - 145x8 @7, 150x8 @8, 160x8 @9
Leg Press - 270x10 @7, 320x10 @8, 360x10 @8
15d Incline DB BP - 50x12 @10, 40x12x2 @6
Flat DB Flyes - 30x18x2 @8
Time: 46:50; SRPE @7
02/14/20 Friday
Conv. DL - 205x8 @6, 235x8 @8, 255x8 @8
2ct Paused Bench - 115x10 @7, 125x10 @7, 140x10 @10
Seated DB Shoulder Press - 35x16 @10, 30x12 @6, 30x12 @7
DB Lateral Raises - 20x18 @8, 20x18 @9
Time: 54:46; SRPE @8
Very excited to get back to Low-bar squat and Conventional DL this week, but managed to stay cool and conservative in weight choices.
Hypertrophy Week 7
02/17/20 Monday
LBBS - 200x8 @7, 210x8 @8, 220x8 @9, 210x8 @7, 210x8 @8
High Incline BP - 105x8 @7, 115x8 @7, 125x8 @8, 115x8 @6 115x8 @6
2" Deficit DL - 185x12 @6, 195x12 @7, 205x12x2 @8
Lying Leg Curls - 65x16 @9, 65x12 @9
Time: 92:46; SRPE @8
02/19/20 Wednesday
1ct Paused Bench - 145x8 @7, 155x8 @8, 165x8 @9, 155x8 @9
Leg Press - 320x10 @7, 360x10 @8, 410x10 @9, 400x10 @9
15d Incline DB BP - 45x15 @10, 40x12 @7, 40x12 @6
Flat DB Flyes - 30x18 @9, 30x17 @9
Time: 55:03; SRPE @8
02/20/20 Friday
Conv. DL - 225x8 @7, 245x8 @8, 265x8 @9, 250x8 @7, 250x8 @8
2ct Paused Bench - 115x10 @7, 130x10 @8, 135x10 @9, 125x10 @9
Seated DB Press - 35x16 @10, 30x12x2 @7
DB Lateral Raises - 20x18 @9, 20x17 @9
Time: 57:56; SRPE @8