So we beat on...

Other Discussions Training Logs
21

Hypertrophy Week 8

02/24/20 Monday

LBBS - 205x8 @7, 215x8 @8, 225x8 @9, 210x8x2 @8
High Incline BP - 105x8 @7, 120x8 @8, 135x8 @9, 130x8 @8, 130x8 @9
2" Deficit Siff Legged DL - 155x12 @6, 175x12 @7, 195x12x2 @8
Lying Leg Curls - 65x12 @9, 65x13 @9

Time: 77:41; SRPE @8

02/27/20 Thursday

1ct Paused Bench - 150x8 @7, 155x8 @8, 160x8 @9, 150x8 @8, 150x8 @10
Leg Press - 270x10 @7, 320x10 @8, 360x10 @9, 345x10 @8
15d Incline DB BP - 45x13 @10, 40x12x2 @6
Flat DB Flyes - 30x18 @8, 30x18 @9

Time: 60:21; SRPE @8

02/29/20 Saturday
Conv. DL - 245x8 @7, 265x8 @8, 275x8 @9, 260x8 @9
2ct Paused Bench - 120x10 @7, 125x10 @8, 130x10 @9, 125x10 @9
Seated DB Press - 35x15 @10, 30x12 @7, 30x12 @6
DB Lateral Raises - 20x18 @8, 20x16 @9

Time: 68:17; SRPE @8

22

Hypertrophy Week 9

03/02/20 Monday

LBBS - 205x8 @7, 215x8 @8, 225x8 @8, 215x8 @7, 215x8x2 @8
High Incline BP - 115x8 @7, 125x8 @8, 135x8 @9, 125x8x2 @8, 125x8 @10
2" Deficit Siff Legged DL - 155x12 @6, 175x12 @7, 195x12x2 @8, 195x12 @9
Seated Leg Curls - 70x17x3 @8

Time: 95:44; SRPE @8

03/04/20 Wednesday

1ct Paused Bench - 155x8 @7, 160x8 @8, 165x8 @9, 155x8 @8, 155x8 @10
Leg Press - 270x10 @7, 360x10 @8, 410x10 @9, 390x10 @8, 390x10 @9
15d Incline DB BP - 40x18 @10, 35x12x3 @6
Flat DB Flyes - 30x15 @8, 30x20 @9

Time: 58:19; SRPE @8

03/06/20 Friday
Conv. DL - 245x8 @7, 265x8 @8, 275x8 @9, 255x8 @9
2ct Paused Bench - 120x10 @7, 125x10 @8, 135x10 @8, 130x10 @7, 130x10 @8
Seated DB Press - 35x15 @9, 30x12 @8, 30x12 @7, 30x12 @6
DB Lateral Raises - 17.5x20 @9, 17.5x19 @9

Time: 73:00; SRPE @7

23

Hypertrophy Week 10

03/09/20/ Monday

LBBS - 205x8 @7, 215x8 @8, 225x8 @9, 210x8x2 @7, 210x8 @8
High Incline Bench - 115x8 @7, 125x8 @8, 135x8 @9, 125x8x2 @8, 125x8 @9
2" Deficit Stiff legged DL - 155x12 @6, 175x12 @7, 185x12x2 @8
Seated Leg Curls - 70x20 @8, 90x18 @9, 90x18 @9

Time: 88:58; SRPE @8

03/11/20 Wednesday

1ct Paused Bench - 150x8 @7, 155x8 @8, 160x8 @9, 150x8x2 @7, 150x8 @9
Leg Press - 270x10 @7, 360x10 @8, 410x10 @9, 390x10x2 @8
15d Incline DB BP - 45x14 @10, 35x12x2 @6, 35x12 @7
Flat DB Flyes - 30x20x2 @9

Time: 60:36; SRPE @8

03/13/20 Friday

Conv. DL - 245x8 @7, 265x8 @8, 285x8 @9, 260x8 @8, 260x8 @9
2ct Paused Bench - 125x10 @7, 135x10 @8, 140x10 @10, 130x10x2 @9
Seated DB Press - 35x15 @10, 30x12 @7, 30x12x2 @8
DB Lateral Raises - 17.5x20 @8, 17.5x19 @9

Time: 77:51; SRPE @8

24

No Equipment At Home (NEAH) Week 1

03/23/20 Monday

BW Squat - 12 @6 on 9th set
Deficit Pushup - 15 @8 on 3rd set
Chair Dips - 15 @9 on 1st set (wuuut)
BW Planks - 60 secs x 2 sets

Time: 41:00; SRPE @6

Dealing with a hip pain at the moment.

It doesnā€™t exaggerate much to say my life depends on BBM templates, because I had no clue what to do when they gym closed last week.

25

03/25/20 Wednesday

Pike pushup - BWx12x2 @8
Split squat - BWx15x2 @8
Superman Y shoulder raise - 20x2 @8
V-sit hold - 35 secs, 30 secs

Time: 35:12; SRPE @6

26

03/27/20 Friday

2ct paused squat - loaded pack x12x2 @8
Pushup - loaded pack x 15x2 @8
Glutei bridge - loaded pack x 25x2 @8
Side planks hold - 30 secs, 25 secs

Time: 21:21; SRPE @6

27

NEAH Week 2

03/30/20 Monday

Split squat - loaded pack x12x3 @8
Deficit pushup - BWx15x3 @8
Chair dips - BWx15x3 @8
Plank hold - 50s, 35s

Time: 36:10; SRPE @7

Had a bad day and almost skipped the workout. Glad that I chose to keep this log to keep myself accountable.

28

04/01/20 Wednesday

Pike Pushup - BWx12x3 @8
2ct Paused split squat - BWx15x3 @8
1-arm bent over row - loaded pack x25x3 @8
V-sit hold - 50s, 40s

Time: 36:46; SRPE @7

29

Break-in Week

04/07/20 Tuesday

Comp Squat - 175x6 @6, 195x6 @7, 215x6 @8
Comp Bench - 135x6 @6, 140x6 @7, 150x6 @8
3-0-0 Tempo DL - 175x6 @6, 195x6 @7, 215x6 @8

Time: 71:18; SRPE @8

04/09/20 Thursday

Comp Bench - 145x6 @6, 155x6 @7, 165x6 @8
2ct Paused Squat - 135x8 @6, 145x8 @7, 155x8 @8
RDL - 135x12 @6, 145x12 @7, 155x12 @8

Time: 73:45; SRPE @7

04/11/20 Saturday

3-0-0 Tempo DL - 205x5 @6, 215x5 @7, 225x5 @8
T&G Bench - 145x8 @6, 150x8 @7, 155x8 @8
3-0-3 Tempo Squat - 115x8 @6, 125x8 @7, 135x8 @8

Time: 77:39; SRPE @7

Dipped my toes into the new setup at home. The key is to be quiet and avoid damage to the building structure, so doing everything gingerly takes an extra toll on my fatigue. For the foreseeable future, 3-0-0 tempo deadlift will be replacing the Comp DL, which is sadly my favorite. Well beats nothing and happiness is within reach once more!

30

Strength Week 1

04/13/20 Monday

Comp Squat - 190x5 @7, 195x5 @7, 205x5 @8
T&G Bench - 165x4 @7, 175x4 @8, 185x4 @9
3-0-0 Tempo DL with bands - 185x5 @7, 195x5 @8, 205x5 @9

Time: 73:50; SRPE @7

04/15/20 Wednesday

Comp Bench - 155x5 @7, 165x5 @8, 175x5 @9
2ct Paused Squat - 155x5 @7, 165x5 @8, 175x5 @9
Beltless OHP - 65x8 @7, 75x8 @7, 95x8 @10

Time: 76:10; SRPE @7

04/17/20 Friday

3-0-0 Tempo Comp DL - 225x5 @7, 235x5 @8, 245x5 @9
Bench with bands - 135x5 @7, 145x5 @8, 150x5 @9
3-0-3 Tempo Squat - 145x8 @7, 150x8 @8, 160x8 @9

Time: 84:12; SRPE @8

31

Strength Week 2

04/20/20 Monday

Comp Squat - 265x1 @9, 215x5x3 @8,
T&G Bench - 195x1 @8, 180x4 @9, 180x4 @8, 170x4 @7

Time: 75:28; SRPE @7 (not feeling well and skipped deadlift with bands)

04/22/20 Wednesday

Comp Bench - 205x1 @8, 195x4 @9, 180x4x2 @8,
Squat with bands - 155x5 @6, 165x5 @7, 175x5x2 @8
Beltless OHP - 75x8 @6, 80x8 @7, 90x8 @8, 90x8 @9

Time: 79:32; SRPE @8

04/24/20 Friday

3-0-0 Tempo Compo DL - 275x1 @8, 245x5 @9, 235x5 @8, 235x5 @9
Bench with bands - 145x5 @7, 150x5 @8, 155x5 @9, 145x5 @9
3-0-3 Tempo Squat - 155x8 @6, 165x8 @7, 175x8 @8

Time: 109:35; SRPE @8

32

Strength Week 3

04/27/20 Monday

Comp Squat - 265x1 @8, 240x5 @9, 225x5x3 @8
T&G Bench - 200x1 @8, 190x4 @9. 180x4x3 @8

Tempo DL with bands - 155x5 @6, 175x5 @7, 195x5x2 @8

Time: 94:49; SRPE @9

04/29/20 Wednesday

Comp Bench - 215x1 @8, 200x4 @9, 190x4x2 @8, 190x4 @9
Squat with bands - 155x5 @6, 165x5 @7, 175x5x3 @8
Beltless OHP - 65x8 @6, 80x8 @8, 80x7 @9

Time: 74:21; SRPE @9

05/01/20 Friday

3-0-0 Tempo Comp DL - 280x1 @8, 250x5 @9, 235x5x3 @8
Bench with bands - 145x5 @7, 150x5 @8, 155x5 @9, 145x5 @9

Time: 85:59; SRPE @8

33

Strength Week 4

05/04/20 Monday

Comp Squat - 255x1 @8, 235x5 @9, 220x5x3 @8
T&G Bench - 215x1 @8, 200x4 @9, 190x4 @8, 190x4 @9
Tempo DL with bands - 155x5 @6, 165x5 @7, 180x5x2 @8, 180x5 @9

Time: 90:55; SRPE @9

05/06/20 Wednesday

Comp Bench - 220x1 @8, 205x4 @9.5, 190x4x3 @8
Squat with bands - 165x5 @7, 175x5 @8, 185x5 @9, 170x5 @7, 170x5 @8
Beltless OHP - 75x8 @6, 80x8 @7, 85x8x3 @8

Time: 90:25; SRPE @7 (Happy day)

05/08/20 Friday
3-0-0 Tempo Comp DL - 295x1 @8, 265x5 @9, 250x5x3 @8
Bench with bands - 155x5 @7, 160x5 @8, 165x5 @9, 150x5 @7, 150x5x2 @8
3-0-3 Tempo Squat - 155x8 @6, 165x8 @7, 175x8x3 @8

Time: 112:11; SRPE @8

34

Strength Week 5

05/11/20 Monday

Comp Squat - 260x1 @8, 235x5 @9, 225x5x3 @8
T&G Bench - 215x1 @8, 200x4 @9, 185x4 @7, 185x4x3 @8
2ct Paused Tempo DL - 195x5 @6, 205x5 @7, 215x5x3 @8

Time: 1:50:47; SRPE @8

05/13/20 Wednesday

Comp Bench - 220x1 @8, 205x4 @9.5, 190x4x2 @8, 190x4 @9, 185x4 @8
2ct Paused Squat - 175x5 @7, 190x5 @8, 205x5 @9, 190x5x2 @8
Beltless OHP - 75x8 @6, 80x8 @7, 85x8 @8, 85x5 @8

Time: 86:42; SRPE @7

05/15/20/ Friday

3-0-0 Tempo Comp DL - 295x1 @8, 265x5 @9, 250x5x3 @8
2ct Paused Bench - 175x5 @7, 180x5 @8, 185x5 @9, 170x5x3 @8
5-3-0 Tempo Squat - 135x8 @6, 145x8 @7, 150x8x3 @8

Time: 1:47:51; SRPE @8

35

Strength Week 6

05/19/20 Tuesday

Comp Squat - 265x1 @8, 240x5 @9, 230x5 @8, 230x5 @9
T&G Bench - 210x1 @8, 200x4 @9, 185x4x3 @8, 185x4 @7
2ct Paused Tempo DL - 200x5 @6, 210x5 @7, 220x5x3 @8

Time: 90:31; SRPE @8

05/21/20 Thursday

Comp Bench - 220x1 @8, 205x4 @9.5, 190x4x2 @8, 190x4 @9
2ct Paused Squat - 175x5 @7, 185x5 @8, 195x5 @9, 185x5x3 @8
Beltless OHP - 70x8 @6, 75x8 @7, 80x8 @8, 80x8 @7, 85x8 @8

Time: 85: 51; SRPE @7

05/23/20 Saturday

3-0-0 Tempo Comp DL - 295x1 @8, 265x5 @9, 250x5 @9, 240x3 (painful)

Time: 60:08; SRPE @10

Obviously a very bad session on Saturday. This week didnā€™t start off right on Monday when it was too late to work out by the time I finished work. I was going to repeat this week next week right after the session today, but right now I just donā€™t care anymore as Iā€™m typing this. Maybe Iā€™ll go straight to Week 7. Not going to be a big deal. My back really hurt today during the deadlift. I donā€™t know if the slow eccentric just creates too much fatigue for me. Maybe I need to even back off more weight on the bar for deadlift.

36

Strength Week 7

05/25/20 Monday

Comp Squat - 255x1 @8, 235x4 @9
T&G Bench - 215x1 @8, 195x5 @8.5
2ct Paused DL - 145x4 @6, 155x4 @7, 175x4 @8

Time: 71:57; SRPE @6

05/27/20 Wednesday

Comp Bench - 225x1 @8, 205x3 @9
2ct Paused Squat- 235x1 @8, 225x4 @9
CG Floor Press - 145x6 @7, 150x6 @8, 160x6 @9

Time: 62:57; SRPE @6

05/29/20 Friday

3-0-0 Tempo Comp DL - 295x1 @9, 265x4 @9
2ct Paused Bench - 210x1 @8, 200x4 @9
Beltless HB Squat - 175x6 @7, 185x6 @8, 190x6 @8.5

Time: 82:58; SRPE @8

I donā€™t look at the workout until the day of, so was pleasantly surprised by a low stress week. The back pain was minimal but still went easy on the load on Monday. The timely decrease in volume made me appreciate the intelligence of BBM template much more.

37

Strength Week 8

06/01/20 Monday

Comp Squat - 275x1 @8, 250x4 @9, 235x4 @8
T&G Bench - 215x1 @8, 175x5x4 @7
2ct Paused DL - 200x4 @7, 210x4 @8, 220x4 @8.5, 210x4 @8

Time: 91:02; SRPE @7

06/03/20 Wednesday

Comp Bench - 225x1 @8, 210x3 @9, 200x3x3 @8
2ct Paused Squat - 215x1 @8, 200x4 @8, 195x4x2 @8
WGBP - 150x6 @6, 160x6 @7, 170x6 @8, 170x6 @9

Time: 88:19; SRPE @7

06/06/20 Saturday
3-0-0 Tempo Comp DL - 245x1 @? 235x4 @9
2ct Paused Bench - 210x1 @8, 200x4 @9, 190x4x2 @8
Beltless HBBS - 165x6 @6, 175x6 @7, 185x6 @8

Time: 78:11; SRPE @8

I have officially developed a fear towards deadlift days at home. I have never felt so difficult with my form and getting it off the floor before. Set up to lift on Friday, warmup felt shitty, and pushed off the whole workout to Saturday. Will try to switch to morning workouts next week to see if that will change my mentality.

38

Strength Week 9

06/09/20 Tuesday

Comp Squat - 275x1 @8, 250x4 @9, 235x4x3 @8
T&G Bench - 215x1 @8, 175x5x3 @6, 175x5 @7
2" Deficit DL - 175x4 @6, 185x4 @7, 195x4 @8

Time: 81:32; SRPE @7

06/11/20 Thursday

Comp Bench - 220x1 @9, 205x3 @9, 195x3x4 @8
Pin Squat - 225x1 @8, 210x4 @9, 205x4x2 @8
CG Floor Press - 145x6 @6, 150x6 @7, 155x6x3 @8

Time: 89:10; SRPE @7

06/13/20 Saturday
Pin Bench - 225x1 @8, 205x4 @9, 195x4x2 @8, 195x4 @9
2ct Paused Squat - 155x6 @6, 165x6 @7, 175x6x2 @8

Time: 86:29; SRPE @7

Mentally and physically checking out to deadlift. kbye

39

Strength Week 10

06/16/20 Tuesday

Comp Squat - 275x1 @8, 245x4 @9, 230x4x3 @8
T&G Bench - 215x1 @8, 205x3 @9, 195x3x2 @8

Time: 73:54; SRPE @7

06/18/20 Thursday

Comp Bench - 95kgx1 @7, 100kgx1 @8, 85kgx4 @7, 87.5kgx3x2 @8, 90x3x2 @8
Pin Squat - 105kgx1 @8, 100kgx3 @9, 95kgx3x2 @8
WGBP - 65kgx6 @6, 70kgx6 @7, 75kgx6 @7, 77.5kgx6x2 @8

Time: 87:04; SRPE @7

06/20/20 Saturday

Pin Bench - 100kgx1 @8, 95kgx3 @9, 90x3x2 @8

40

Pivot Week

06/22/20 Monday

HBBS - 70kgx10 @7, 75kgx10 @8, 530 tempo: 50kgx5 @7, 52.5kgx5x2 @8
20 mins circuit max
Bulgarian Split Squat - 10kgx15 @8, 13 @9, 10 @9
Barbell Row - 30kgx20 @9, 15 @8, 15@8
Strict OHP - 30kgx10 @9, 8 @9, 8 @9

Time: 53:19; SRPE @8

06/23/20 Tuesday

Bench Press (feet up) - 70kgx10 @7.5, 72.5kgx10 @9, 530 tempo: 55kgx5x3 @8
20 mins circuit max
Snatch Grip RDL - 60kgx15 @9, 15x2 @8
Low Incline Bench - 50kgx12 @8, 10 @8, 10 @10
BW chin-ups - 12 @8, 6 @8, 13 @10

Time: 60:13; SRPE @7

06/25/20 Thursday

Sumo DL - 62.5kgx10 @6.5, 67.5kgx10 @8, 530 tempo: 60kgx5 @7, 62.5x5x2 @8
20 mins circuit max:
Bulgarian Split Squat - 10kgx15 @8, 15 @8, 15 @9
Barbell Row - 50kgx9 @8, 8x2 @10
Strict OHP - 30kgx10 @9, 8 @8, 8 @9.5

Time: 56:53; SRPE @8

06/26/20 Friday

20 mins circuit max:
Snatch Grip RDL - 60kgx15 @8, 15x2 @9
Low Incline Bench - 50kgx15 @7, 60kgx12 @9, 60kgx8 @8
BW chin-ups - 12 @8, 12 @9, 7 @10

Dead bugs (holding 10-lb plate) - 36 @9, 18 @7, 18 @9, 15 @10

Time: 37:49; SRPE @6

What a nice break from the ā€œseriousā€ lifting! 12-15 rep range has created a massive ā€œsoreness attackā€ though.