I’m starting what I hope is a year long BBM programming, so I figured I might as well start a log here too (another one in the SS forums).
I’m 39, 6’, 220 as of this morning. Been lifting more or less consistently since August 2015 after a first try 4 years before. I’ve run a modified SS (good results), 5/3/1 (meh), 2 cycles of Andy Baker’s garage gym warrior (good results), and in June/July, I wanted to slim down a bit and did so (-5 kg) using the 7 weeks Hypertrophy program.
Best lifts are : 187 kg squat, 220 kg DL, 125 kg bench (tng), and 70 kg press, all this in december 2017. I play a bit of rugby and need to be conditioned, so I usually run twice a week, with longer/harder sessions that seem to be used here.
Short term plan is to run the bridge 2.0 and assess from there, but I’ll want one day to try the 12w strength.
Last but not least, I’m a father of 4, have a time consuming job, so time is always a constraint. I live in France (relevant because good gym, equipment and competent coaching are rare).
Fri, Aug 24, 2018 Deadlift
190 kg x 1 @7.5 (418 lbs)
160 kg x 5 @7.5 (352 lbs)
160 kg x 5 @7.5 (352 lbs)
160 kg x 5 @7.5 (352 lbs) e1RM: 209 kg (460 lbs)
Incline
70 kg x 5 @8 (154 lbs)
70 kg x 5 @8.5 (154 lbs)
72.5 kg x 5 @9.5 (160 lbs)
70 kg x 5 @9 (154 lbs)
Squat no belt
112.5 kg x 10 @7.5 (248 lbs)
120 kg x 10 @8.5 (264 lbs)
115 kg x 10 @8.5 (253 lbs)
Mon, Aug 27, 2018 Squat
167.5 kg x 1 @8 (369 lbs)
140 kg x 5 @8 (308 lbs)
140 kg x 5 @8 (308 lbs)
140 kg x 5 @8 (308 lbs)
140 kg x 5 @8 (308 lbs) e1RM: 182 kg (400 lbs)
1ct paused bench
107.5 kg x 1 @8 (237 lbs)
92.5 kg x 5 @8 (204 lbs)
92.5 kg x 5 @8 (204 lbs)
92.5 kg x 5 @8 (204 lbs)
92.5 kg x 5 @8 (204 lbs) e1RM: 117 kg (257 lbs)
Rack pull
167.5 kg x 5 @8 (369 lbs)
170 kg x 5 @8.5 (374 lbs)
172.5 kg x 5 @9 (380 lbs)
165 kg x 5 @9 (363 lbs)
160 kg x 5 @9 (352 lbs)
Wed, Aug 29, 2018 Deadlift
195 kg x 1 @8 (429 lbs)
165 kg x 5 @8 (363 lbs)
165 kg x 5 @8 (363 lbs)
165 kg x 5 @8 (363 lbs)
165 kg x 5 @9 (363 lbs) e1RM: 211 kg (464 lbs)
Incline
70 kg x 5 @8 (154 lbs)
74 kg x 5 @9 (163 lbs)
70 kg x 5 @9 (154 lbs)
67.5 kg x 5 @9 (149 lbs)
Squat no belt
122.5 kg x 10 @8 (270 lbs)
127.5 kg x 10 @9 (281 lbs)
122.5 kg x 10 @9 (270 lbs)
117.5 kg x 10 @9 (259 lbs)
F*cking around: biceps (3 sets)
Switched wednesday and friday because I won’t be able to do incline on friday.
Mon, Sep 3, 2018 Squat
170 kg x 1 @8 (374 lbs)
142.5 kg x 5 @7.5 (314 lbs)
142.5 kg x 5 @7.5 (314 lbs)
142.5 kg x 5 @8 (314 lbs)
142.5 kg x 5 @8 (314 lbs) e1RM: 184 kg (405 lbs)
1ct paused bench
110 kg x 1 @8 (242 lbs)
94 kg x 5 @8 (207 lbs)
94 kg x 5 @8 (207 lbs)
94 kg x 5 @8 (207 lbs)
94 kg x 5 @8 (207 lbs) e1RM: 119 kg (262 lbs)
Rack pull
175 kg x 4 @8 (385 lbs)
180 kg x 4 @9 (396 lbs)
175 kg x 4 @9 (385 lbs)
170 kg x 4 @9 (374 lbs)
Fri, Sep 7, 2018 Deadlift
200 kg x 1 @8 (440 lbs)
165 kg x 5 @7.5 (363 lbs)
165 kg x 5 @7.5 (363 lbs)
165 kg x 5 @8 (363 lbs)
165 kg x 5 @8 (363 lbs) e1RM: 217 kg (477 lbs)
During warmup, I pulled 170 kg (374 lbs) with a DOH grip, which is a PR for me (quite rare nowadays, so I mention it)
Incline
75 kg x 4 @8 (165 lbs)
77.5 kg x 4 @9 (171 lbs)
75 kg x 4 @9 (165 lbs)
72.5 kg x 4 @9 (160 lbs)
Squat no belt
130 kg x 8 @8 (286 lbs)
130 kg x 8 @8 (286 lbs)
130 kg x 8 @8 (286 lbs)
Mon, Sep 10, 2018 Squat
175 kg x 1 @8 (385 lbs)
157.5 kg x 4 @8 (347 lbs)
157.5 kg x 4 @8 (347 lbs)
157.5 kg x 4 @8 (347 lbs)
157.5 kg x 4 @8 (347 lbs)
157.5 kg x 4 @8 (347 lbs) e1RM: 190 kg (418 lbs)
Way easier than expected. Pretty happy, closing in on my best e1RMs.
1ct paused bench
112.5 kg x 1 @8 (248 lbs, PR)
102.5 kg x 4 @9 (226 lbs, PR)
100 kg x 4 @8.5 (220 lbs)
100 kg x 4 @9 (220 lbs)
97.5 kg x 4 @8 (215 lbs)
97.5 kg x 4 @8 (215 lbs) e1RM: 122 kg (268 lbs)
Contrary to the squat, way harder than expected. Not that surprising, I’m running the press-focused version of the bridge (as opposed to the bench-focused one).
2ct pause DL
155 kg x 4 @8 (341 lbs)
160 kg x 4 @9 (352 lbs)
155 kg x 4 @9 (341 lbs)
150 kg x 4 @9 (330 lbs)
Tues, Sep 11, 2018
Squat: 122.5 kg x 25 (270 lbs)
Neutral grip pull ups: AMRAP 8’, total 39 reps
There was a “strength” challenge at my gym today (squat: max reps @ 1.2 BW), and I got myself into it. Not a good idea overall, but fun. Obviously, some 75 kg guy won it with 50 half reps… But I was happy with my perf. Might do the DL challenge tomorrow.
Thinking more and more about competing this year. There are a couple of powerlifters in my gym at the same point (couple of years of semi serious training and ready to take the leap). It would be fun to do it.
Wed, Sep 12, 2018 Pin squat
139 kg x 4 @8 (306 lbs)
142.5 kg x 4 @9 (314 lbs)
139 kg x 4 @9 (306 lbs)
135 kg x 4 @9 (297 lbs)
Left knee is bothering me. Painful (not insurmountable), so RPE is surely far off…
Press
67.5 kg x 1 @8 (149 lbs)
60 kg x 4 @8 (132 lbs)
60 kg x 4 @8 (132 lbs)
60 kg x 4 @8 (132 lbs)
60 kg x 4 @8 (132 lbs)
60 kg x 4 @8 (132 lbs) e1RM: 73 kg (161 lbs)
Pretty happy with my press these days.
Bounced deadlifts: 122.5 x 41 (day 2 of the gym challenge, more chances to win because you can’t half rep deads…)
Fri, Sep 14, 2018 Deadlift
205 kg x 1 @8 (451 lbs)
185 kg x 3 @9 (407 lbs)
180 kg x 4 @8 (396 lbs)
180 kg x 4 @8.5 (396 lbs)
180 kg x 4 @9 (396 lbs) e1RM: 222 kg (488 lbs)
Pin press
55 kg x 4 @8 (121 lbs)
55 kg x 4 @8 (121 lbs)
57.5 kg x 4 @8 (127 lbs)
57.5 kg x 4 @8 (127 lbs)
57.5 kg x 4 @8 (127 lbs)
Business trip last week, no training. Back at it today, repeating last training week.
Mon, Sep 24, 2018 Squat
175 kg x 1 @8 (385 lbs)
157.5 kg x 4 @7.5 (347 lbs)
157.5 kg x 4 @8 (347 lbs)
157.5 kg x 4 @8 (347 lbs)
157.5 kg x 4 @8 (347 lbs)
157.5 kg x 4 @8.5 (347 lbs) e1RM: 191 kg (420 lbs)
1ct paused bench
112.5 kg x 1 @8 (248 lbs)
98 kg x 4 @8 (216 lbs)
98 kg x 4 @8 (216 lbs)
98 kg x 4 @8 (216 lbs)
98 kg x 4 @8.5 (216 lbs)
98 kg x 4 @9 (216 lbs) e1RM: 122 kg (268 lbs)
2ct pause DL
157.5 kg x 4 @8 (347 lbs)
162.5 kg x 4 @9 (358 lbs)
157.5 kg x 4 @9 (347 lbs)
152.5 kg x 4 @9 (336 lbs)
Wed, Sep 26, 2018 Pin squat
139 kg x 4 @8 (306 lbs)
142.5 kg x 4 @9 (314 lbs)
139 kg x 4 @9 (306 lbs)
135 kg x 4 @9 (297 lbs)
Press
68 kg x 1 @8 (150 lbs)
60 kg x 4 @8 (132 lbs)
60 kg x 4 @8 (132 lbs)
60 kg x 4 @8 (132 lbs)
60 kg x 4 @8 (132 lbs)
60 kg x 4 @9 (132 lbs) e1RM: 74 kg (163 lbs)
Row
100 kg x 8 @8 (220 lbs)
100 kg x 8 @8 (220 lbs)
100 kg x 8 @8 (220 lbs)
100 kg x 8 @8 (220 lbs)