Stenson's log-o-gainz - BBM edition

[DrHades]

Well the meet went way better than I thought it would have. I ended up hitting some pretty big PR's on all lifts, especially deadlift. I'm officially a believer in the single only DL program.

I ended up with a 1427 total: 501/363/562. That's a 16 lb meet PR on squat and bench and a big 39 lb PR on deadlift. And the best thing is that I only gained 1 lb since my last meet. I'll post some videos over on the PR thread.

Onwards and upwards...

Crazy gains, Stenson! Congratulations!

What's next?

[Stenson]

Stout lifting bud, nice job.

Awesome meet total! And cool to see that the deadlift singles program worked so well for you!

Thanks fellas!

Yeah the singles program is definitely here to stay. I adopted a "top down" setup since the last meet and all these singles gave me a chance to practice my setup. Tightness at the bottom has always been my problem and this seems to have solved that.

Crazy gains, Stenson! Congratulations!

What's next?

The meet went so well that I think I'm just gonna stick with BBM templates. I recently purchased strength 3 and powerbuilding 2, I'll start the powerbuilding one next week after some time off. I still need a little bit of a mental break, but this meet was definitely encouraging.

[DrHades]

The meet went so well that I think I'm just gonna stick with BBM templates. I recently purchased strength 3 and powerbuilding 2, I'll start the powerbuilding one next week after some time off. I still need a little bit of a mental break, but this meet was definitely encouraging.

Good call! The PB II looks nice. Enjoy the break

[Stenson]

Gettin' back at it after a little break...

9/28/19

Beltless High bar squat
275x8@6
295x8@7
315x8@8, 8.5

Overhead press
135x6@6
145x6@7
155x6x2@7.5

Bench Myo reps
225x13,5,3,3

Lawwwd my legs were sore for a few days after this workout. Not sure if it was from high bar or from being really detrained from higher rep work. Either way it's kinda nice to feel some quad DOMS, it's a feeling a haven't had in a long time.

Gonna do some bench myo reps 2x per week to get ready for the 225 for reps challenge. Hopefully I can get over 20 by the end of the month.


10/2/19

Beltless deadlift
385x6@6
405x6@7
425x6x2@8, 8.5

Feet up bench (doing these in place of comp bench this cycle as a little change of pace)
245x6@6
255x6@7
265x6x2@8

Bulgarian split squat
85x12x3

Fooling around with these this cycle, as I'm writing this 2 days later my quads and butt cheeks are super sore from these, even though they were light and not very challenging. Something to consider for future hypertrophy cycles.


10/3/19

GPP day

Chins
8,7,7,6

Ab wheel
5,5,5

Banded tri ext
3x15

EZ bar curl
95x10,9,8

One of my goals for this block and the next is to be much more strict with my GPP stuff. I've neglected it lately and it shows....lol @ 5 reps on ab wheel.

[Stenson]

10/4/19

SSB squat
245x8@6
255x8@7
265x8x2@7.5

Nice and easy to ease back into it a bit. Really focusing on staying upright to put emphasis on the quads.

Overhead press
135x8@6
140x8@7
150x8x2@8

These have detrained quite a bit...

Bench myo reps
225x14,5,4,3

Already seeing some progress here, got a couple more reps than last time.

[Stenson]

10/5/19

Deficit DL
325x8@6
345x8@7
365x8@8

That last one taxed my cardio more than my muscles...oof. Need to get dat work capacity up.

CGBP
225x8@6
235x8@7.5
240x8x2@8

BW row myo reps
12,5,5,4,3


10/6/19

Went on a nice hike for some cardio. It was a little over 5 miles and 900 feet of elevation gain. Trying to get myself in shape to hike Charleston peak later this month (if the weather holds up)

[Stenson]

10/7/19

Beltless high bar squat
295x6@7
315x6x3@8-8.5

These were way harder than they shoulda been. I think my legs are tired from hiking yesterday.

Overhead press
140x6@6
150x6@7
155x6x3@7.5-8

Bench myo reps
14,5,4,4,3

10/9/19

Beltless deadlift
385x6@6
405x6@7
425x6x2@7.5-8

Feet up bench
245x6@6
255x6@7
265x6x3@8

Bulgarian split squat
85x12x3

Chins
8,7,7,7

Ab wheel
5,5,5,5

Banded overhead tri ext
3x15

[Stenson]

10/10/19

SSB pin squats w/ chains
245x8@6.5
265x8x3@7.5-8

OHP
135x8@6
145x8@7
155x8x2@8

Bench myo reps
225x15,5,4,4,3

10/11/19

Deficit DL
330x8@6
350x8@7
370x8x2@7.5

10/12/19

CGBP
225x8@6
235x8@7
240x8x3@7.5-8

Chins
4 sets of 7

BW row myo reps
12,4,4,3 (tired from DL and chins)

Ab wheel
6,5,5

Banded press down
18,15,15

EZ bar curl
95x10,10,8

10/14/19

High bar squat
295x6@6
315x6x2@7
325x6x2@7.5 (belted)

OHP
140x6@6
150x6@7
160x6x3@7.5-8

Bench myo reps
16,5,4,4,4,3

Feeling strong in every lift today. Didn't hike last weekend so I think I was able to dissipate some fatigue.

[Stenson]

10/15/19

Beltless DL
395x6@6
410x6x2@7
425x6x2@8

Bulgarian split squats
95x12x3

10/16/19

Feet up bench
250x6@6
260x6@7.5
270x6x3@8-8.5

chins
8,7,7,7

Hanging leg raise
6,6,6

Banded press down
18,16,15,15

EZ bar curl
95x11,9,8

[Stenson]

10/17/19

SSB pin squat w/ chains
245x8@6
265x8@7.5
275x8x2@8-8.5

Overhead press
135x8@6
145x8@7
155x8x3@8-8.5

Everything felt heavy today. Feeling a bit wore out. Gonna get a DL + upper body session in later today and then take the weekend off (minus a hike, of course)

[Stenson]

10/18/19

Worked out at a globo gym with a buddy today. I miss some aspects of lifting in a gym, but still I feel the benefits of the home gym outweigh the drawbacks. If money wasn't an issue I'd have the home gym plus gym membership.

CGBP
225x8@6
235x8@7
245x8x3@7.5-8

Everything feels lighter when I'm lifting with other people, lol

Deficit DL
365x8x2@7
385x8@8

Seated row
3 sets @8

Lat pulldown
3 sets @8

Tri ext
4 sets @8-9

^not much point in recording weights as I'll likely never use these same machines again.

DB hammer curl
35x12,11,10

10/21/19

High bar squat
305x6@6
320x6x2@7 (beltless)
335x6x2@7-7.5 (belted)

Feet up bench
250x6@6.5
265x6@7
275x6x3@8-9

Kinda overshot here but had to get that #arbitrary plate milestone.

Deficit DL
365x8@6.5
375x8@7
385x8@8

10/22/19

Chins
8,7,7,8

Bench myo reps
225x15,5,5,4,4,4

Band tri ext
20,17,16,15

EZ curl
95x11,10,9

10/23/19

Beltless DL
395x6@6.5
410x6x2@7-7.5
430x6x2@8.5-9

Overshot a bit here, but it's the last week before rotating these out and next week is a low stress week....so yolo I guess.

OHP
145x6@6
155x6@7
165x6x3@8

Bulgarian split squat
95x12x4

Last week of these, but I really liked them and will be including them on future hypertrophy blocks. Good way to get some additional quad and glute work without the low back and overall stress. It'd be nice to use dumbbells instead of the SSB.

10/24/19

Chins
8,8,8

EZ curl
95x11,10,9

Planks
4x 10 sec holds

Just a little GPP before the 225 bench amrap tomorrow, then a long hike Saturday

[Stenson]

10/29/19

Deload week

Low bar squat
385x5@8
365x5x2@7-7.5

First day back low bar squatting. Was hoping to be able to start a little higher than this....but oh well, it's a decent starting point.

Comp bench
275x4@7.5
285x4@8
285x4@8.5

OHP
135x10@7
140x10@8
145x10@9

10/31/19

SSB squat
285x4@6
295x4@7
315x4@8

TnG bench
275x5@7
285x5@8
295x5@9

Deadlift
375x15 singles

11/2/19

Lever belt squat
270x12@too easy
360x12x2@ still pretty easy

I need to find a way to load these heavier without using all my plates. I'm thinking that rigging up some bands will work well here...

Bench w/ chains
255x4@7
265x4@8
275x4@9

DL w/ chains
415x4@7
435x4@8
455x4@9.5

11/4/19

Official start of meet prep! Excited to see if I can put up some PR's with no bodyweight gain and only 16 weeks between meets. I'll be happy with any increase in total, TBH.

Squat
435x1@7
405x5@8.5
365x6@8
365x5@7.5
365x4@7

Starting pretty conservative here. Last meet prep I think I started too heavy petered out towards the end. This time I'd like to start more conservatively and build momentum through the entire block.

Comp bench
315x1@7
300x4@9
280x4x3@8ish

Same story here. I had some serious fatigue built up in my chest/shoulders towards the end of my last meet prep block, to the point that I felt like an injury was imminent. Trying to avoid that this time with more conservative loading.

OHP
140x10@7
145x10@8
150x10@8.5
140x10@8

[Stenson]

11/5/19

Deadlift singles
405x1x15

Lever belt squat
360x12x3 (plus 2 green bands)

I need to find a way to load these heavier. I'd rather not use every plate I own, so I ordered some heavier bands. 5 plates per side plus heavier bands should be about right.

11/6/19

Banded CGBP
225x5@7
235x5@8
245x5@8.5
235x5@8

Pull up
8,7,7,7

LTE
115x13,13,14

EZ curl
95x12,10,10

Planks 4x10 sec

[Stenson]

Almost 2 weeks since I last updated this.... oops. Yes, I am still training and it's going well!

11/7/19

SSB squat
300x4
320x4
340x4
320x4

TnG bench
275x5
285x5
300x5
285x5

Dips
12,11,12

11/8/19

Chain DL
415x4
435x4
455x4
425x4 (beltless)

11/9/19

chain bench
255x4
265x4
275x4
265x4x2

Pull up
7,7,7

Lever row
95x10, 100x10x3

LTE
115x14,13,12

Ez curl
95x11,10,10

Planks

[Stenson]

11/11/19

Squat
445x1
405x5
370x6,5,5,4

Comp bench
320x1
302.5x4
280x4x4

OHP
140x10
150x10
155x10
145x10

11/12/19

DL singles
435x1x12

Belt squat
360x15
410x12x2

11/13/19

Banded cgbp
230x5
240x5
250x5
235x5

Pull up
10,7,7,7

LTE
115x14,13,13

ez curl
95x12,11,10

plank
4x11

11/14/19

SSB squat
315x4
325x4
335x4
315x4x2

TnG bench
275x5

Cut it after 1 set because my shoulders are bugging me

Dips
12,10,10

[Stenson]

11/15/19

DL w/ chains
420x4
440x4
460x4
430x4 (beltless)

Plank
4x11

11/16/19

Bench w/ chains
255x4
265x4
275x4
265x4x2

Pull up
8,7,7

Band pull apart
3x12

11/18/19

Squat
455x1
410x5
370x6,5,5,5,4

Comp bench
325x1
305x4
280x4x5

OHP
135x10
145x10
155x10
145x10x2

11/19/19

DL singles
465x1x10

Belt squat
410x12x4 (plus purple band)

11/20/19

TnG bench
275x5
285x5
305x5
285x5

T bar row
160x12x3

Banded overhead tri ext
20,20,15

EZ curl
95x13,11,10

11/21/19

SSB squat
315x4
335x4
345x4
325x4x2

Dips
13,12,11

11/22/19

DL w/ chains
425x4
445x4
465x4
425x4x2 (beltless)

Plank
4x11

11/23/19 (at LVAC)

Seated DB press
80x9,8,9

Row machine
150x15,14,13,12

Lat pulldown
190x9,8,8,8

Tri ext
100x12,10,9
90x10

DB hammer curl
35x14,12,11,10

Face pull
80x12x3

[Stenson]

11/25/19

Squat
460x1@8
415x5@9
375x5@8
375x4x5@7-7.5

Comp bench
285x3@8ish

My shoulders are still bugging me, so I cut it here. I need to move some things around, 4 bench slots per week is just too much. For now I'm gonna try switching out one bench slot for OHP.

OHP
140x8@6
150x8@7
160x8x2@8

11/26/19

DL Singles
475x1x9

Belt squat
450x10x3 (plus purple band)

[Stenson]

11/29/19

Beltless squat
425x1@7
405x4@9
365x4@7.5

Deficit DL
455x1@7
435x4@8.5
405x4@7.5

SSB good morning
155x10
175x10
195x10

Just messing around with these. Never done them before so trying to get the hang of it.

11/30/19 (LVAC)

Overhead press
165x5x5

Machine row
160x12,12,11,10

Lat pulldown
160x14,12,12,11

Tricep extension
4 sets

DB hammer curl
3 sets

I'm kinda liking these Saturday bro days at the gym. Swapped out bench for OHP because my shoulders continue to ache. Don't know if it's some pec tendonitis or what. I had a feeling 4 bench slots was gonna be too much from the beginning, probably shoulda listened to my gut earlier on that one. Incline bench is on the way from santa, as well as a slingshot. I'm in the market for an inexpensive multi grip bar as well, just to add to the different bench variations I have available and hopefully that will help curb some of these overuse injuries in the future.