Rudi's Training Log - Cuts & Bulks

[DrHades]

Hi everybody. I am Rudi (179cm, 31 yo, 83kg)

I appreciate the community here. I think it is a nice place to share experience and knowledge. So please feel free to drop by.

--------------------------------------------------------------------------------------------
Training History:

• SSNLP [Jul/2017 - May/2018] - Running it out, several resets and getting fat - 79 kg -> 89 kg

• The Bridge [May/2018 - Jul/2018] - 89 kg -> 86 kg

• BBM 12-Week Press Template [Aug/2018 - Sept/2018] - I did 9 out of 12 weeks - 86 kg -> 84 kg

• BBM 7-week Hypertrophy Template [Oct/2018 - Nov/2018] 2 weeks minicut (84 -> 82 kg) then 82 -> 83.5 kg

• My Hybrid Program [Nov/2018 - Dez/2018] - maintenance around 83 - 84 kg

• Groin Rehab - Training Block while I treat an adductor strain/tendinopathy [Jan/2019 - April/2019] - Ended up losing around 3 kg (84 -> 81 kg)

• Hypertrophy focused block (modified BBM 4-day template) - [April/2019 - Jun/2019] Still working on the groin - bulking from 81 -> 84 kg - groin responded poorly on high volume

• Strength Block (modified BBM 12 week template) [Jun/2019 - Aug/2019] - Still working on the groin - groin responded very well on higher intensities and incorporating other exercises

• Hypertrohy biased block [Aug/2019 - Sept/2019] -

• Strength Block (modified BBM 12 week template) [Sept/2019 - Present] -

PR's:
BW = ~ 84 kg
Deadlift w/ belt (15.08.2019): 210 kg x 1 @ 10
1ct Bench w/ belt (15.08.2019): 122.5 kg x 1 @ 10
Low Bar Squat w /belt (26.08.2018): 152.5 kg x 1 @ 8.5
Overhead Press w/ belt (18.11.2019): 75 kg x 1 @ 9


--------------------------------------------------------------------------------------------


So short story long, here it goes.

Like thousands of other folks, my background is pretty commonplace. I spent a couple of years doing NLP. I was hitting before tweaks at a BW=82kg

SQ 125 kg x 3 sets x 5 reps
Bench 100 kg x 3 sets x 5 reps
OHP 60 kg x 3 sets x 5 reps
DL 155 kg x 1 set x 5 reps

Whenever something happened in my life and I had to drop the gym for days or weeks. My numbers suffered really bad. So I found myself running LP again and again. Till I decided I was not a pussy anymore. I then ate like a motherfucker. My numbers went to

SQ 145 kg x 3 sets x 5 reps
Bench 107.5 kg x 3 sets x 5 reps
OHP 67.5 kg x 3 sets x 5 reps
DL 175 kg x 1 set x 5 reps

and my BW went to 90kg. Which means I had a belly. I felt really beat up and fat. I am not gonna lie and pretend it was not interesting to see the numbers, both lifts and BW, go up. But man I was not normal.. After doing my research, I found BBM approach appealing, although kind of complicated.

I had 3 weeks after LP, running things by myself, but I was a bit lost. Took another week off. Then I ran The Bridge. As expected, my numbers went down again. But I understood the goal was a different one: Work capacity, volume, singles, felling useful after a workout, and not a big belly. My numbers went to

SQ 147.5 kg @ 8
Bench 115 kg @ 8
OHP 65 kg @ 8
DL 165 kg @ 8

and my BW to 86 kg. I got two weeks just fooling around and dropped my weight to 84 kg. Now I am going to run the BBM 12-week Press Template.

[DrHades]

BBM 12-week Press Template. All values in kg.

This whole week, I kept the resting times pretty short. 2-3 min top. I guess I wont have 2 hours for every work out. So I am gonna dorp the weights if necessary, giving priority with training time and rest times for the big lifts. The sessions took me 1 hour or so to complete.

BW=84.5 kg

W0D1:

SQ:
1 x 137.5 @ 8
5 x 117.5 @ 7 x 2 sets

OHP:
1 x 63 @ 8
4 x 52.5 @ 7 x 2 sets

CGBP incline:
10 x 40 @ 6-7
10 x 50 @ 7-8
10 x 55 @ 8-9

---------------------------------------------------------

W0D2:

DL:
1 x 160 @ 8
5 x 132.5 @ 7 x 2 sets

Bench:
1 x 110 @ 8
4 x 95 @ 7 x 2 sets

SQ w/ belt:
10 x 80 @ 7
10 x 90 @ 7-8
10 x 95 @ 8.5

---------------------------------------------------------

W0D3:

Paused SQ:
4 x 100 @ 7
4 x 105 @ 8
4 x 110 @ 9

OHP (2ct shoulder):
4 x 45 @ 7
4 x 50 @ 8
4 x 52.5 @ 8-9

CGBP:
10 x 65 @ 7
10 x 70 @ 8
10 x 75 @ 9

---------------------------------------------------------

W0D4:

Rack Pull Mid-Shin:
4 x 120 @ 7
4 x 130 @ 8
4 x 140 @ 9

OHP (no belt):
4 x 50 @ 7
4 x 55 @ 8
4 x 57.5 @ 8-9

Leg Press:
10 x 140 @ 7
10 x 150 @ 8
10 x 160 @ not a 9, but enough. felt like a leggit broh doing these.

---------------------------------------------------------

Biked for about half an hour:

chin-ups: 10,5,5,5,5,5,5
dips: 9,7,6
some abs

[Wilhelm]

Thanks for adding your log, Rudi.

Hope you are enjoying your new program.

[cgeorg]

Welcome! In my experience work capacity will go up pretty quickly - you should adapt to 2-3 min rest when not grinding every set. I do 2 min on basically everything at this point.

[dcw]

Very cool, glad you set up your log Dr (but not the medical kind) Rudi.

Ill be following along to see how you like the press focused template, and In the process I’ll develop my ability to multiply numbers by 2.2! I can only conceptualize lifts via lb’s.

[DrHades]

Thanks for adding your log, Rudi.

Hope you are enjoying your new program.

Thank you for dropping by, @Wilhelm .

Welcome! In my experience work capacity will go up pretty quickly - you should adapt to 2-3 min rest when not grinding every set. I do 2 min on basically everything at this point.

Hi @cgeorg. Thanks for your feedback. My experience this week was that I can do 2-3 min for everything, but not for Deadlifts and Squats on 5x5 days. 4 min would be the minimal and 5 ideal. Presses are usually quite fast. Do you also rest just 2-3 min for competition DLs and SQs? If yes, did take that long for you? How did you get there? I bike basically 5 days a week for two rounds of 12 min to go to work. I hope the extra conditioning will help with that.

Very cool, glad you set up your log Dr (but not the medical kind) Rudi.

Ill be following along to see how you like the press focused template, and In the process I’ll develop my ability to multiply numbers by 2.2! I can only conceptualize lifts via lb’s.

hahaha I know what you mean, @dcw . I was fortunate enough to train for 3 months with lbs. Now I have a much better idea. To be honest, I prefer lbs. It´s more neat.

Heck, I forget my log book somewhere for this week. I´ll do on of these days. Cheers y'all.

[cgeorg]

Welcome! In my experience work capacity will go up pretty quickly - you should adapt to 2-3 min rest when not grinding every set. I do 2 min on basically everything at this point.

Hi @cgeorg. Thanks for your feedback. My experience this week was that I can do 2-3 min for everything, but not for Deadlifts and Squats on 5x5 days. 4 min would be the minimal and 5 ideal. Presses are usually quite fast. Do you also rest just 2-3 min for competition DLs and SQs? If yes, did take that long for you? How did you get there? I bike basically 5 days a week for two rounds of 12 min to go to work. I hope the extra conditioning will help with that.

I do 2-3 min on everything, but Hanley also doesn't having me doing rep work anywhere near failure. I don't think I've ever had 5s programmed at more than 75%. Volume is basically broken out into more sets to keep intra-set fatigue low. I do still get heavier singles in, lower rep work with heavier weights, and some later sets when I'm assigned 50+ reps get a little tough, but I get through it.

I think I developed most of the work capacity when I was running my own HLM program last year, and on M day I had 3x8@7-8 with 2 minute rests programmed. I died for a few weeks, and then I stopped dying. I also think I have a fairly athletic base though (not necessarily explosive/SVJish, but I tend to be pretty good at physical activities and able to pick new ones up quickly.)

[DrHades]

BBM 12-week Press Template. All values in kg.

This whole week, I tried to keep the resting times pretty short. 2-3 min top. But DLs and SQs deserve the 5 min rest. I took between 4-5min though. OHP and Bench I can do 2min rest with no problem. The remaining assistance exercicies I try to be pretty dynamic, keeping the rest period as short as I can, depending on the time I have left.

BW=84.5 kg

W1D1:

SQ:
1 x 140 @ 8
5 x 5 x 112.5

OHP:
1 x 65 @ 8
5 x 4 x 54

CGBP incline:
10 x 50 @ 6
10 x 55 @ 7-8
10 x 56.5 @ 8-8.5
10 x 53.5 @ 7.5

Training time: 1h27. Tried 2 min rest on SQ but I felt the difference. Took 4 min and it was much better. OHP was 2 min and CG incline was 2 min top.

---------------------------------------------------------

W1D2:

DL:
1 x 162.5 @ 8
5 x 5 x 130

Bench:
1 x 112 @ 8
5 x 92.5

SQ w/ belt:
10 x 75 @ 6-7
10 x 90 @ 7
10 x 95 @ 7-8
10 x 90 @ 7

Training time: 1h45. I took my time with DLs. Bench was 2-3 rest. SQ just 2 min and with 2-3 reps in one breath.

---------------------------------------------------------

W1D3:

Paused SQ:
4 x 90 @ 6
4 x 100 @ 7-8
4 x 105 @ 8 - 8.5
4 x 100 @ 8 x 2 sets

OHP (2ct shoulder):
4 x 40 @ 6
4 x 45 @ 7
4 x 50 @ 8 x 3 sets

CGBP:
10 x 60 @ 6
10 x 65 @ 7
10 x 70 @ 8
10 x 62.5 @ 8

Training time: 43 min. Tight on time. Intra-sets fatigue went through the roof..

---------------------------------------------------------

W1D4:

Rack Pull Mid-Shin:
4 x 125 @ 6
4 x 130 @ 7
4 x 137 @ 8 (3 sets)

OHP (no belt):
4 x 50 @ 5.5 - 6
4 x 52.5 @ 6 - 6.5
4 x 55 @ 7
4 x 57.5 @ 8 (3 sets)

RDL:
10 x 60 @ 5
10 x 65 @ 6
10 x 70 @ 7
10 x 75 @ 8
10 x 70 @ 8

First time doing these. They felt good. But my hamstrings hurt like crazy.

Training time: 1h20. I took my time today..

---------------------------------------------------------

Biked for about 45 min:
chin-ups: 10,5,5,5,5,5,4,4
dips: 8,8,8 in 2min
some abs and some curls

[DrHades]

The press is feeling great! Im afraid I started DL and SQs a bit heavier than they should have. Maybe 2.5kg lighter from week 1 would have been more conservative.. Lets see what happens. Maybe my says "hey, that doesnt feel heavy at all".


BW=85 kg

W2D1:

SQ:
1 x 142.5 @ 8
5 x 5 x 115

OHP:
1 x 67.5 @ 8
5 x 4 x 56

CGBP incline:
10 x 50 @ 6
10 x 52.5 @ 7
10 x 55 @ 8
10 x 52.5 @ 8

Training time: 1h25.
---------------------------------------------------------

W2D2:

DL:
1 x 165 @ 8
5 x 5 x 132.5

Bench:
1 x 113 @ 8
5 x 94

SQ w/ belt:
10 x 85 @ 6-7
10 x 85 @ 7 ooops forgot to change the plates..
10 x 90 @ 7-8
10 x 92.5 @ 7

Training time: 1h45. DLs get easier as I approach the fifth set, because I fine tune midf-foot and push the floor. SQ was super fast because time was running out..

---------------------------------------------------------

W2D3:

Paused SQ:
4 x 90 @ 6
4 x 95 @ 7-8
4 x 100 @ 8 x 2 sets
4 x 95 @ 8

OHP (2ct shoulder):
4 x 42.5 @ 6
4 x 47.5 @ 7
4 x 52.5 @ 8 x 3 sets

CGBP:
10 x 62.5 @ 6
10 x 65 @ 7
10 x 67.5 @ 8
10 x 65 @ 8

Training time: I had 45 min so CGBP was pretty quick. This time I adjusted the weights properly for 1.5min rest.

---------------------------------------------------------

W2D4:

Rack Pull Mid-Shin:
4 x 127.5 @ 6
4 x 132.5 @ 7
4 x 139 @ 8 x 3 sets

OHP (no belt):
4 x 52.5 @ 6
4 x 56 @ 7
4 x 59 @ < 8
4 x 60 @ 8 x 2 sets

RDL:
10 x 60 @ 6
10 x 62.5 @ 7
10 x 65 @ 8
10 x 65 @ 8


Training time: 1h20.

---------------------------------------------------------

[dcw]

I'm out of breath just thinking about trying to get all of that work done in <90min. Nice job!

[DrHades]

I'm out of breath just thinking about trying to get all of that work done in <90min. Nice job!

Thanks, DC @dcw. But I don't know. Maybe this is suboptimal, but I try to give more attention to the competition lifts. I hope this works in the end.

[dcw]

Like others have said, I think you will adapt to the short rest periods, and it won't have any negative outcomes for what you're wanting out of your training.

You'll have work capacity for days...maybe we'll see your own version of this:

[DrHades]

Like others have said, I think you will adapt to the short rest periods, and it won't have any negative outcomes for what you're wanting out of your training.

You'll have work capacity for days...maybe we'll see your own version of this:

hahahahaha That is a monster!

[DrHades]

Good week. I gotta a bad surprise doing bench.. Some tweak on my left trapezious. I fucked my press today at week 4, on monday too. Gotta be more conservative with bench and press.. Another thing, I was doing SQ with belt on D2, instead of belt squats, which is not the same. Nooooob I am for sure. Going to do some SBB or tempo to remove a bit of the fatigue and squat less weight..


BW=85.5 kg.

W3D1:

SQ:
1 x 145 @ 8
5 x 5 x 116

OHP:
1 x 70 @ 8
5 x 4 x 57.5

CGBP incline:
10 x 52.5 @ 5-6
10 x 55 @ 7
10 x 57.5 @ 8
10 x 55 @ 7-8

Training time: 1h45.
---------------------------------------------------------

W3D2:

DL:
1 x 167.5 @ 8
5 x 5 x 135

Bench:
1 x 115 @ 9 (WTF)
4 x 95 @ 8 x 2 sets
4 x 92.5 @ 7 x 2 sets
4 x 95 @ 8 x 1 set

SQ w/ belt:
10 x 87.5 @ 6-7
10 x 87.5 @ 7 ooops forgot to change the plates again..
10 x 90 @ 7-8
10 x 85 @ 7

Training time: 1h50. Bench was tricky today..

---------------------------------------------------------

W3D3:

Paused SQ:
4 x 90 @ 6-7
4 x 92.5 @ 7-8
4 x 95 @ < 8 x 4 sets

OHP (2ct shoulder):
4 x 45 @ 6
4 x 50 @ 7
4 x 55 @ 8 x 3 sets
4 x 52.5 @ 8 x 1 set

CGBP:
10 x 60 @ 5
10 x 62.5 @ 6
10 x 65 @ 6-7
10 x 67.5 @ 7-7.5
10 x 70 @ 8
10 x 67.5 @ 7

Training time: 1h20. I should have been more convervative on paused press and I guess I did too much volume on CGBP. I was trying to hit RPE 8. Hope fatigue wont increase that much. They felt good by being more dynamic on the descend.

---------------------------------------------------------

W3D4:

Rack Pull Mid-Shin:
4 x 130 @ 6
4 x 135 @ 7
4 x 140 @ 8 x 4 sets

OHP (no belt):
4 x 50 @ 6
4 x 55 @ 7
4 x 60 @ 8 - 8.5 x 4 sets

Leg Press:
10 x 140
10 x 150
10 x 140
10 x 140

Pretty easy at 7 top. Just to get a bit of stress


Training time: 1h10.

---------------------------------------------------------
Twice GPP. Doing pull ups instead of chin ups.

[dcw]

How's your trap?

[DrHades]

It´s actually on the inferior part of it. It got better during the weekend, altough not perfectly healed. I think it gets worse doing bench. I´ll keep an eye on it. It´s not bothering that much, but it´s there.

Do you have any experience with that?

[dcw]

I've never had any type of trap issue that I can remember. I had a few clients complain of superior trap pain during bench. If it was more superior I'd ask if you were shrugging your shoulders up (towards your ears) during bench, but since it's more inferior my only guess would be that it's from pulling your shoulder blades together (like you're supposed to). I've never really seen that be a common thing though...I mean, can one retract his or her shoulder blades too much during bench? Hmm...

In any event, probably just a weird and random tweak that will get better on it's own.

[DrHades]

I can say that the tweak is gone. I focused on the lockout positions for the press and bench, as I think that it was where it started. Truth be told, I focused on the lockout of basecally every movement this week. I might have just been a lazyness to hold proper form. Thanks for the input anyway.

[dcw]

That’s great to hear. Problem gone and a lesson was learned. I love those moments.

[DrHades]

Pretty good week. I had a bit of extra time available. I have no issues with traps anymore. My OHP single did not go well. I will decrease the weight if necessary. The OHP is very sensitive to tightness, more than any other movement. Amazing. If you are not tight anough, you can grind a bit specially at the end phase.. Deadlift single was pretty solid and the SQ single felt lighter than any of the past weeks. So I´m very confident for a PR on Monday. The volume work for DLs and SQs are not difficult at all but still sensitive to proper form. It´s a good opportunity to practice.


BW=85.5 kg

W4D1:

SQ:
1 x 147.5 @ 8
5 x 5 x 118

OHP:
1 x 71 @ 9 (WTF)
5 x 4 x 56

CGBP incline:
10 x 52.5 @ 5-6
10 x 55 @ 7
10 x 57.5 @ 8
10 x 55 x 2 sets

Training time: 1h35. Technikzz issue on press? Too agressive past week steps? Who knows..

---------------------------------------------------------

W4D2:

DL:
1 x 170 @ 8
5 x 5 x 137

Bench:
1 x 112.5 @ 8ish
5 x 4 x 92.5

SQ 303:
10 x 50 @ 6
10 x 55 @ 6-7
10 x 60 @ 7-8
10 x 57.5 x 2 sets

Training time: 1h55. The bench single felt really good. Easier than usual even. Back on track again.

---------------------------------------------------------

W4D3:

Paused SQ:
4 x 92.5 @ 7
4 x 97.5 @ 8
4 x 101 @ < 9
4 x 97.5 x 2 sets

OHP (2ct @ shoulder):
4 x 50 @ 7
4 x 52.5 @ 8
4 x 55 @ < 9
4 x 52.5 x 2 sets

OHP, no belt:
10 x 40 @ 6
10 x 42 @ 7
10 x 43 @ 8
10 x 41 x 2 sets

Training time: 1h07. This amount of press was brutal. The weights were very light and at the same time so difficult to hold proper form. It was a challenge to get everything tight through the whole set..

---------------------------------------------------------

W4D4:

Rack Pull Mid-Shin:
4 x 135 @ 7
4 x 140 @ 8
4 x 145 @ ~9
4 x 137.5 x 2 sets

OHP (w/ belt):
4 x 57.5 @ 7
4 x 60 @ 8
4 x 62.5 @ < 9
4 x 59.5 x 2 sets

Leg Press:
10 x 140 @ 6
10 x 150 @ 7
10 x 160 @ 8
10 x 152.5 x 2 sets

Training time: 1h30. Difficult to rate RPE for leg press. I doesnt feel heavy at all.

---------------------------------------------------------