To Win the Hyper Trophy (Paul's log)

[Paul]

32yo 6' 4" 275lb 385/240/425/170

Lifting seriously for about 4.5 years, with a handful of false starts before that.

Goal was to be not fat.

Started with typical bro - split nonsense, made 0 gainz.

Discovered Stronglifts 5x5. Used the app while learning technique from Starting Strength videos. Made awesome gainz. Bench went from shaky 95lbs to tight 175x5. DL'd 335.

Texas Method - very little gainz, but squatted 315 for the first time. After a few months switched to...

5/3/1, with most of the recommended tweaks. I thought it was awesome at the time, but after 6 months realized I had made literally 0 gainz.

During this time I went from 340lbs to 275.
Foolishly decided to "bulk" and run SSLP as written. ("DTFP!") Squat went up to 325lb 5rm but got too fat. Switched to HLM.

Other assorted half assing, Smolov jr and Bulgarian type stuff got squat to 385@~9.
Did the Bridge. Not much gainz, but press crept up somehow.
Hit 258lbs BW
Months of time off, injuries, illness and fuckarounditis and here I am again at 275 cutting hard and starting a round of hypertrophy blocks. Found out my first meet is actually the end of July, so I'm aiming to compete in the 242lb class.

ETA: my age and it turns out I started at close to 290 ish this time around. Feck.

[Wilhelm]

Welcome, @Paul!

Thank you for adding your log to the site.
Best of success to you.

[Paul]

After reading some reviews and needing to back off lower body volume a bit anyway, I've decided to go full bro for a while with Big Beyond Belief. Then I plan to transition to hypertrophy programming based on Hanley's new Montana Method bench thing.
BBB

Jan 17
Pulldown (wide grip)	100×16,13, 90×3
Low Incline DB Press	45×15,15,15	(too light, add weight)
BB Curl	55lb × 15, 12, 45×13
1 Leg Calf Raise (super strict, focus on inner calf/arch of foot)	BWX3X15

Jan 18
DB Upright Row	10lbx15,15,14	Super strict, straight arms on eccentric to increase difficulty.
LTE	50lbsx15,15,15	add weight
Split Squat	BWX15,15,15	rear foot on bench
Hanging Knee Raise	15,15,13	Lost ROM over set :/
SGRDL	135×15,15,15	Not DTFP, but it seems to lack hamstring/glute work anyway.

[Paul]

Welcome, @Paul!

Thank you for adding your log to the site.
Best of success to you.

Thanks! I've never publicly logged before. I'm hoping it will help keep me on track!

[Paul]

Actually got some soreness in my quads for the first time in a while. New movements everywhere, I'm trying to do things I've never done before. My arch nemesis Front Squats are still in play. I'm determined to get comfortable with them and get my form sorted out, so weight is frankly pathetic. Wore flats today. Will try my lifters next time

Jan. 19	120s rests	10-12reps
DB Row (unilateral)	45lbx12,12,12	strict,"squeeze" at top.
Reverse Grip Bench	145lbx12,11,10
Box Front Squat	95lbx12,12,12	parallel box. Progressing ROM,working on form.
DB Facepull	15lbx12	Weird movement for me. Form sucked.
BB Seated Calf Raise	235×12,12	Too light
Cable Curl	50lb×11
Tricep Pushdown	60lbs×12

BW 275LB

[ChrisMcCarthy1979]

Welcome, @Paul!

Thank you for adding your log to the site.
Best of success to you.

X2!

[Paul]

X2!

Thanks!

Jan. 21

Accidentally turned both heaters off, so my garage was a balmy 3°C upon entering. Took forever to warm up my squats to a point that my knees found acceptable.
First serious attempt at high-bar squats. So far... do not like. Pissed off my shoulder a bit, bar was hard to keep in position and I seemed to have no clue what my lower back was doing at the bottom. Baby weights in play again...

	2 mins rest	8-10 reps
HBBS	135lb×10,10,10	Too light. Still being cautious and form was inconsistent.
Low Inc. Bench	145lb×10,10,9
Supinated BB Row (Rip' Row)	155lb×10,10,9	Ala SS Row video
"Klokov" Press (SG-BTN)	75lb×10
BB Calf Raise	275lb×10,10	deadlifted into position. Probably too light. Irritated right knee.
JM Press	75lb×10
BB Curl (reverse grip)	45lb×10	Had to cut workout short so I went too light.

BW 288lb

[Paul]

Jan 22.
Uneventful beginning of Week 2. More sets added, rest times cut down...I have obviously lost a lot of work capacity. High reps suck right now.

	90sec rest	13-15 reps
Pulldown (wide grip)	90lb×15, 95lb×13, 90lb×13, 80lb×15
DB Bench (low Incline)	50lb×15,14,13 45lb×10	short rests lead to overshooting weight
BB Curl	55lb×15, 45×13, 35×9, 30×8	overshot weight again
Calf Raise (Single Leg)	BW×15,15,15,15	adjusting intensity by increasing strictness

BW 288lb

[Paul]

Jan. 23

	90sec rest	13-15 reps
DB Upright Row	15lb×15,15 10lb×15,14	extended arms on eccentric
LTE (low incline)	50lb×15,15,15, 15
Split Squat	BW×15,15,15,13	progressing ROM. Rear foot on bench
Hanging Knee Raise	BW×15,15,13,10
SG RDL	145lb×15,15,15,15	Basically Cardio...

[Paul]

Jan. 25

	90sec rest	10-12 reps
DB Row (unilateral)	50lb×12, 45lb×12,12,12
Reverse Grip Bench	145lb×12,10, 135×10, 115×10
Front Squat (parallel box)	115×12,12,12,12	w/WL shoes
DB Facepull	10lb×13	still feels weird
Seated BB Calf Raise	315lb×12,12
Cable Curl	50lb×10
Tri Pushdown	60lb×12

[Paul]

Jan. 27

	90sec rests	8-10 reps
HBBS	145lb×10,10,10,10	still feels bad. Bar keeps rolling, back feels not tight.
Low Inc. Bench	145lb×10,10,10,7	should have dropped some weight
Reverse Grip Row	155lb×10,10,8,8
Press	135lb×5 strict, +3 w/push press
BB calf raise	315lb×10,10	too light. Deadlifted into position.
JM Press	80lb×10
Reverse Curl	50lb×11

[Paul]

Jan. 28

	90sec rest	13-15 reps
Pulldown (wide)	90lb×15,15,15,15,13	start heavier next time.
Low Incline DB Press	50lb×15,15,13 45lb×12, 35×14
BB Curl	55lb×15, 45lb×15,14,13,13	"cheated" last few sets.
Unilateral Calf Raise	BW×15,14,13,13,13	Super strict on 3" block.

[Paul]

Jan. 29

	90sec rest	13-15 reps
DB Upright Row	15lb×15,15,15,13,13	extended arms on eccentric
LTE	75lb×15,15,15,14,13	finally weighed my ez bar. Previous LTE'S were 10lbs heavier than listed
Split Squat	BW×15,15,15,15,15	Full ROM achieved. Cardio!
Weighted Crunch	25lb×15,15,15,15,15	on bench, plate held on head
SG RDL	155lb×15,15,15,13,13	Cardio!

[Paul]

Jan. 31

DB Row (unilateral)	50lb×12, 12, 12, 10, 45lb×10
Reverse Grip Bench	145lb×12,11 135lb×11,10, 125lb×10
Front Squat (parallel box)	135×12,12,12,11,12	added belt
DB Facepull	15lb×12,12	form is better. Harder.
Seated Calf Raise	315lb×12,12
Cable Curl	40lb×10
Tricep Pushdown	60lb×12

[Paul]

Feb. 2

HBBS	155lb×10,10,10,10,10	form still sucks
Low Incline Bench	150lb×10,10 145lb×8, 140lb×8, 135lb×8
Reverse Grip BB Row	155lb×10,10,10,8, 150lb×8
Press (strict to push)	115lbx5/3, 95lb×8
BB Claf Raise	315lb×10,10
JM Press	95×10	changed form a bit, less ROM
Reverse Grip BB Curl	55lb×11

[mettkeks]

Late to the party but welcome @Paul! Love your avatar.

[Paul]

Thank you@mettkeks! I've always loved the artwork for that album! The music is not bad for lifting as well

Feb. 5
Starting the "supergrowth" phase.

Pulldown (wide)	120lb×10, 110lb×12,11
Low Incline DB Bench	60lb×12,12,11
BB Curl	65×12,10, 55lb×12
Unilateral Calf Raise	BW×12,12,12	on 3 inch block

Feb. 6

DB Upright Row	20lb×12,12,12,11
LTE	80lb×12,12,12	start heavier next time
Split Squat	BW×12,12,12
Crunch on bench	25lb×12,12,12	plate held on head
SG RDL	225×12,12,12

[Paul]

Feb.8

DB Row (unilateral)	60lb×10,10,8
Reverse Grip Bench	155lb×10,10,10
Front Squat	135lb×10,10,10	ditched box. Depth still sucks.
DB Facepull	20lb×10
Cable Curl	50lb×9
Pushdown	70lb×10

Feb. 11

HBBS	185lb×7,7,7
Low Incline Bench	155lb×7,7,7
Reverse Grip BB Row	155lb×7,7,7
Seated Press	115lb×7	feels weird
JM Press	105lb×7
Reverse Grip Curl	70lb×7

Feb. 13

Pulldown	120lb×12,11, 110lb×12	wide grip
Low Incline DB Press	65lb×12,12, 60lb×10
BB Curl	70lb×10, 65lb×12,10
Unilateral Calf Raise	BW×12,12,12

Feb. 15

DB Upright Row	20lb×12,12,12
LTE	85lb×12,12,11
Split Squat	BW×12,12,12	focusing on form/balance
Crunch on Bench	25lb×12,12,12	plate on head
SG RDL	225lb×10,10,10

[ChrisMcCarthy1979]

I wouldn't want to suggest too many changes to your routine but I'd suggest that if you are struggling with high bar that you could throw in some (possibly slightly heavier) triples on at least one of your other days without causing too much in the way of hassle...I think you'd see improvement much quicker that way with the more frequent exposure.

[Paul]

Feb. 18
DB Row (unilateral)	65lb×10, 60lb×10,8
Reverse Grip Bench	165lb×10,10, 155lb×8
Front Squat	10lbs×10,10,10	Might need to get a form check. Depth sucks on video review, but form feels good.
DB Facepull	20lbs×10
BB Calf Raise (seated)	315lb×10,10
Cable Curl	50lb×8
Tri Pushdown	75lb×10
Feb. 21
HBBS	190lb×7,7,7
Low Incline Bench	160lb×7,7,7
Reverse Grip Row	160lb×7,7,7
Seated Press	135lb×5
BB Calf Raise	225lb×7,7	HBBS position
JM Press	115lb×6
Reverse Grip Curl	74lb×6