or lack thereof

[eminent]

BBM Strength III. Due April 1st, with some filler.

29M
5’10”
191.2 (COVID)
Libra.

PRs:
Squat: 245 low bar, 220 high bar (2017/2013)
Bench Press: 210 tng (2018)
Deadlift: 315 (2013)
Press: 127.5 (2018)
Chin-up: +75, 16 bodyweight (2018)
bodyweight (213 / 157)

Lots of on-off-offs since I was a wee lad. WFH with a squat rack in my living room now; if I can’t string together three months of dedicated lifting I’ll know it’s not for me.

12.12.20
W1D1
Squat w/ belt
1(1) 205 @ 8.5
1(5) 165 @ 7.5
x(15) 155
Bench Press 1ct:
1(1) 185 @ 8.5
1(4) 165 @ 8.5
x(12) 155
Seated BTN Press:
4(10) 45, 55, 65, 45
Pull-ups:
10min @ 20
113min

12.13.20
W1D2
Deadlift:
1(1) 275 @ 7
1(5) 235 @ 6
x(15) 225
35min
Bench Press Low Incline:
3(5) 135, 145, 155 @ 8
2(5) 150, 150
Bulgarian Split-Squat:
4(10) bodyweight
46min

12.15.20
W1D3
Squat w/o belt:
3(4) 140, 150, 155 @ 7.5
1(4) 145
Bench Press Close-Grip:
3(5) 135, 145, 155 @ 8
2(5) 150, 150
Bench Press Low Incline:
3(10) 115, 125, 135 @ 9
1(10) 125
91min

12.16.20
W1D4
Deadlift w/o belt:
3(4) 225, 245, 265 @ 8
1(4) 235
30min
Floor Press:
4(4) 145, 155, 160, 165 @ 9
1(4) 155
Barbell Rows:
4(10) 85, 95, 95, 100
60min

12.19.20
W2D1
Bench Press 1ct:
1(1) 190 @ 8.5
1(4) 170 @ 7.5
x(16) 160
Seated BTN Press:
4(10) 55, 55, 55, 60
57min

12.20.20
W2D2
Squat w/ belt
1(1) 215 @ 9
1(5) 175 @ 8
x(20) 160
62min
Bench Press Low Incline:
3(5) 145, 155, 160 @ 8
2(5) 150, 150
35min

[Wilhelm]

Living room crew represent!

Welcome, @eminent

[eminent]

Thanks, @Wilhelm

12.22.20
W2D3
Deadlift:
1(1) 295 @ 8
1(5) 255 @ 7
x(20) 225
43min
Bench Press TnG:
3(5) 150, 160, 170 @ 7.5
2(5) 170, 160
Bench Press Low Incline:
4(10) 135, 135, 125, 125
58min
Bulgarian Split-Squat:
4(10) 45, 45, 45, 45
22min

Ridiculous.

[eminent]

12.24.20
GPP
Airdyne:
30:10 @ 550

12.25.20
W3D1
Bench Press 1ct:
1(1) 200 @ 8.5 (!)
1(4) 180 @ 8
x(20) 160
Seated BTN Press:
5(10) 65, 65, 65, 65, 65
76min
Pull-ups:
10min @ 12 with 25

Paused PR. Will make up W2D4 with different variations later in the week.

[eminent]

12.26.20
W3D2
Squat w/ belt:
1(1) 225 @ 10 (!)
1(5) 180 @ 8
x(25) 165
69min
Bench Press Low Incline:
3(5) 150, 160, 170 @ 9
3(5) 155, 155, 155
31min

(!) = PR

@s are technical. This moved quickly + ugly.

[eminent]

12.28.20
GPP
Airdyne:
30:18 @ 527

[eminent]

12.29.20
W3Dx
Bench Press TnG:
3(5) 155, 165, 175 @ 8
3(5) 160, 160, 160
Bench Press Feet Up:
4(10 135, 120, 120, 120
60min
Squat w/o belt:
3(4) 155, 170, 185 @ 9
3(4) 165, 165, 165
36min
Rack Pull Mid-Shin:
4(4) 225, 240, 240, 240
26min

Capped at 240 at home.

[eminent]

01.01.21
W4D1
Squat:
1(1) 235 @ 9.5 (!)
1(5) 185 @ 8
x(25) 170
81min

Right shoulder has been tender during bench press since the end of my last program. Pain is only present at the bottom inch or two of ROM, has not been progressive (I think), and subsides with lots of tempos/partials in that ROM during warmups. May convert a bench press slot to press if that helps (need to train that directly anyway), and keep the 4th heavy bench press slot as floor/high pin press; still have two days of high volume with full ROM.

[eminent]

01.02.21
W4D2
Bench Press 1ct:
1(1) 205 @ 9.5 (!)
1(4) 180 @ 9
x(20) 165
50min
Close-Grip Floor Press:
4(8) 105, 110, 115, 120 @ 5
14min

[eminent]

01.03.21
W4D3
Deadlift:
1(1) 305 @ 8.5
1(5) 265 @ 7.5
x(25) 235
Leg Press:
4(8) 170, 190, 210, 230 @ 7
Dumbbell Curls:
7min @ 45 with 20s
LTE:
7min @ 50 with 40
Curls:
7min @ 32 with 35
98min

@ gym w gurl, killed some time. EZ-bar weights assume 15lb bar. Wrist limiting curls, but doing them (mostly) pain-free at all = good news.

[eminent]

01.03.21
W4D3 cont’d
Press:
4(4) 85, 90, 95, 100 @ 8.5
1(4) 90
20min

[eminent]

01.08.21
W4D4
Squat 2ct w/ belt:
1(4) 175 @ 8
1(1) 200 @ 8
1(4) 175
20min

01.09.21
W4D5
Bench Press TnG:
1(1) 200 @ 9.5
4(5) 165, 155, 145, 145
52min

01.10.21
W5D1
Bench Press 1ct:
1(1) 200 @ 9.5
1(4) 170 @ 10
x(20) 160
50min
Chin-ups:
7min @ 18 (top set of 10)