Escape from Wichita Falls

[SnakePlissken]

Figured I'd start a training log. Some brief history...

Lifted a bit in college and then did SS in 2019. Did TM in the start of 2020 followed by a malaise and plateaus and then discovered BBM and this forum which got me progressing again. For the last year I've lifted 4x a week and recently starting doing 1x a week frequency which I enjoy for time saving. I'm going to compress into 3x a week so my Tuesdays and Thursdays are free for Muay Thai. Goals right now are to at least maintain strength or make some slight gains and increase my work capacity while I get back into martial arts again. Also wouldn't mind dropping back to 185ish (I'm about 200 right now). 1RMs to date are 415 squat, 270 bench, 160 OHP and 482 deadlift.

Here's my lifting snapshot for the next 3 weeks while I base build.
M:
Squat 4x6+@70%
HB squat 3/4/5x12@60%
Split squat 3/4/5x15@55%
Standing BB Calf Raises 3/4/5x30, submax

W:
Bench 5x6+@70%
Inclines 4/5/6x12@60%
OHP (Pyramid up through 10s, 8s, 6s, 4s, and some AMRAPs into the 80-90% range),
BW Dips - 6/7/8 min density blocks for submax sets, AMRAP

F:
Deadlift 4x6+@70%
RDL 3/4/5x12@60%
BoRs 3/4/5x12@60%
BW Pullups - 6/7/8 min density blocks for submax sets, AMRAP


Edited:
Here's my updated programming for now after deloading and feeling out recovery.
Monday: Squat
Squat w/ Belt: 4x6+@65%
HB Squat: 3/4/5x12, RPE 5-6
Split Squat: 2/3/4x10, RPE 5-6
BB Calf Raises: 2/3/4x20, RPE 5-7

Wednesday: Bench
1ct Bench: 4x6+@65%
WG Bench: 3/4/5x12, RPE 5-6
Inclines: 2/3/4x10, RPE 5-6
SS BB Curls & French Presses: 2/3/4x15 Each, RPE 6-8

Friday: Deadlifts
Deadlift w/ Belt: 4x6+@65%, Stop at RPE 8 max
RDLs: 3/4/5x12, RPE 5-6
BoRs: 2/3/4x15, RPE 5-6
BW Pullups: 6/7/8 minute density blocks, submax AMRAPs

Saturday: Press
Press w/ Belt: 4x6+@65%
WG Press: 3/4/5x12, RPE 5-6
BW Dips: 6/7/8 minute density blocks, submax AMRAPs
SS Lat. Delt Raises & Facepulls with bands: 2/3/4x15 each

This is essentially Bromley's Bullmastiff program with a few adjustments for myself.

[mbasic]

here's an Escape from Wichita Falls

https://www.autotrader.com/cars-for-sal ... s-tx-76301

[brkriete]

username checks out. carry on.

[SnakePlissken]

Started my monday lifts
4x6@290 squats and got 10 on the last set around RPE9
Did 2 sets of HB at just 190x12 and felt horrible. Probably need to bleed off fatigue from peak week so I cut out the split squats. Haven't cut a session short like that in months.

Anyway, here's a fresh deadlift PR from last week

[mgil]

Nice pull!

[SnakePlissken]

Nice pull!

Thanks, it moved way easier than expected.

[SnakePlissken]

Forgot how much jumping straight into something high endurance is. Some of the worst body aches after going to Muay Thai training Tuesday combined with squat DOMS, just did a few sets of deload stuff on Wednesday while I get used to the new volume.
Bench 150/165/180 for 10/8/6 (very easy, but playing it safe)
Press 95/102/108 for 10/8/6 (shoulders were in agony, 108 for 6 felt like an RPE7 or 8)

[SnakePlissken]

Friday
Deads:
4x6@320
RDLs:
3x12@185
BoRs:
2x12@125

Took things easy while some of the soreness wears off. Overall a very easy session.

[eyezm]

here's an Escape from Wichita Falls

https://www.autotrader.com/cars-for-sal ... s-tx-76301

Ha! This blesses me

[OrderInChaos]

Here's my lifting snapshot for the next 3 weeks while I base build.

Sounds and looks straight Bromley, bro!

Forgot how much jumping straight into something high endurance is. Some of the worst body aches after going to Muay Thai training Tuesday combined with squat DOMS, just did a few sets of deload stuff on Wednesday while I get used to the new volume.
Bench 150/165/180 for 10/8/6 (very easy, but playing it safe)
Press 95/102/108 for 10/8/6 (shoulders were in agony, 108 for 6 felt like an RPE7 or 8)

You remember the minimalist "program"/rep scheme from his book, in the templates bit? Around the HLM, DUP section? I'm seriously ramping up my cardio and a little bit more METCON junk, and like the drastic reduction in sets but still handling a variety of weights. All of his other base phases seem DRASTICALLY high volume to sustain long term if you're really getting beat to shit at the MT T/Th.

[SnakePlissken]

Here's my lifting snapshot for the next 3 weeks while I base build.

Sounds and looks straight Bromley, bro!

Forgot how much jumping straight into something high endurance is. Some of the worst body aches after going to Muay Thai training Tuesday combined with squat DOMS, just did a few sets of deload stuff on Wednesday while I get used to the new volume.
Bench 150/165/180 for 10/8/6 (very easy, but playing it safe)
Press 95/102/108 for 10/8/6 (shoulders were in agony, 108 for 6 felt like an RPE7 or 8)

You remember the minimalist "program"/rep scheme from his book, in the templates bit? Around the HLM, DUP section? I'm seriously ramping up my cardio and a little bit more METCON junk, and like the drastic reduction in sets but still handling a variety of weights. All of his other base phases seem DRASTICALLY high volume to sustain long term if you're really getting beat to shit at the MT T/Th.

This is heavily based on Bromley's style programming (it works, what can I say). It's basically Bullmastiff, but with a few of my own small changes. Good rep range variety and large volume at pretty light loads for the accessory work.

As far as high volume in his programs, it's really not that bad if you keep RPEs low (it was very rare to hit an RPE8 on any set in my last base phase). With that said, you do have to work up to it over time which I think the ramping sets weekly does well on. I also like the 3 week waves because when I did RTS style programming I realized my TTP was 3-4 weeks so 3 week waves work well for me.

[SnakePlissken]

Realized how detrained I am from volume today. @OrderInChaos may have been right lol
First time in months I've come inside and laid on the living room floor with my dog for about 10 minutes because I could hardly stand at the end of this.
Considering nixxing the plus sets for the sake of recovery. They really prefatigued my legs heading into HB.

Monday: Squat 1

Squat w/ Belt
3x6@270
1x10@270, RPE 9

HB Squat
3x12@170, RPE 5-6
*que jello legs*

Split Squats
1x10@BW
1x10@45
Quads were destroyed coming into these, just didn't want to cut my first official week short in any way, was planned to do 95lbs

Standing Calf Raises on a 2x4
1x15@95
1x20@95

[zem1]

I was genuinely expecting the Escape From New York theme to be blaring during your 1RM. That’s not funny Plissken!

Thanks for suggesting I come here, great site, enjoying it very much. Good luck with your training Snake.

[SnakePlissken]

I was genuinely expecting the Escape From New York theme to be blaring during your 1RM

I'm too tired, maybe later

Thanks for suggesting I come here, great site, enjoying it very much. Good luck with your training Snake.

Thank you and you're welcome. I still don't know why Bromley shutdown a free forum. It had some interesting topics in there. Either way, glad you're here. I'll be lurking your logs.

[SnakePlissken]

Wednesday: Bench 1
1ct Bench
3x6@176
1x10@176, RPE 9

WG Bench
1x12@135
1x10@135, RPE 8
1x12@115

45deg Inclines
2x10@115, RPE 6ish

BB Curls/SS/ French Presses
2x15@50

Muay Thai didn't leave me sore as hell and I think helped keep my squat doms down today. Considering adding a Press day on Saturdays or I may run a 4/3 split with them if I end up being wrong on this. Realizing that holding pads up for 40 minutes has shown my lateral and rear delts are severely lacking with the rest of my upper body.

[SnakePlissken]

Friday: Deadlifts 1

Deadlift w/ Belt
3x6@315
1x9@315, RPE 8

RDLs
3x12@170, RPE 5ish

BoRs
2x15@115, RPE 5ish

BW Pullups
6 Minute Density block
4, 4, 4, 4, 3, 3, 3, 3
Total = 28

Feelin good, only went to RPE 8 on dead since I'm weary of going too hard too fast. Recovery feeling really good right now.

[SnakePlissken]

Saturday: Press 1

Press w/ Belt
3x6@100
1x11@100, RPE 8.5

WG Press
3x12@75, RPE was 5 at the hardest. Will add some weight next week

BW Dips
6 minute density block
20, 12, 8, 7, 7, 6
Total = 60 reps

Lat. Delt Raises and Face Pulls w/ Red Band, Supersets
2x15 each
Delt raises hit RPE 5ish
Face Pulls hit around 8 on second set

Recovery feeling good even though I woke up stiff as a board at 4:30am with my dog's snout in my face.

[SnakePlissken]

Monday: Squat 2

Squat w/ Belt
3x6@285
1x10@285, RPE 8

HB Squat
4x12@175, RPE 5-8
Felt like I was going to throw up for about 5 minutes after the last one.

Split Squats
10xBW
10x45
10x75
Couldn't really put an RPE to these

BB Calf Raises
3x20@95

Felt great to start. Recovery is going well. Surprised that my 285 AMRAP didn't feel bad. Cut short as not to over extend.

[SnakePlissken]

Wednesday: Bench 2

1ct Bench
3x6@186
1x9@186, RPE 9

WG Bench
4x12@125, RPE 5-7

Incline Bench
3x10@115, RPE 5-6

BB Curls & French Presses SS
3x15@50 each, RPE 5-6 Curls, RPE 6-8 French Presses

Weights felt heavy today. Lot of boxing combos and parrying in Muay Thai yesterday.

[SnakePlissken]

Friday: Deadlifts 2

Deadlift w/ Belt
3x6@330
1x9@330, RPE 8.5

RDLs
4x12@175/175/180/180, RPE 4-6

BoRs
3x15@120, RPE 5-7?

BW Pullups
7 Minute Density
5/5/5/3/3/2/2/2/2/2/2/1
Total = 34