Stenson's log-o-gainz - BBM edition

[Stenson]

Currently doing 25 sets a week for bench/variants, so should be okay. I'm more worried about the opposite, volume dropping too much leading to losing some of the size I've built during my hypertrophy blocks. I know all the evidence points to needing very little volume to maintain muscle mass when intensity is high, especially when not cutting, but I still can't help getting paranoid

The PIP1 program has you doing 19 sets of benching (13 of which are high rep sets), so it's still a LOT of bench volume IMO. But slightly lower volume is kinda the name of the game when going from a bodybuilding type routine to a program designed for competitive powerlifters.

There's even more hypertrophy/bodybuilding type work in the PIP2 program, but I'm gonna run this one out as recommended. It's working well so far, and my day to day fatigue is much lower than it was on TM

[TheCheat]

The PIP1 program has you doing 19 sets of benching (13 of which are high rep sets), so it's still a LOT of bench volume IMO. But slightly lower volume is kinda the name of the game when going from a bodybuilding type routine to a program designed for competitive powerlifters.

There's even more hypertrophy/bodybuilding type work in the PIP2 program, but I'm gonna run this one out as recommended. It's working well so far, and my day to day fatigue is much lower than it was on TM

Sounds good. It's been ages since I did anything under 10 reps, so I'm just going to start with PNP1. Even if it only lasts a few weeks, it should give me an idea of where my strength is at, then I can decide whether to go into the later phases or switch back to hypertrophy. Only 3 sets of deadlifts a week is going to kill me though, definitely my favorite lift.

[Stenson]

Sounds good. It's been ages since I did anything under 10 reps, so I'm just going to start with PNP1. Even if it only lasts a few weeks, it should give me an idea of where my strength is at, then I can decide whether to go into the later phases or switch back to hypertrophy. Only 3 sets of deadlifts a week is going to kill me though, definitely my favorite lift.

You'll start out doing 8's on the hypertrophy day so it should be a smooth transition for you.

Technically there are 4 deadlift sets per week, 3 on the hypertrophy day and 1 on heavy day. I think you could get away with doing some backoff volume on heavy day or even adding some light pulling on Wednesday, if you wanted to focus on pulling

[Stenson]

Light day (yesterday)

Front squats 205x4x3@6.5-7

First time ever doing front squats. Felt quite awkward and I had a hard time with the rack position. I posted a form check in the technique forum if anyone reading this wants to help me out

Strict ohp 160x4x3@7,7,8

Starting to overshoot here. Try for a 2 lb jump next week

Lte 90x12x3

Leg curl 120x12x3

[Stenson]

Some old powerlifter dude started talking to me in the gym today so I was a bit distracted. He was pretty cool though, talking to me about his 80's glory days. Even name dropped ed coan and lamar gant

Squat 390x4@9
360×4@8
360×4@8


Bench 285x4@9.5
270×4@8
270×4@8

Deadlift 410x4@9

These felt a bit harder than they should. I talked with the old dude for quite a while between bench and dead so I got cold. Shit happens.

[Stenson]

Gpp/conditioning

Face pull 70x62

BB curl 65x57

Mcgill big 3

7 hiit sprints on recumbent bike

Hip mobility

[Stenson]

Volume day (yesterday)

I drank too much on Sunday so I was a bit hungover for this workout. I felt somewhat alright at first but by the time deads came around I was gassed. Kinda proud of myself for getting the work in, despite feeling like shit.

Squat 315x8,8,7,7,6@8
Still able to add reps at 315 (about 68% of my e1rm). The plan is to work up to 5x8 and then go up in weight. Quads were feeling fatigued, that was odd

Bench 244x8x5@7.5-8
Bench felt strong today, after a lackluster performance last week. It could be placebo but I think the face pulls are helping my shoulders feel better

Deadlift 335x7,6,6@7.5
I was feeling pretty exhausted after my first set. Should be able to get a 5 lb jump next week

Cgpp - 235x7,8,8
Didn't have a spotter on first set so kinda pussed out

[Stenson]

Gpp/conditioning

Face pull 75x63

Barbell curl 65x 60

Mcgill big 3

20 minutes incline walking (hr 135-140)

[Stenson]

Light day

Front squat 215x4x3@7.5
These are humbling. Carrying some fatigue into today so these were harder than they should have been. Going for that massive 2 plate FS next week

Strict ohp 162x4x3@7-7.5

Lte 95x12,12,11

Leg curl 125x12,12,11

[TheCheat]

Nice work. Been watching Mike T doing front squats on his instagram for a while now, they... don't look fun

[Stenson]

Nice work. Been watching Mike T doing front squats on his instagram for a while now, they... don't look fun

Thanks!

Yeah they aren't fun, I hope I see some benefit from them. At the very least I think they'll help keep elbow tendonitis at bay. I can really feel it in my abs and obliques today so maybe it'll help with bracing

[Stenson]

Squat 395x4@9
365×4×2@7

Bench 290x3@8.5
275×4×2@7.5

Dead 420x3@8.5
365x4@7

[Stenson]

Popped in the gym for a quick GPP session today

Face pull 75x69

Barbell curl 65x64

Hip mobility - my hips are tight AF today

[Stenson]

Volume day

Squat 315x8,8,7,7,7@7.5-8
These are definitely feeling easier, I'm not as out of breath between sets. Add reps for one more week then it's time to up the weight.

Bench 246x8,8,8,8,7@8
I kinda faded at the end, my rest periods might have been too short between the last 3 sets.

Deadlift 340x7,6,6@7
These felt really smooth today. I'm experimenting with a slightly lower hip position, which feels a lot more natural than the standard SS high hip position that I've always used.

CGBP 235x9,8,8@8
It seems weird to me that my close grip bench is almost as strong as my regular TnG bench. Maybe this means I should focus more on chest assistance work instead of tricep work?

[Stenson]

GPP

Face pull 80x65

BB curl 70x47

Mcgill big 3

[Stenson]

Light day

Front squat 225x4x3@7

Did these belted today and they felt MUCH easier than the last 2 weeks. Apparently bracing is super important in the front squat. Rack position is improving as well, I look forward to these getting better...I hope to hit 315 in the not so distant future.

Strict Overhead press 164x4×3@7-7.5

It's amazing how much all the benching is transferring to OHP. I'm now doing the same weight for strict, easy 4's that I was grinding out for fahves with the press 2.0 last fall. And this is going from pressing 2x a week to 1x

Lte 95x12x3

GHR 10,9,9

Switched to ghr instead of leg curl because they've been good to me in the past, but irritate my back slightly. I am probably getting some flexion at the bottom. Gonna keep a close eye on things but continue to up the reps


400x4 squat on Friday!

[Stenson]

Kiiiind of a shitty session today. Sleep has been poor this week as well as a pretty physical week at work.

Squat 400x3 @9
I didn't count the fourth rep because I got up on my toes and had to step forward to save it. Ugly, ugly rep - wish I got it on video. I need to be better at remembering to film my sets.

Bench 295x3@9
275×5@8.5
275×4@8

Bench is responding great to this program. Really happy with my results so far.

Deadlift 425x3@8.5
365×5@7

Deadlift is coming along nicely again. Feels good to move some decent weights

[Stenson]

Yesterday's GPP sesh:

Face pull 80x71

DB hammer curl 30x54

Mcgill big 3

[Stenson]

Today's training

Squat 315x5x7 @6-7 (70%)

I'm trying something a little different with hypertrophy day. Sets of 7-8 didn't seem to have much carryover to heavy sets. These workouts are somewhat inspired by the RTS percentage protocol thread. Ill be doing fahves at 70-74% for hypertrophy

Bench 248x8x5@8

Bench seems to be responding well to 8's. If it ain't broke don't fix it

Deadlift 365x5x3@7 (76%)

Same as squats, deads weren't responding all that well to high rep sets. Fahves at 72-76 for DL, with less volume than squays

CGBP 238x8x3@8

Why is my close grip so close to my regular bench?? Lol

[Stenson]

Gpp and Conditioning

Face pull 85x65

DB hammer curl 30x 54

20 min incline walking ~145 bpm