Stenson's log-o-gainz - BBM edition

[Stenson]

5/8/19

This was a long one. Feeling pretty sore in my upper body today.

OHP
185x4@9 (PR)
170x4x4

High bar squat
285x8@6
305x8@7
320x8@8.5
305x8@8

Lever Row
95x10,10,9,9

Pull up
8,7,7,7

LTE
115x13,13,12

EZ curl
95x11,11,10

[Stenson]

5/10/19

Paused squat
335x4@7
350x4@8
365x4@9
335x4x2@7.5

3 ct paused bench
247.5x5x4

Deadlift (conventional)
375x4@6.5
395x4@7.5
415x4@8.5
405x4@8

Getting back close to normal weights after the back tweak. Everything is feeling normal, but the strength isn't quite there yet.

[Stenson]

5/13/19

High bar squat
335x4@7
360x4@8.5
335×4×3@7.5

Good squat workout today, but that pesky back pain is coming back a bit. I decided to go back to the low Block pulls over deficits for that reason.

Comp bench
282.5x4@7.5
292.5×4@9
282.5×4×3@8

Low Block pull
365x4@easy
385x4@6.5
405×4×3@7.5

[Stenson]

5/15/19

SSB squat
245x8@7
265x8@8
285x8@9
265x8@8

Got my new SSB today so I had to test it out. Maaaan it was a humbling experience, it feels about halfway between a high bar squat and front squat, and I suck at both of those... I feel like it's gonna be a useful accessory movement though. I can feel it in my quads today so mission accomplished?

OHP
172.5x4@8
185x4@9.5
170x4x3@8ish

Lever row
95x10,10,10, 9

Pull up
8,8,7,7

LTE
117.5x12x4

[Stenson]

Back at it after a booze fueled long weekend in San Diego.

5/21/19

My back and elbows are still giving me problems on and off, so I'm gonna be a little more conservative with things rather than going right back into it when I have less pain. The plan is to do SSB pin squats with bands for all my squatting movements, and low block pulls for all my DL movements. Reason being that the last little bit of ROM seems to be what aggravates my back. And doing only SSB squats will be easier on the elbows. Over the next few weeks I hope to slowly move the pins down and remove the bands/go up in weight as the pain subsides.

SSB pin squats w/ black bands (~1" above parallel)
245x6
265x6
285x6x2

Low block pull (2 stall mats)
365x6
385x6
405x6

Scrapped bench due to time, do it with GPP tomorrow


5/22/19

Comp Bench
240x6@6
255x6@7
265x6x2@7.5

Minimal elbow pain here. I wanna keep everything @8 or below to avoid form deviations.

Pull up
8,7,7,7,7

Planks
3x 10 second holds

10 second holds are plenty when you actually brace, lol. Turns out I had just been going thru the motions in the past.


5/23/19

SSB Pin squats w/ black bands (~1" above parallel)
225x8@6
245x8@7.5
255x8x2@8

OHP
135x8@6
145x8@6.5
155x8x2@7.5,8

I tried a little wider grip here and really liked it

[Stenson]

5/24/19

Low Block Pull w/ bands
275x8
315x8
335x8

CGBP
215x8
225x8
235x8

Pull up
8,8,7,7

bw row myo reps
12,5,5,4,3

Plank
3x10

Some band hammer curls because they make my elbows hurt less


5/26/19

OHP
145x6@6
155x6@7
165x6x2@8-8.5

Pull up
8,8,7,7,7

Plank
3x10

Band hammer curls
3x12


5/28/19

SSB pin Squat w/ black bands (~parallel)

255x6@6
275x6@7.5
295x6x2@8.5

Brought the pins down a notch today because I don't have any back pain. Belted up for the 2 top sets. Next week I'll scrap the bands and add weight, then hopefully go back to low bar if my elbows will tolerate it.

Comp bench
245x6@6
260x6@7
270x6x3@8

Bench is feeling strong despite me blowing off tricep work because of elbow pain. I hope to add that back in soon, the pain is getting better day to day.

Low block pull (1.5")
365x6@6
385x6@7
405x6x2@8-8.5

The last set felt heavier than it shoulda, I think the fatigue got to me...I've detrained a bit due to these nagging injuries.

[Stenson]

5/30/19

SSB Pin squat (~parallel)
255x8@6
265x8@7 (first 2 sets beltless)
285x8x2@8 (belted)

OHP
137.5x8@6
147.5x8@7
157.5x8x2@8

Lever row myo reps
70x16,5,5,5,5,5

Need to go up in weight on these next week


5/31/19

Low block pull (beltless)
335x8@6
355x8@7
375x8x2@8

Felt strong on these today with no back pain. Next week I think I'll try removing a stall mat, maybe even both. Gotta be conservative with load and volume though, I really wanna be 100% by the time I start the 12 WS template.

CGBP
217.5x8@6
227.5x8x2@7
237.5x8x2@8

Felt strong here as well, with just a bit of elbow pain in my left elbow. It's getting a lot better though, the SSB was a wise purchase.

Pull up
8,8,7,7,7

All sets RPE 7-8. Not too shabby for a fat boi.

BW row myo reps
12,5,5,4,4

[Stenson]

6/3/19

SSB Pin squat (~parallel)
265x6@6
285x6@7.5 (1st 2 sets beltless)
305x6x2@8
295x6@8

Felt strong on these today. No back pain, but the elbow continues to bother me. I might go thru LBBS warm ups next week and see how it feels. It's not super important that I get back to Low bar right now, but I'd really like to be able to low bar at least weekly by 12 weeks out (3 weeks from now).

OHP
147.5x6@6
157.5x6@7
167.5x6x2@8-8.5

Strong, with minimal elbow pain. It's just when I move a certain way that it hurts

Pull up
9,8,7,7,7

Band hammer curls 3x20

[Stenson]

6/4/19

Deadlift
365x6@6
385x6@7 (1st 2 sets beltless)
405x6x2@8-8.5

First time pulling from the floor in a while, so I'm just trying to ease back into it. No back pain, but I've definitely lost some strength.

Comp Bench
245x6@6
260x6@7
275x6x3@8-8.5

Landmine belt squat myo reps
14,5,4,3

These are rough...

Planks
4x10 sec holds

[Stenson]

6/6/19

SSB pin squat @ parallel
260x8@6 (beltless)
275x8x2@7
290x8x2@8-8.5

I got my new Pioneer cut belt in the mail today, man this thing is SWEET! It feels broken in instantly and it just looks awesome. Very high quality belt, would recommend.

TnG Overhead press
137.5x8@6.5
147.5x8x2@7-7.5
157.5x8x2@8

Lever row myo reps
75x16,5,5,5,5,5

I really like these, need to add more weight next week. They give me a lat pump unlike any other exercise...not really sure why but I like it.

[Stenson]

6/7/19

Deficit DL
315x8@6
330x8@7
345x8x2@8

Just used 1 stall mat today, wanna just ease into deficit pulling. Everything felt good though, so I'll go up to 2 mats next week.

Feet up bench
225x8@6
235x8@7
245x8x2@8

Swapped this for close grip, didn't want to further aggravate the elbow.

Pull up
9,8,8,7

BW row myo reps
12,5,5,4,4


6/10/19

Pin squat (low bar)
275x6@easy
315x6@6.5
335x6x2@7.5

First day low bar squatting in quite a while so trying to be conservative with it. Elbow pain was minimal and I haven't lost much, if any strength. Very happy with that.

Overhead press
150x6@6
160x6@7
170x8x2@8,8.5
165x6@8

Pull up
9,8,8,8,7

Band hammer curls
3x20

Plank
4x10 sec holds

[Stenson]

6/12/19

Deadlift
375x6@6
395x6@7 (1st 2 beltless)
410x6@7.5
410x7@7.5

Had to try out some ammonia for the top sets....needless to say, it works.

Comp Bench
247.5x6@6
262.5x6x2@7
275x6x3@8

Landmine belt squat myo reps
270x14,5,4,4

Lawd these are brutal

[Stenson]

6/14/19

SSB pin squat (~parallel)
265x8@6 (beltless)
280x8@7
290x8x3@8

Still no back pain, I think it's time to lose the pins next week.

TnG Overhead press
137.5x8@6
147.5x8@7
157.5x8x3@8-8.5

Feeling pretty strong on presses lately. Will this be the training block I hit 225 on this silly accessory movement? Stay tuned...

Lever row myo reps
80x15,5,5,5,5,4

Add fahve next week. Definitely started out too low on these

[Stenson]

6/15/19

Deficit DL (2 mats) beltless
315x8@6
335x8@7
345x8x2@7.5-8

Feet up bench
230x8@6
240x8@7
250x8x2@8

Pull up
9,8,8,7

BW row myo reps
12,5,5,4,4,3

[Stenson]

6/18/19

Squat (low bar)
325x6@6.5 (beltless)
345x6x2@7
365x6x2@8


OHP
150x6@6
160x6x2@7
170x6x3@8-8.5

Pull up
9,9,8,8,7

Plank
4x10 sec holds

Band hammer curls
3x15

[Stenson]

6/19/19

Deadlift
385x6@6
405x6@7
415x6x2@8,8.5

Top sets felt a little heavier than I expected. Fatigue is creeping up a bit, I think. Next week is a much needed deload.

Comp bench
255x6@6.5
265x6@7
275x6x4@8-9

Went over a bit on the last set. Oh well, plenty of time to rest next week.

Landmine belt squat
295x11,10,9

[Stenson]

6/21/19

SSB Pin squat
265x8 @6 (beltless)
280x8@6.5
295x8x3@7.5-8

TnG Overhead press
140x8x2@6 (was supposed to do 150x8 for the 2nd set but got distracted and forgot to load it up.)
160x8x3@8

Felt strong today, I really needed that rest day yesterday. I got a little off balance on the squats a couple of times but nothing too egregious. Presses flew up, I think 225 is a realistic goal at the end of this training cycle.

I just got an Instagram page if anyone is interested in following - @norsepwr. I plan on using it as a video log in conjunction with this one.

[Stenson]

6/22/19

Deficit DL
325x8@6
345x8@7
365x8x2@8

Feet up bench
235x8@6
245x8@7
255x8x3@8

Pull up
9,9,8,8

Lever row myo reps
85x14,5,5,4,4,4

Plank
4x10 sec


6/24/19

Low bar squat
365x5@7
385x5@7.5
405x5@8 (YUUUGE 5 rep PR!)

Squats were feeling great today so I went for it... It was supposed to be an @9 but everything was clicking today so it moved more like an 8. Super pumped about this and it gives me a ton of confidence heading into this meet prep.




Overhead press
165x5@7
175x5@8
185x5@9 (PR!!)

Chin up
3x8

[Stenson]

6/25/19

Day 2 of deload week -

Deadlift
365 (65%) x1x15

Comp Bench
275x5@7
285x5@8
295x5@9 (PR!)

Plank
4x10 sec


Gonna try some singles only DL training this cycle, hoping it will help with setup issues.

[Stenson]

6/27/19

Day 3 of deload week -

Beltless squat
365x4@7
385x4@8.5
395x4@9

Bench w/ chains
255x4@7
265x4@8
275x4@8.5

TnG overhead press
135x10@7
145x10@8
155x10@9

Chains are fun. Everything has been clicking this week, I'm pretty excited to start this meet prep!