Yep. That’s a captain’s log all right.

[JonnyRockets]

Still tired from weekend PRs.

Squat:
Singles up to 150x1x2

Bench:
Tried some HVLF shit.
80x5x9
Felt good.

Too tired for deads. Did some cable rows.

[JonnyRockets]

Going to run HVLF for bench. My thinking is: I can so I should.

Squat:
140x3x5

Bench:
87.5x5x11

Chins:
7 Min. Density Block
2 Every 30 Sec.
30 Total

[JonnyRockets]

W1D1 C3 + HVLF Bench

Sore knees and low back, possibly still fatigued from that bloody trap bar deadlift, could also be from 162 steps down to the beach. And back up. Don’t know, anyway, have reduced squat e1RM a little to allow slightly lighter weights for a couple of weeks.

Squat:
120x5x6

Bench:
82.5x7x11

Chins:
7 Min DB
32 (3,3,2,2,2....2)

Workout was pushing 2.5hrs despite trying to minimise rest.

[JonnyRockets]

W1D2 C3

Squat:
Up to 145x1x2

Bench:
90x5x11

Deadlift:
170x1x1
145x4x5

Really rushed through squats and bench (90-120s rests) and managed to cut the workout time to about 1h30m.

[JonnyRockets]

Elbows, knees, and low back all quite tired. Have ordered some elbow sleeves for all the HVLF work.

Training days all out of sync this week due to gym being closed over Easter.

So...just a quick bench sesh today, and hopefully back to normal on Monday.

Bench:
82.5x7x9

Felt harder than the last 65% day, could’ve done with an extra day in between bench sessions, or possibly just slightly longer rest periods.

[JonnyRockets]

Stretched and rested quite a bit over the weekend and joint pains seem to have mostly gone.

W2D1 C3

Squat:
130x4x3
130x3x4

Bench:
90x5x7
Lowered volume to minimum and raised rest periods to around 2:30 to help shitty elbows. Will add sets back in 1-2 at a time when possible.

Cable Row:
10 min. Destiny Block
28x12
28x5x11
67 total.

Around 1.5h total time. Felt like ages. Got hungry. Had a nice time between sets reading Stevan's logs on here and BBM though.

[JonnyRockets]

Still feeling a bit elbow-y. And very slightly achy knees.

Squat:
Singles up to 150x1

Bench:
82.5x7x7
Initially felt heavier than I would've liked...but fine by the end. Stopped at 7 sets as still elbow-conscious.

Deadlift:
175x1
150x3x6

Everything felt slow today. Could've just been my imagination.

[CamLeslie]

Lowered volume to minimum and raised rest periods to around 2:30 to help shitty elbows.

Are you Low-Bar Squatting?

[JonnyRockets]

Low-Bar

Yes, but never had any elbow issues from it. Elbows were unhappy because I went full beans on HVLF with all 11 sets for a week or so. Pretty much fine again now having reduced the volume, just a bit wary. Guessing that's why you were asking?

[JonnyRockets]

W2D3 C3

Squat:
140x3x3
130x2x3
These fucking sucked today. Felt awfully slow. RPE wasn't that high, as in, I still could have done a lot more of these dreadfully slow reps before actually failing. If anyone reads this, have you experienced anything similar on the strength days of MM?

Bench:
100x1
110x1
115x1
Very fast. Nice.

SGDL:
115x5x4
These always fucking suck so no change there.

[JonnyRockets]

W1D1 C4
Added front squats, currently only on Hyper day, but might LP them. Mostly for lolz as I've never done them before, partly to lessen the load through slightly sore knees.

Front Squat:
55x5x6
Felt fine. Embarrassed to be seen with 55kg on the bar.

Bench:
90x5x7

Slingshot Bench:
105x5x2

Chins:
7 Min DB - 2 E30s

Some bro shoulder and biceps shit.

[JonnyRockets]

W1D2 C4

Front Squat:
70x1
80x1 (PR)
90x1
100x1
110x1 (Better PR)
Couldn’t resist doing something heavy on this new lift. Totally fucked with the deadlifts though. But why more so than LBBS...

Bench:
85x7x7
Smooth as you like.

Slingshot Bench:
100x7x2

Deadlift:
175x1@10wut?
145x4
That’ll do, pig.

[JonnyRockets]

Back home again so basically farted about. No stupid shit this time though.

Front Squats:
70x2-3x5 (or something similar)
Managed pretty much full grip on these for the first time.

Bench:
90x5x7

Slingshot:
105x5x2

Some cable rows.

[JonnyRockets]

Bench:
105x3x5
60x35 (AMRAP PR) (E1RM 180...)

SLDL:
110x5x3

Seated Dumbbell Shoulder Press:
30(x2)x8x2

Chins:
8, 7, 6

[JonnyRockets]

Very stressful day and wasn't really present at the gym.

Bench:
85x7x7

Deadlift:
120x5x5

[JonnyRockets]

18/05/19

Bench:
90x5x9

SLDL:
90x7x3

Shitty knees/quad tendons for a couple of weeks now. Away until Thursday now so will reassess programming then.

[JonnyRockets]

Planning to run the new Barbell Medicine Hypertrophy I template, starting on Monday.

I've had some knee issues over the last few weeks, and was on holiday most of this last week, so probably a bit detrained, particularly in squat and deadlift. Anyway, I just want to forget about numbers for a couple of months, or, 10 weeks.

First time using an RPE based program but I've been using it to describe sets for a while and am pretty comfortable using it.

Whilst waiting the rest of this week to start the new program on a Monday, I thought I'd do a couple of practice sessions using RPE and some of exercises in the new program.

23/05/19

Bench:
85x8@7
90x8@8
95x8@9

Machine Leg Press:
Some arbitrary units x10@7, 8, 9
Fair amount of knee pain when changing direction. Did the last set starting at the bottom with the stack resting, felt better.
[From the future: day after, knees feel okay.]

Seated DB Shoulder Press:
26s x15
22s x12
22s x9

DB Flyes - Flat:
8x15x2

Seated Cable Row (V Handle):
33 units x15x2

Arms 'n' Abs

sRPE: 6

[JonnyRockets]

Barbell Medicine Hypertrophy I Template - Week 1 Day 1

LBBS w/belt:
Sets of 8 up to 90kg.
Being careful with knees, too light to give RPE. Felt okay once warmed up.

Overhead Press:
40x8@7
42.5x8@8
45x8@9
Well out of practice.

RDL:
60x12
62.5x12
65x12
RPE was too low on these, but I'm sure my hamstrings will be glad I stopped.

Leg Extension:
27.5x15
27x5x20

GPP:
Back (Cable Rows), arms, and abs.

150 mins.
sRPE: 7

[JonnyRockets]

I'm still here. It's just that by the time I've calculated my target weights from the BBM spreadsheet, programmed them into the Strong app, done the workout itself (whilst recording the data into the app) and then transferred the data back into the spreadsheet and updated e1RMs for next time...I can't face writing it up again. It's going well though. BW is down, looking slimmer and more muscular, and strength is about the same or slightly up which is fine for this fat loss/lean mass/recomp block.

Also I'm all about RPE now. I wish I'd started years ago.

And I've discovered I really like sumo deadlifts, planning to run the next block (probably BBM Strength I) with sumo as the primary deadlift.

[JonnyRockets]

30/5

bench 90x8, 95x8, 100x7

leg press 120x10, 140x10, 165x10

dumbbell bench


1/6

sumo 115x8, 120x8, 125x8

CGBP 75x10, 80x10, 82.5x10

dumbbell bench/shoulder


4/6

squat 90x8, 95x8, 100x8x2

press 40x8, 42.5x8, 45x8x2

RDL 70x12, 75x12, 80x12x2

leg extensions


6/6

bench 85x8, 90x8, 92.5x8x2

leg press 120x30, 140x25, 160x20

dumbbell bench


8/6

sumo 115x8, 120x8, 125x8x2

CGBP 75x10, 80x10, 75x10

dumbbell bench/shoulder


11/6

squat 95x8, 100x8, 105x8x3

press 40x8, 42.5x8, 46x7, 40x6

RDL 75x12, 80x12, 85x12x2

leg extensions


13/6

bench 85x8, 90x8, 95x8x3

leg press 160x15, 160x20, 160x25

dumbbell bench


15/6

sumo 140x1, 160x1, 180x1

press 40x8, 45x8, 50x8, 45x8

dumbbell bench


19/6

squat 100x8, 105x8, 110x5x3

press 40x8, 42.5x8, 45x8, 40x8x3

RDL 80x12, 85x12, 90x12x3

leg extensions


21/6

bench 90x8, 92.5x8, 95x6, 85x8

leg press 160x15, 160x20, 160x25

dumbbell bench


23/6

sumo 120x8, 125x8, 130x8x3

CGBP 70x10, 75x10, 70x10x2

dumbbell bench


25/6

squat 110x8, 112.5x8, 117.5x8, 107.5x8x2

press 40x8, 42.5x8, 45x8, 40x8x3

RDL 85x12, 90x12, 95x8x3

leg extensions


27/6

bench 85x8, 90x8, 95x8, 90x8x2

leg press 167.5x30, 167.5x20, 167.5x10

dumbbell bench


29/6

sumo 125x8, 132.5x8, 137.5x10, 125x8x3

CGBP 70x10, 75x10, 80x10, 70x10

dumbbell bench


2/7

squat 110x8, 115x8, 120x8

incline bench 60x8, 62.5x8

SLDL 2” deficit 90x12, 110x12

leg curl


4/7

1ct bench 80x8, 85x8, 90x8

3-0-3 leg press 100x10, 110x10, 120x10

dumbbell bench


6/7

deadlift 120x8, 140x8, 150x6

2ct bench 70x10, 75x10, 80x10

dumbbells


9/7

squat 110x8, 115x8, 120x8, 90x8x2

shoulders


10/7

SLDL 2” deficit 90x12, 100x12, 110x12x2

leg curl