Chasing Hippolyta

[DoubleBreastedAmazon]

Yesterday's Session:
Wednesday
10-Jan
BW: Not taken

Conventional Deadlifts
Weight: 300, 250, 250, 250
Reps: 1, 9, 9, 9
RPE: 8.5, 8, 8.5, 8.5
Total tonnage: 7050

[/b]]TnG Bench[/b]
Weight: 125, 117.5, 117.5, 117.5
Reps: 1, 8, 8, 8
RPE: 8, 8.5, 8, 8
Total tonnage: 2005

Upright Barbell Row
Weight: 35, 35, 35
Reps: 8, 8, 8

Leg Press
Weight: 160, 200, 210
Reps: 10, 10, 12

Lying Leg Curls
Weight: 55, 45, 50
Reps: 10, 10, 10

Comments: Session went well. Deadlifts felt solid! My bar path on TnG was a bit off. Seem to have some forward movement of the bar at the bottom as I initiate the press. I think this might be because I am placing the bar too rostral on my chest. Will try target a more caudal spot next week. I gave the other leg press machine a shot. The ROM on this other machine was just as limited as the floor machine. I tried hack squats, but could not figure them out. Next week I will either do dumbbell lunges or bring back the dreaded front squats instead of leg press. I dropped the weight on upright rows, because I pulled a muscle (right traps) last week using 45# which took the whole week to recover. This is an accessory that I have added to strengthen my upper back. Light-weight seems to be the recommendation for this movement anyway, so I think the weight drop makes sense. Otherwise, overall a decent session.



Today's Session: Accessory Work
Thursday
11-Jan

Chin Ups
Weight BW
Reps: 5, 5, 4, 3, 3, 3, 3, 2
*AMRAP within 7 minutes: Total sets, 28*

Incline Dumbbell Bench Press
Weight: 25, 25
Reps: 9, 12

Standing Dumbbell Shoulder Press
Weight: 20, 20, 20
Reps: 10, 12, 12

Comments: Trained at home today - long ass fucking day! Anyhow, consequently I dropped assistant dips; didn't replace it with anything as I am pretty tired.

[DoubleBreastedAmazon]

Was out of town at a conference last week, so I am catching up on my log. The conference was fun, but exhausting. The traveling was a giant bitch. Then I spent the week, not sleeping sufficiently, eating poorly, and smoking far to much. Unsurprisingly, my immune system was compromised and I spent the better half of the week fighting a bug. Finally in the end stages, but still a bit under the weather.

Saturday
13-Jan
BW: Not taken

Low Bar Squat
Weight: 265, 215, 215, 215, 215
Reps: 1, 6, 7, 7, 8
RPE: 9, 8, 8.5, 8.5, 9
Total tonnage: 6285

Wide Grip Bench Press
Weight: 115, 115, 115
Reps: 8, 8, 8
RPE: 9, 9, 8.5
Total tonnage: 2760

Stiff Legged Deadlift
Weight: 220, 220, 220
Reps: 6, 6, 6
RPE: 9, 8.5, 8.5
Total tonnage: 3960

Underhanded Bent-Over Barbell Row
Weight: 90, 90, 90
Reps: 6, 6, 6
RPE: 8, 8, 8
Total tonnage: 1620

Comments: Squats were a bit off; was on my toes on a lot of reps.



Monday
15-Jan
BW: NOT TAKEN

High Bar Squats
Weight: 181, 181, 181, 181
Reps: 8, 10, 9, 9
RPE: 8, 8.5, 8, 8
Total Tonnage: 6516

Overhead Press
Weight: 101, 98, 83, 78, 78
Reps: 1, 1, 8, 8, 8
RPE: 9.5, 8.5, 9, 8, 8
Total Tonnage: 2111

Low Bar Good Morning
Weight: 120, 120, 120
Reps: 6, 6, 6
RPE: 8, 8, 8
Total Tonnage: 2160

Close Grip Bench Press
Weight: 103, 106, 106
Reps: 10, 10, 9
RPE: 8.5, 8.5, 10
Total Tonnage: 3044

Comments: Everything was in kilos and my dumbass couldn't figure out the correct conversions, so the weights were all over the place. This was my first session at the conference. The gym I was at had a single squat rack and the thing was on fucking slanted ground! Anyhow, this had a pronounced effect on my balance which was most apparent on OHP.



Accessory Work
Tuesday
16- Jan

Dumbbell Hammer Curls
Weight: 15, 15, 15
Reps: 14, 13, 11

2 Arm Dumbbell Row
Weight: 20, 20, 20
Reps: 10, 10, 10

Dumbbell Rear Lateral Raise
Weight: 10, 10, 10
Reps: 10, 10, 10

Incline Dumbbell Bench Press
Weight: 25, 25, 20
Reps: 8, 10, 10

Wednesday
17-Jan
BW: NOT TAKEN

Conventional Deadlifts
Weight: 308, 255, 255, 255, 225
Reps: 1, 8, 8, 6, 5
RPE: 9, 8.5, 8.5, 9, 8
Total tonnage: 7043

TnG Bench
Weight: 132, 120.3, 120.3, 120.3
Reps: 1, 9, 8, 8
RPE: 8.5, 8.5, 8, 8
Total tonnage: 2056.8

Upright Barbell Row
Weight: 45, 45, 45
Reps: 6, 6, 6

Low Bar Good Morning
Weight: 110, 130, 110
Reps: 6, 5, 6
RPE: 8.5, 9.5, 8.5

Comments: Deadlift platform was also on a tilt, so I had to place plates ahead of the bar to prevent it from rolling off the platform, this caused some weird issues with form. Had a bit of lumbar rounding in the final reps across the sets. Hoping this is situational and does not pop up again as an issue this week. Set a PR on TnG Bench, never done more than 6 at 120. Replaced lying leg curls with LB GMs. Not sure what I was thinking with the weight jump on set 2 - thought I had bumped it to 120#, but screwed up the conversion; since 130# was such shit, I dropped it back to 110.




Accessory Work
Thursday
18-Jan

Parallel Bar Chin Ups
Weight BW
Reps: 6, 4, 4, 3, 2, 2, 2

Incline Dumbbell Bench Press
Weight: 25, 25
Reps: 12, 12

Standing Dumbbell Shoulder Press
Weight: 25, 25, 25
Reps: 6, 8, 8

Comments: Nothing of note to report.


Todays's Session
Monday
22-Jan
BW: 140.9

Low Bar Squats
Weight: 265, 220, 220, 220, 220
Reps: 1, 7, 7, 7, 7
RPE: 8.5, 8.5, 9, 9, 9
Total Tonnage: 6425

Wide Grip Bench Press
Weight: 120, 120, 120, 120
Reps: 8, 8, 7, 7
RPE: 9, 8.5, 10, 8.5
Total Tonnage: 3600

Stiff Legged Deadlift
Weight: 225, 225, 225
Reps: 6, 6, 6
RPE: 8, 8.5, 8.5
Total Tonnage: 4050

Overhead Press
Weight: 95, 85, 85, 85, 70
Reps: 1, 6, 6, 5, 9
RPE: 9, 8.5, 10, 10, 10
Total Tonnage: 2170


Comments: Skipped Saturday's training, since I was traveling all day and took yesterday off to recuperate. I am still fighting something, though at the tail end of it I think. I moved Saturday's session to today and replaced rows with OHP, so as not to miss OHP training this week. Squat form was improved over last week. I was n't on my toes. But work capacity was in the shitter and my last set may have been a bit high; difficult for me to say. Set a PR on WGBP today; first time wide benching 120#. SLDLs were fine; nothing to note. OHP was a fucking disaster. This is the second week of shit performance. It could be situational, or it might be that I have stalled. We shall see next week. It was nice to be back on my home turf for training. No major events coming up in the next few months, so I am hoping to make smooth progress for the remainder of this cycle.

[DoubleBreastedAmazon]

Accessory Work
Tuesday
23- Jan

Dumbbell Hammer Curls
Weight: 20, 20, 20
Reps: 8, 8, 8


Dumbbell Rear Lateral Raise
Weight: 15, 15, 15
Reps: 7, 7, 7

Incline Dumbbell Bench Press
Weight: 25, 25
Reps: 8, 8

Comments: Took the day off from work because I was feeling so sick, but by the evening, I was feeling a bit better, so I decided to do some accessory work. Kept the volume low.

Wednesday
24-Jan
BW: NOT TAKEN

Conventional Deadlifts
Weight: 305, 265, 225, 225, 225, 300
Reps: 1, 2, 5, 5, 5, 1
RPE: 9, 8, 9, 9, 9, 9
Total tonnage: 4510

TnG Bench
Weight 125 125
Reps 4 4
RPE 9 9
Total tonnage: 500

Comments: Still felt sick, but managed to get into work, so I figured I would try train afterward. Once I started it was clear I had nothing in the tank. So, I just did a few low weight sets on deads and then two low volume sets on bench. I ended up having to take Thursday off work because I was feeling so shitty, so it’s not all that surprising that I was so weak the night before.

Saturday
27-Jan
BW: 139.9

Low Bar Squat
Weight: 270, 225, 225, 225, 225, 205
Reps: 1, 6, 6, 6, 6, 5
RPE: 10, 9, 8.5, 9, 9, 7.5
Total tonnage: 6695

Wide Grip Bench Press
Weight: 120, 122.5, 122.5, 122.5, 115
Reps: 6, 7, 7, 6, 5
RPE: 9, 8.5, 9, 9, 8
Total tonnage: 3745

Stiff Legged Deadlift
Weight: 230, 230, 230
Reps: 6, 6, 6
RPE: 8, 9, 9
Total tonnage: 4140

Underhanded Bent-Over Barbell Row
Weight: 95, 95, 95, 95
Reps: 6, 6, 6, 5
Total tonnage: 2185

Comments: First day in a week that I woke up feeling decent. I was still not 100% so I took things easy. Kept my volume a bit lower than I would have, had I not been sick. I added some backoff sets to make up for the volume loss without causing myself too much stress. Considering how shitty this past week has been, I was actually really pleased with my performance.



Today's Session: Accessory Work
Sunday
28-Jan

Pull-Ups
Weight: BW
Reps: 5, 4, 4, 3, 3, 3, 3, 2, 2
AMRAP within 7 minutes; Total reps, 29

Overhead Barbell Tricep Extensions
Weight: 45, 45, 45, 45
Reps: 8, 8, 8, 8

Thumbs Down Lateral Raises
Weight: 15, 15, 15
Reps: 6, 5, 6

Dumbbell Curls
Weight: 15, 15, 15, 15
Reps: 8, 10, 10, 10

Chest Supported Dumbbell Row
Weight: 20, 20, 20, 20
Reps: 8, 8, 8, 8

Comments: I had to drop accessory work on Sunday’s for the past 2 weeks due to travel. So my strength has dropped on some of these accessories. Somehow, I have gotten stronger on pull-ups, not sure how that happened. Anyhow, I am STILL fucking battling this cold. I felt fine before training today, but since then I have progressively felt worse. Hope this doesn’t carry over to tomorrow. Fuck. I haven’t been legitimately sick in ~3 years, but this one is seriously kicking my ass.

[DoubleBreastedAmazon]

Yesterday's Session
Monday
29-Jan
BW: 139.3

High Bar Squats
Weight: 190, 190, 190, 190, 190
Reps: 7, 7, 7, 7, 6
RPE: 8, 8, 8.5, 9, 9
Total Tonnage: 6460

Overhead Press
Weight: 102.5, 87.5, 87.5, 87.5, 87.5
Reps: 1, 6, 7, 7, 6
RPE: 9, 8, 9, 9, 9.5
Total Tonnage: 2377.5

Lying Leg Curls
Weight: 55, 55, 55,
Reps: 10, 10, 10,

Close Grip Bench Press
Weight: 110, 110, 110, 110
Reps: 7, 7, 8, 8
RPE: 8, 8, 8, 8
Total Tonnage: 3300

Comments: Finally rounding recuperating from my cold. This session went well. Kept the volume a bit lower than I would normally do at this stage (5th week) in a hypertrophy training cycle. I did this so as not to overwhelm myself in this final stage of recovery. I hope to pick the volume up (reps/set) next week, though I am leaving room for the possibility that I might not be able to hit sets of 8-10 at this stage with the mediocre sessions of the past few weeks. We shall see. OHP strength and work capacity is still down from where it was a few months back, but at least this session was an improvement over last week, so hopefully this means that OHP has not totally tanked.



Today's Session: Accessory Work
Tuesday
30-Jan

Dumbbell Hammer Curls
Weight: 25, 25, 25, 25, 25
Reps: 7, 7, 7, 7, 7

2 Arm Dumbbell Row
Weight: 30, 30, 30, 30
Reps: 9, 9, 8, 8

Incline Dumbbell Bench Press
Weight: 30, 30, 30
Reps: 8, 8, 8

Dumbbell Rear Lateral Raises
Weight: 15, 15, 15, 15
Reps: 10, 10, 10, 10

[damufunman]

How are you progressing things week to week? Upping weight at same reps & sets, maintaining RPE at same reps & sets, upping reps/set or ???

[DoubleBreastedAmazon]

How are you progressing things week to week? Upping weight at same reps & sets, maintaining RPE at same reps & sets, upping reps/set or ???

What I plan and what I end up doing don't always align, hahaha! But, the way I approach is it is as follows:

• I increase the weight weekly (unless it is a low ranking accessory lift that I am struggling with).

• I increase the reps per set (8,9,10) across three weeks.

• I add a set every 3 weeks or so.

• When I add a set, I drop the reps to 8 and then progressively increase the reps across the next 3 weeks and repeat.

In reality, I often don't hit my rep targets, but my range for hypertrophy is 6+reps/set. So, as long as I hit a minimum of 6, I generally accept whatever I can do that session. My overarching goal is to increase the total load across the mesocycle, so sometimes when I fail to achieve this, I add backoff sets at lighter weights to ensure that I increase from the week prior or at least meet last weeks load.

As far as RPE goes, at the start of the cycle I try keep the RPE between 7-8; mid-cycle 8-8.5; late cycle 8-9. Though I am not great at keeping my RPE on the lower end, so I often overshoot this. This is the second mesocycle that i have designed on my own from scratch. I am no expert, but I have been using the basic elements of rep-range and %1RPM recommended in the Scientific Principles of Strength Training. I don't know exactly how successful I have been at hypertophizing (my current goal), but I am progressing and not overly fatigued, so I take that as some metric of success ...

[DoubleBreastedAmazon]

Wednesday
31-Jan
BW: 141.3 (??)

Conventional Deadlifts
Weight: 315 260 260 260 260
Reps: 1, 7, 8, 8, 6
RPE: 9, 8, 8.5, 8.5, 9
Total tonnage: 7855

TnG Bench
Weight: 130*, 122.5, 122.5, 122.5, 122.5
Reps: 1, 8, 7, 7, 7
RPE: 7.5, 8, 9.5, 8, 9
Total tonnage: 2702.5
*opening single: competition bench*

Front Squats
Weight: 140, 140, 145
Reps: 7, 7, 7
RPE: 8, 8, 8.5

Upright Barbell Row
Weight: 40, 40, 40
Reps: 8, 8, 8

Lying Leg Curls
Weight: 55, 60, 60
Reps: 10, 10, 10

Comments: Another good session. Yay! Deadlifts felt good, but the videos show come sexy turtle backing. Oh well! I fell like this is an unavoidable issue for me. Meh. Hit a few PRs this session; first time hitting more than sets of 5 at 260# for DLs and 122.5# on TnG bench.



Accessory Work
Thursday
1-Feb

Chin Ups
Weight BW
Reps: 5, 4, 4, 3, 3, 3, 3, 3, 2
AMRAP: Total reps 27

Incline Dumbbell Bench Press
Weight: 30, 30, 30, 30
Reps: 10, 10, 10, 8

Standing Dumbbell Shoulder Press
Weight: 25, 25, 25, 25
Reps: 8, 9, 9, 9

Comments: Dropped assisted dips, since I trained at home. Too lazy to substitute with another tricep accessory. Oh well!

[DoubleBreastedAmazon]

Saturday
3-Feb
BW: 141.5

Low Bar Squat
Weight: 265, 230, 230, 230, 230, 210
Reps: 1, 6, 7, 7, 7, 5
RPE: 9, 8, 9, 9, 9, 8
Total tonnage: 7525

Wide Grip Bench Press
Weight: 125, 125, 125, 125, 120
Reps: 6, 7, 7, 6, 5
RPE: 8.5, 8.5, 8.5, 8, 8
Total tonnage: 3850

Stiff Legged Deadlift
Weight: 235, 235, 235
Reps: 6, 6, 6
RPE: 9, 9, 9
Total tonnage: 4230

Underhanded Bent-Over Barbell Row
Weight: 97.5, 97.5, 97.5, 97.5
Reps: 7, 8, 8, 8
Total tonnage: 3022.5

Comments: This session went ok. I was expecting things to go better. I am almost totally over my cold (aside from some sniffles and ear congestions), and I had a full 10+ hours of sleep the night before, so I had no obvious excuse for feeling tired. But I was quite sleepy and this seemed to affect my squat the most. I failed my opening single of 275#. I think I probably could have pushed it out, but didn't want to compromise my worksets, so I bailed half-way up the ascent. I was a little disappointed by this, but didn't take it too much to heart. My worksets went reasonably well, but I had hoped to hit a set of 8, but didn't want to push any of the sets to a 10, so I settled for sets of 7; 230x7 seems to be a wall for me. I have hit this volume twice before, so I had hoped to set a volume PR this time round. Oh well! Maybe next week, I can set a volume PR for squat. Bench keeps climbing. Yay! This was another PR; first time wide grip benching 125#. Also hit a PR on SLDLs. One thing that seems so odd to me about this is that I don't seem to have any major difficulty keeping at flat back in SLDLs, but with a 30# increase on conventional pulling, I can't keep my back flat with high volume sets. I think this might mean that I need to keep my hips a bit higher on conventional pulls. I have struggled so much with CDL, both from a strength and form perspective.

In other news, I have begun bulking again, but I am gaining weight too quickly, so I am going to try pull back on this more aggressively this week. I was a bit lazy tracking my macros this week and probably way overshot my targets.



Today's Session: Accessory Work
Sunday
4-Feb

Pull-Ups
Weight: BW
Reps: 5, 4, 4, 4, 4, 4, 2, 3
AMRAP within 8 minutes; Total reps, 27

Overhead Barbell Tricep Extensions
Weight: 45, 45, 45, 45, 45
Reps: 10, 10, 9, 10, 9

Chest Supported Dumbbell Row
Weight: 25, 25, 25, 25
Reps: 8, 8, 8, 10

Dumbbell Curls
Weight: 20, 20, 20, 20
Reps: 8, 8, 8, 6

Thumbs Down Lateral Raises
Weight: 15, 15, 15, 15
Reps: 9, 9, 8, 8

Comments: Performance on pull-ups this week was shittier than last; not sure what that was all about. There seems to be a big strength disparity between hammer curl and standard dumbbell curls; I am significantly stronger on the former than the latter. Strikes me as odd, but maybe this is pretty standard.

[DoubleBreastedAmazon]

Monday
5-Feb
BW: 140.2

High Bar Squats
Weight: 195, 195, 195, 195, 195
Reps: 7, 8, 7, 7, 6
RPE: 8, 9, 8.5, 8.5, 9
Total Tonnage: 6825

Overhead Press
Weight: 105, 90, 90, 90, 90, 90
Reps: 1, 6, 7, 8, 7, 5
RPE: 9, 9, 8.5, 9.5, 9, 9
Total Tonnage: 3075

Lying Leg Curls
Weight: 55, 55, 55
Reps: 10, 10, 10

Close Grip Bench Press
Weight: 115, 115, 115, 115
Reps: 7, 7, 7, 7
RPE: 8, 8, 9, 9.5
Total Tonnage: 3220

Comments: This was a decent session. High bars were the toughest. For the past three sessions I have been experiencing pain what I have identified as either the fibularus longus or the tibialus anterior muscles. The pain seems to peak as the sets progress. It doesn't really hurt during squats, but once I am am done it kicks in. Yesterday it was so extreme that I had difficulty standing after my final set of squats. The sensation is acute and goes away after a few minutes, but it is slightly concerning. I think it might be related to how aggressively I push my knees out in ascent. I'm not sure how to prevent the pain without losing the power I gain from shoving my knees out. OHP went surprisingly well. My opening single moved quickly. Still haven't set a PR on these in a while. Close grips went well; this is a PR for me. Total tonnage was lower on CGs than last week, but I am ok with this. I had to cut my rests down a little, since I was racing against the clock, so I was glad I could match last weeks volume with a 5# increase over last week.



Accessory Work
Tuesday
6-Feb

Dumbbell Hammer Curls
Weight: 25, 25, 25, 25, 25
Reps: 8, 8, 8, 8, 8

Incline Dumbbell Bench Press
Weight: 30, 30, 30, 30
Reps: 10, 10, 10, 10

Comments: Dropped 2-arm dumbbell rows and lateral delt raises today. I'm going to do them on Thursday this week.

[platypus]

There seems to be a big strength disparity between hammer curl and standard dumbbell curls; I am significantly stronger on the former than the latter. Strikes me as odd, but maybe this is pretty standard.

I'm the same way; I think it's normal. My left arm is way weaker on hammer curls than regular, although my right arm is pretty close.

I've actually never seen someone hammer curl more than 35lbs, although I've seen several people do regular curls with the 50s.

[DoubleBreastedAmazon]

There seems to be a big strength disparity between hammer curl and standard dumbbell curls; I am significantly stronger on the former than the latter. Strikes me as odd, but maybe this is pretty standard.

I'm the same way; I think it's normal. My left arm is way weaker on hammer curls than regular, although my right arm is pretty close.

I've actually never seen someone hammer curl more than 35lbs, although I've seen several people do regular curls with the 50s.

Yeah, the more I think about it the more it makes sense. The elbow position of the hammer curl allows for more shoulder involvement in the movement , so I guess that might account for the discrepancy.

[SpinyNorman]

Wow, I'm slow. I just found your log and put 2 and 2 together to match you up from the other board.

It's nice to see you over here.

[DoubleBreastedAmazon]

Today's Session:
Thursday
8-Feb
BW: 141.5

Conventional Deadlifts
Weight: 320, 265, 265, 265, 265, 225
Reps: 1, 6, 7, 7, 5, 7
RPE: 10, 9, 9, 9, 8, 7.5
Total tonnage: 8520

[/b]]TnG Bench[/b]
Weight: 135, 125, 125, 125, 125, 115
Reps: 1, 6, 6, 7, 6, 5
RPE: 8, 8.5, 8.5, 9, 9.5, 8
Total tonnage: 3085

Front Squat
Weight: 145, 150, 150
Reps: 6, 6, 8
RPE: 8.5, 8.5, 8.5
Total tonnage: 2970

Chin Ups
Weight BW
Reps: 5, 4, 4, 4, 4, 3, 3, 3
*AMRAP within 7 minutes: Total sets, 30*

2 Arm Dumbbell Row
Weight: 30, 30, 30, 30
Reps: 10, 10, 10, 10

Incline Dumbbell Bench Press
Weight: 30, 30, 30
Reps: 11, 12, 12

Standing Dumbbell Shoulder Press
Weight: 25, 25, 25, 25
Reps: 10, 10, 10, 10

Comments: Pushed training off yesterday till this morning, which was definitely the right call. I had a long day and just wasn't feeling motivated. In general, I have been trying to get comfortable being flexible with my training. I tend to get very anxious when I break protocol, so I am trying to stem this. I will be facing various life changing events within the year that will likely require my training on a more flexible schedule, so I want to get myself comfortable with variance. Today went well over all. I failed my first attempt at my opening single on deadlifts. But I gave it a second shot and got it. I get weird when the weight gets heavy for me; I often give up prematurely and this happened on my first attempt. I made some tweaks to my DL for: focused my gaze farther ahead and set my hips slightly higher. This helped with setting and maintaining my back, though I still had some minor rounding toward the end of the sets. I set a volume PR for DL; my previous highest RM for 265 was 5. Bench was pretty sloppy, I am going to try focus on keeping the descent more controlled in the coming sessions. Set a PR for TnG today; my previous highest RM for 125# was 5. Front squats went super well, I took the advice I got from my post about lower leg pain post squatting. I focused on keeping my weight back on my heels and this helped prevent my heels rising at the bottom, which the lift feel much easier and also eliminated the pain I had been experiencing. Otherwise, I dropped lyign leg curls, and upright rows because I had limited time in the morning. In the evening I did some of the accessories that I pushed of from Tuesday and some that I would have normally done today. Overall really happy!

[DoubleBreastedAmazon]

Wow, I'm slow. I just found your log and put 2 and 2 together to match you up from the other board.

It's nice to see you over here.

Hey Spiny! Yeah - back in a forum again. Love the community here....

[DoubleBreastedAmazon]

Saturday
Deload Session 1
10-Feb
BW: 141.8

Low Bar Squat
Weight: 245, 235, 235, 215, 215, 215
Reps: 1, 4, 2, 3, 4, 4
RPE: 9, 9, 9, 9, 9, 9
Total tonnage: 4020

Wide Grip Bench Press
Weight: 127.5, 127.5, 127.5, 127.5
Reps: 3, 5, 1, 5
RPE: 8, 9.5, 9, 9
Total tonnage: 1785

Stiff Legged Deadlift
Weight: 240, 240, 240
Reps: 4, 3, 3
RPE: 9, 9, 9
Total tonnage: 2400

Comments: Back locked up on warm ups for squat and didn't dissipate; this seemed like a clear sign that it was time for a deload. I made some headway with most lifts this cycle, save for squats and OHP. Next cycle I will be focusing on strength. I will be using one of the barbell medicine templates for this. Looking forward to shifting gears a little.

[DoubleBreastedAmazon]

Tuesday
Deload Session 2
13-Feb
BW: 141.5

High Bar Squat
Weight: 205, 205, 205, 205
Reps: 4, 4, 4, 3
RPE: 8, 8, 8, 8
Total tonnage: 3075

Overhead Press
Weight: 90, 95, 95, 95, 95, 95
Reps: 3,, 3, 3, 3, 3, 3
RPE: 8.5, 8.5, 8.5, 8.5, 8.5, 8.5
Total tonnage: 1695

Close Grip Bench Press
Weight: 120, 120, 120
Reps: 4, 4, 4
RPE: 8, 8, 8.5
Total tonnage: 1440

Comments: Nothing to note.

[DoubleBreastedAmazon]

Thursday
Deload Session 3
16-Feb

Conventional Deadlift:
Weight: 315, 270, 270, 270, 270
Reps: 1, 3, 3, 3, 3
RPE: 9, 8, 8, 8, 8
Total tonnage: 3555

TnG Bench Press:
Weight: 140, 130, 130, 130, 130, 130
Reps: 1, 3, 3, 3, 3, 3
RPE: 8.5, 8, 8, 8, 8, 8
Total tonnage: 2090


Today's Session
Barbell Medicine 12Wk Strength Template
Week 1: Session 1
19-Feb
BW: 141.2

Low Bar Squats
Weight: 255, 205, 205, 205, 205, 205
Reps: 1, 5, 5, 5, 5, 5
RPE: 8, 7.5, 8, 8, 8, 8.5
Total tonnage: 5380

Competition Bench
Weight 135, 105, 105, 110, 110, 110
Reps 1, 5, 5, 5, 5, 5
RPE 8.5, 7.5, 7, 7, 7.5, 8
Total tonnage: 2835

Pendlay Rows
Weight: 95, 100, 105, 105
Reps: 10, 10, 10, 10
RPE: 7, 8, 9, 9
Total tonnage: 4050

Comments: Still working on my squat form. Making slow progress. Comp bench went well, but the opening single was sloppy; this may have contributed to the higher RPE than I was expecting. Excited about this program, though I am not quite sure how deadlifting tomorrow is going to work, haha. We shall see. I haven't had much experience with Pendlay rows, so I am bot quite sure if my form on these is right.

[chromoly]

Excited to follow your progress on the BBM template! Glad the cue about your heels is helping with the pain during squats too!

[simonrest]

I'm in week 3 of the same program (second time around), I predict big things. Did you get the template in excel directly from Jordan? Just be careful because there are a couple of errors in the spreadsheet

[DoubleBreastedAmazon]

Excited to follow your progress on the BBM template! Glad the cue about your heels is helping with the pain during squats too!

Me too, very excited! The cue is causing some serious overcorrection, so now I'm struggling to keep my toes down, hahah! Squats aren't my friends!

I'm in week 3 of the same program (second time around), I predict big things. Did you get the template in excel directly from Jordan? Just be careful because there are a couple of errors in the spreadsheet

Oh, yay! I will definitely check out your log. I got the template from BBM directly, I haven't found the typos/errors yet. Any prominent ones come to mind that you could share?