Chasing Hippolyta

[DoubleBreastedAmazon]

Today's Session
Barbell Medicine 12Wk Strength Template
Week 1: Session 2
20-Feb
BW: 141.5

Conventional Deadlift
Weight: 290, 232.5, 232.5, 232.5, 232.5, 232.5
Reps: 1, 5, 5, 5, 5, 5
RPE: 8, 7.5, 7.5, 7.5, 7.5, 7.5
Total tonnage: 6092.5

Overhead Press
Weight: 95, 75, 75, 75, 77.5, 77.5
Reps: 1, 5, 5, 5, 5, 5
RPE: 8, 7, 6.5, 6.5, 7, 7
Total tonnage: 1990

3-0-3 Tempo Squats
Weight: 105, 115, 115, 115
Reps: 10, 10, 9, 10
RPE: 7, 8.5, 9, 9
Total tonnage: 4385

Comments: Great session today. DL and OHP went super well! Tempo squats were fucking brutal. Also, my ascent on these was faster than intended, I think they were more a 3-0-2 tempo. My right knee and ankle was clicking all through my first set. On subsequent sets, I focused on pushing out firmly with my knees, this seemed to eliminate the clicking and discomfort in the right knee. The mechanics still look off.

[simonrest]

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?

in week 4 there are percentages plugged in for paused squats that reference back to the press E1RM. I asked Jordan about it and these shouldn't be auto calculating anyway, it should be "work up to a set @7" etc. Also some of the formula round up to the nearest 2.5, some dont, etc. Nothing major, and he may have fixed them since

[DoubleBreastedAmazon]

in week 4 there are percentages plugged in for paused squats that reference back to the press E1RM. I asked Jordan about it and these shouldn't be auto calculating anyway, it should be "work up to a set @7" etc. Also some of the formula round up to the nearest 2.5, some dont, etc. Nothing major, and he may have fixed them since

Cool, thanks for the heads up!

[DoubleBreastedAmazon]

Today's Session
Barbell Medicine 12Wk Strength Template
Week 1: Session 3
22-Feb
BW: 143.4 - WTF?

Beltless Low Bar Squat
Weight: 205, 210, 215, 208.55, 208.5,
Reps: 4, 4, 4, 4, 4
RPE: 7, 8, 9, 9, 9
Total tonnage: 4188.2

Slingshot Bench Press
Weight: 135, 140, 145, 147.5, 147.5
Reps: 4, 4, 4, 4, 4
RPE: 7, 8, 8.5, 8.5, 9
Total tonnage: 2860

Close Grip Incline Bench
Weight: 55, 60, 65, 70
Reps: 10, 10, 10, 10
RPE: 6.5, 7.5, 8, 8.5
Total tonnage: 2500

Comments: Good session. Beltless squats were tougher than expected, but at lease my form is tightening up a bit. First time using the slingshot; had a great time. It was a pretty odd sensation initially, but loved them once I got in the groove. So cool to be benching over my body weight for reps. For inclines, I underestimated my strength on these, so i never actually hit my target RPEs for the final sets.

[simonrest]

So it seems your version is slightly different to mine: I don't slingshot bench until Friday, I've gone no incline bench, and my competition press is on Thursday.

[DoubleBreastedAmazon]

So it seems your version is slightly different to mine: I don't slingshot bench until Friday, I've gone no incline bench, and my competition press is on Thursday.

The one I am using is called "Barbell Medicine 12 Week Strength Template"; my husband and I purchased it around New Year's.

I looked over your current program, it seems very different than mine, the one I'm doing has 4 weeks of development, which has a lot of really high volume work.

[simonrest]

Damn, I didn’t know there was an updated version. Now I feel like I’m missing out!

[DoubleBreastedAmazon]

Damn, I didn’t know there was an updated version. Now I feel like I’m missing out!

Oh well, but it seems like you are enjoying your current program, no? I mean other than the sleep and back issues, the actual program....

[DoubleBreastedAmazon]

Today's Session
Barbell Medicine 12Wk Strength Template
Week 1: Session 4
23-Feb
BW: 142.4

Beltless Mid-shin Rack Pulls
Weight: 225, 245, 255, 260, 260
Reps: 4, 4, 4, 4, 4
RPE: 7, 8, 8.5, 8.5, 9
Total tonnage: 4980

Close Grip Bench
Weight: 115, 120, 125, 125, 120
Reps: 4, 4, 4, 4, 4
RPE: 7, 8, 8.5, 9, 9
Total tonnage: 2420

Romanian Deadlift
Weight: 140, 155, 165, 165
Reps: 10, 10, 10, 10
RPE: 6.5, 7.5, 8.5, 8.5
Total tonnage: 6154

Comments: Another good session. This was my first time doing rack pulls, so it took me a few sets to get into the groove. I also found it difficult to judge RPE with these, so these may be way off. Close grip was fine, may a bit weaker than the past few weeks, but nothing huge. Warm up on RDLs felt pretty hard and considering I had just done rack pulls I chose super light weights for these. As a result I ended up undershooting my RPEs on these.

[DoubleBreastedAmazon]

Today's Training
Barbell Medicine 12Wk Strength Template
Week 1: GPP
24-Feb

Pull Ups
Reps: 4,4,3,3,2,2,2,2,2,1
AMPRAP within 7 min; total reps, 25

Planks
Time: 27", 27", 27", 21", 26", 22", 22", 21", 22"
AMPRAP within 7 min; total time, 215"

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

Low Intensity Steady State Cardio
~25min Swimming

Comments: Planks suck! Also, swimming is fucking hard, I think the intensity of this cardio was bit higher than it should have been; oh wells!

[hector]

Comments: Planks suck! Also, swimming is fucking hard, I think the intensity of this cardio was bit higher than it should have been; oh wells!

Swimming is so hard. But feels amazing! And no impact.

[DoubleBreastedAmazon]

Comments: Planks suck! Also, swimming is fucking hard, I think the intensity of this cardio was bit higher than it should have been; oh wells!

Swimming is so hard. But feels amazing! And no impact.

Totally; I also find that the full range of motion kind serves to loosen up my "crunchy" shoulder joints.

[DoubleBreastedAmazon]

Today's Session
Barbell Medicine 12Wk Strength Template
Week 2: Session 1
26-Feb
BW: 143.6 (either hormonal or I am bulking way too quickly)

Low Bar Squats
Weight: 260, 207.5, 207.5, 207.5, 210, 210
Reps: 1, 5, 5, 5, 5, 5
RPE: 8, 7.5, 7.5, 7.5, 7.5, 8
Total tonnage: 5472.5

Competition Bench
Weight: 140, 112.5, 112.5, 112.5, 112.5, 112.5
Reps: 1, 5, 5, 5, 5, 5
RPE: 8.5, 8, 8, 7.5, 7.5, 7.5
Total tonnage: 2952.5

Pendlay Rows
Weight: 95, 106.25, 112.5, 115
Reps: 10, 10, 10, 10
RPE: 7.5, 8.5, 9, 9
Total tonnage: 4287.5

Comments: Judging RPE on heavy singles has been difficult for me lately, so I am not quite sure how accurate these are. My feet are finally staying planted throughout my squats, so that's an improvement, but I noticed that my hips are rising too fast on some of these. So now, I have that to tackle. Hahaha, oy, squats are a never-ending battle for me; I suppose it's one way to retain my interests, lol! I overshot my RPE target on comp bench again this week. I think these opening bench singles are inflated because I lose a bit of my arch unracking the heavy weight. Maybe I'll ask someone for a hand off next week. worksets went well. I am trying to build a bigger arch, since mine is pretty minimal, especially considering my being a woman. Pendlay rows went well, though overshot my RPE on the first 2 sets. I adjusted my form a little, so that now I am pulling my chest up at the top.

[DoubleBreastedAmazon]

Today's Session
Barbell Medicine 12Wk Strength Template
Week 2: Session 2
27-Feb
BW: 143.1

Conventional Deadlift
Weight: 295, 235, 235, 235, 237.5, 237.5
Reps: 1, 5, 5, 5, 5, 5
RPE: 8, 7.5, 7.5, 7.5, 7.5, 7.5
Total tonnage: 6195

Overhead Press
Weight: 100, 80, 80, 80, 80, 80
Reps: 1, 5, 5, 5, 5, 5
RPE: 8.25, 7, 6.5, 6.5, 6.5, 6.5
Total tonnage: 2100

3-0-3 Tempo Squats
Weight: 115, 120, 125, 125
Reps: 10, 10, 10, 10
RPE: 7.5, 8, 9, 9.5
Total tonnage: 4850

Comments: Another solid session. DLs felt great. OHP felt good too. I did my first opening single with with 97.5#, and that popped up so easily (prob an easy 7.5), so I did another single at 100#, but my bar path was slightly off on this, and so the speed wasn't great, but I'd still called it closer to an 8 than an 8.5. Tempo squats are still crazy tough for me, also my timing on these is all funky, I sometimes pause at the bottom and i sometimes shoot up too quickly; sets of 10 are taking me ~60", so I think on average it is indeed 3-0-3, but there seems to be a lot of variance across the reps. In other news, I have been having serious bouts of intense anxiety lately (due to hormonal fluctuations), but training is such a cure. I am so grateful I have this outlet!

[mgil]

It's amazing how well training calms the mind by punishing building the body.

[DoubleBreastedAmazon]

It's amazing how well training calms the mind by punishing building the body.

Indeed! It's rather ironic that I find distraction/comfort from my existential angst by focusing on my corporeality.

[DoubleBreastedAmazon]

Today's Session
Barbell Medicine 12Wk Strength Template
Week 2: Session 3
1-Mar
BW: 145.7 - Menstruating

Beltless Low Bar Squat
Weight: 210, 215 220, 212.5, 212.5
Reps: 4, 4, 4, 4, 4,
RPE: 7, 8, 9, 8.5, 9,
Total tonnage: 4280

Slingshot Bench Press
Weight: 142.5, 147.5, 152.2, 147.5, 150
Reps: 4, 4, 4, 4, 4
RPE: 7, 8, 9, 8, 9
Total tonnage: 2958.8

Close Grip Incline Bench
Weight: 70, 75, 80, 80
Reps: 10, 9, 10, 10
RPE: 7.5, 8, 9, 9
Total tonnage: 2975

Comments: Squats are improving; no knee issues and the bar path is pretty solid. Bench was fine, but I noticed that my left wrist was seriously bent, I think this might be an issue across all my bench variants. Will have to keep an eye for this. In other news my weight has been increasing dramatically. My husband and I are trying to conceive and I had thought the sudden water retention was an indicator that I was preggers, but alas, it was just PMS. I often gain in excess of 3#s around this time of my cycle, so I guess it's not a big deal, but I do think that I may be bulking too rapidly. I am thinking I am going to maintain for the next few weeks and then begin a cut.

[Wilhelm]

Just in case you aren't aware of this content -
https://www.progressiverehabandstrength.com/content/

Series of articles on that page about barbell training and pregnancy.
Looks like a new one on Post Partum training as well.

Good luck with everything.

[DoubleBreastedAmazon]

Just in case you aren't aware of this content -
https://www.progressiverehabandstrength.com/content/

Series of articles on that page about barbell training and pregnancy.
Looks like a new one on Post Partum training as well.

Good luck with everything.

Oh yeah, I saw the series shared some folks on IG. Still haven't read the articles.

Thanks and for sharing!

[DoubleBreastedAmazon]

Today's Session
Barbell Medicine 12Wk Strength Template
Week 2: Session 4
2-Mar
BW: 143.1

Beltless Mid-shin Rack Pulls
Weight: 255, 260, 270, 260, 260
Reps: 4, 4, 4, 4, 4
RPE: 8, 8, 9, 9, 9
Total tonnage: 5220

Close Grip Bench
Weight: 120, 125, 130, 125, 125
Reps: 4, 4, 4, 4, 4
RPE: 7, 8, 9, 9, 9
Total tonnage: 2500

Romanian Deadlift
Weight: 155, 160, 170, 170
Reps: 10, 10, 10, 10
RPE: 7, 8, 9, 9
Total tonnage: 6550

Comments: Good close to a good week of training! Yay! Need to get some straps for these high volume RDLs.