Scott's log

[nkupianist]

2.23 workout

deadlift w/belt:
315 x 5@6.5 (assigned RPE: 6) - still getting used to trashing my lats day before heavy deads.
325 x 5@7 (assigned RPE: 7)
340 x 5@8 x 3 sets (assigned RPE: 8)

Bench, 1 ct paused:
235 x 5@6 (assigned RPE: 6)
245 x 5@7 (assigned RPE: 7)
250 x 5@8 x 4 sets (assigned RPE: 8)

3-0-3 tempo squat:
190 x 8@6 (assigned RPE: 6)
195 x 8@7 (assigned RPE: 7)
205 x 8@8 (assigned RPE: 8)
205 x 8@8.5 (assigned RPE: 8)

[nkupianist]

2.26 workout:

Squat w/belt:
290 x 5@6.5 (assigned RPE: 6) didn't warm up enough
295 x 5@7 (assigned RPE: 7)
310 x 5@8 x 2 sets (assigned RPE: 8)
315 x 5@8 (assigned RPE: 8)

Close grip bench:
215 x 4@6 (assigned RPE: 6)
235 x 4@8 (assigned RPE: 8)
260 x 4@9 x 2 sets (assigned RPE: 9)

Block pulls:
320 x 7@7 (assigned RPE: 7)
360 x 7@8 (assigned RPE: 8)
375 x 7@9 X 2 sets (assigned RPE: 9)

[nkupianist]

2.28 workout

2 ct paused squat:
250 x 4@8 (assigned RPE: 7)
250 x 4@8 (assigned RPE: 8)
260 x 4@9 x 2 sets (assigned RPE: 9)

Press w/belt:
150 x 5@6 (assigned RPE: 6)
160 x 5@7.5 (assigned RPE:7)
165 X 5@8 (assigned RPE: 8)
165 x 5@8.5 (assigned RPE: 8) - misgrooved
165 x 5@8 x 2 sets (assigned RPE: 8)

Barbell rows:
150 x 8@6 (assigned RPE: 6)
180 x 8@7 (assigned RPE: 7)
195 x 8@8 x 3 sets (assigned RPE: 8)

3.1 GPP workout
40 chins total in 7 mins, planks for 7 mins, cardio 25 mins

[nkupianist]

2.2 workout

Deadlift w/belt:
315 x 5@6 (assigned RPE: 6)
330 x 5@7 (assigned RPE: 7)
345 x 5@8 x 3 sets (assigned RPE: 8)

Bench press, 1 ct paused:
240 x 5@6.5 (assigned RPE: 6)
250 x 5@7 (assigned RPE: 7)
255 x 5@8.5 x 2 sets (assigned RPE: 8)
255 x 5@9 x 2 sets (assigned RPE: 8)
going to back bench down a bit this week - overshot weights. Wasn't sure whether to adjust the load down to make last few sets correct RPE or do sets across. Probably should have done the former.

3-0-3 tempo squat:
195 x 8@6 (assigned RPE: 6)
200 x 8@7.5 (assigned RPE: 7)
205 x 8@8.5 (assigned RPE: 8)
205 x 8@9.5 (assigned RPE: 8)
Last set was a disaster because I realized mid-set that I'd set up under a bowed bar incorrectly and it de-positioned itself mid-set. Had to briefly re-rack then resume the set at rep 4. It was enough of a disaster, I just called it a 9.5 and will re-attempt next week.

[nkupianist]

3.6 workout

Squat w/belt:
290 x 5@6 (assigned RPE: 6)
300 x 5@7 (assigned RPE: 7)
315 x 5@8 x 4 sets (assigned RPE: 8)

Close grip bench
220 x 4@6.5 (assigned RPE: 6)
240 x 4@8 (assigned RPE: 8)
260 x 4@9 x 3 sets (assigned RPE: 9)

Rack pull, mid-shin:
325 x 7@7 (assigned RPE: 7)
365 x 7@8 (assigned RPE: 8)
380 x 7@9 (assigned RPE: 9)
380 x 7@9.5 (assigned RPE: 9)
Last rep got very ugly. This is the last week of block pulls - if I was doing them next week and I came in feeling decent, I'd probably try 380 again for lower RPEs.

[nkupianist]

3.7 workout

2 ct paused squat:
255 x 4@7 (assigned RPE: 7)
260 x 4@8 (assigned RPE: 8)
265 x 4@9 x 3 sets (assigned RPE: 9)

Press w/belt:
150 x 5@6 (assigned RPE: 6)
160 x 5@7 (assigned RPE: 7)
165 x 5@8 x 4 sets (assigned RPE: 8)

Barbell rows:
155 x 8@6 (assigned RPE: 6)
180 x 8&7 (assigned RPE: 7)
190 x 8@8 x 4 sets (assigned RPE: 8)

3.8 GPP workout:
chins - 43 total over 7 mins
planks - 7 mins of on/off. Got 3 1 min. planks w/30 secs between, followed by 30 secs on/30 off.
elliptical - 25 mins

3.9 workout

Deadlift w/belt:
320 x 5@6 (assigned RPE: 6)
335 x 5@7 (assigned RPE: 7
350 x 5@8 (assigned RPE: 8)

Bench, 1 ct paused:
240 x 5@6 (assigned RPE: 6)
250 x 5@7 (assigned RPE: 7)
255 x 5@8 x 4 sets (assigned RPE: 8)
255 x 5@9 (assigned RPE: 8)

Going to dial back bench. I think I've had some shoulder and elbow position issues that have aggravated the right elbow. No more accidental @9s while I tune the form up.

3-0-3 tempo squat:
195 x 8@6 (assigned RPE: 6)
200 x 8@7 (assigned RPE: 7)
205 x 8@8 x 2 sets (assigned RPE: 8)

[nkupianist]

Note: this week, going to cut all GPP out due to time constraints. Shifted the M/W workouts up a day to S/T and will get the usual F workout completed by Saturday, likely in small mini-workouts. Schedule doesn't permit the usual schedule this week. Elbow can probably use the chin break anyway

3.11 workout

Squat w/belt:
310 x 4@6 (assigned RPE: 6)
320 x 4@7 (assigned RPE: 7)
330 x 4@8 (assigned RPE: 8)

3 ct paused bench:
225 x 4@7 (assigned RPE: 7)
235 x 4@8 (assigned RPE: 8)
240 x 4@9 (assigned RPE: 9)

Elbow was mad next morning. I'm going to start by really working on tucking and requesting lift offs. I tend to round my shoulders forward when unracking a self-spotted set (in safeties of course). If that doesn't work, next step will be to replace assistance bench day with pin press (presses seem OK). Next steps would be elbow sleeves and temporary bench cessation.

2 ct paused deadlift, 1":
265 x 4@7 (assigned RPE: 7)
280 x 4@8 (assigned RPE: 8)
300 x 4@9 (assigned RPE: 9)
300 x 4@9.5 (assigned RPE: 9)

Going to have to watch my back position on these - last set was round.

[nkupianist]

3.13 workout

Pin squat (first time doing these):
245 x4@6.5 (assigned RPE: 7)
260 x 4@8 (assigned RPE: 8)
270 x 4@9 x 2 sets (assigned RPE: 9)

Press w/belt:
160 x 4@6 (assigned RPE: 6)
165 x 4@7 (assigned RPE: 7)
170 x 4@8 x 2(assigned RPE: 8)
170 x 4@8.5 (assigned RPE: 8)
170 x 4@8 (assigned RPE: 8)
170 x 4@9 (assigned RPE: 8)
Going to work out a better system of nomenclature for actual vs. assigned RPE. Gets cumbersome when there are a lot of sets and some were off from the assigned RPE.

After this, thought I'd go for a PR. Did 185 x 1, 195 x 1, then

205 X 1 FOR A PR. I've almost always gone for PRs on press first in a workout, which makes this that much better, since I did it after a ton of volume. I've also spent most of the past month in a calorie deficit. The Bridge is really working well.

Barbell rows:
160 x 8@5 (assigned RPE: 6)
185 x 8@7 (assigned RPE: 7)
185 x 8@7.5 (assigned RPE: 8)
195 x 8@8 x 2 sets (assigned RPE: 8)
195 x 8@9 (assigned RPE: 8)

[nkupianist]

Very behind. Life has been rather hectic and will continue to be both hectic and stressful for the next month or so. I'll add entries when I can. Logging all my stuff directly into a google sheet - just don't always then get that log out to here in a timely manner.

3.14 workout:
Week was oddly structured. Did things out of order and skipped all GPP that week.
Deadlifts w/belt (only lift I got in this workout):
330 x 4@5.5 (assigned RPE: 6)
345 x 4@6 (assigned RPE: 7)
365 x 4@8 x 2 sets (assigned RPE: 8)
365 x 4@8.5 (assigned RPE: 8)

[nkupianist]

3.15 workout - squat/bench only. Done out of program order - the rack was open and I was lifting at a more populated gym that day, so I took it while it was free.
Squat w/o belt:
250 x 6 @7 (assigned RPE: 7)
260 x 6@8 (assigned RPE: 8)
270 x 6@8.5 (assigned RPE: 9)
275 x 6@9 (assigned RPE: 9)

Bench, 1 ct paused:
250 x4 @6 (assigned RPE: 6)
260 x 4@7 (assigned rpe: 7)
265 x 4@8 x 5 sets (assigned RPE: 8)

[nkupianist]

I have in fact trained the past few weeks, but I fell behind on my log. Lots of work-related non-gym life stress that had me focusing on other things. Completed the BBM Bridge program, though, minus a few conditioning days that I skipped due to aforementioned life stuff. That was all entered into a Google sheet. I will get everything transferred over to here as the week progresses.

I look forward to joining back into some of the interesting conversations on here as I re-emerge into society.

[nkupianist]

Catch up post - I'm excluding GPP stuff here just due to how behind I am. Those were the same as before, just chins and planks and some occasional intervals.

3.19 workout

Squat w/belt:
365 x 1 @ 9 (assigned RPE: 8)
330 x 4 @ 8 x 3 sets (assigned RPE: 8)

3 ct paused bench:
235 x 3 @ 7 (assigned RPE: 7)
240 x 3 @ 8 (assigned RPE: 8)
245 x 3 @ 8 x 2 sets (assigned RPE: 9)
255 X 3 @ 9 (assigned RPE: 9)

2 ct paused deadlift:
270 x 4 @ 7 (assigned RPE: 7)
285 X 4 @ 8 (assigned RPE: 8)
305 x 4 @9 x 2 sets (assigned RPE: 9)

3.21 workout
Pin squat:
260 x 3 @ 7 (assigned RPE: 7)
270 x 3 @ 8 (assigned RPE: 8)
280 x 3 @ 9 (assigned RPE: 9)

Press w/belt:
195 x 1 @ 8.5 (assigned RPE: 8)
170 x 4 @ 8 x 4 sets (assigned RPE: 8)

Barbell Rows:
185 x 6 @ 6 (assigned RPE: 6)
195 x 6 @ 7 (assigned RPE: 7)
205 x 6 @ 8 x 4 sets (assigned RPE: 8)

Deadlift w/belt:
405 x 1 @ 8 (assigned RPE: 8)
365 x 4 @ 8 x 3 sets (assigned RPE: 8)

Bench press, 1 ct paused:
300 x 1 @ 8 (assigned RPE: 8)
270 x 4 @ 8 x 4 sets (assigned RPE: 8)

Squat, no belt:
245 x 6 @ 6 (assigned RPE: 6)
255 x 6 @ 7 (assigned RPE: 7)
275 x 6 @ 8 x 4 sets (assigned RPE: 8)

[nkupianist]

3.26 workout

Squat w/belt:
375 x 1 @ 8.5 (assigned RPE: 8)
340 x 3 @ 8 x 4 sets (assigned RPE: 8) [note: second set with 340 was rated 8.5, but this was due to misgrooved form]

3 ct bench (I substituted this for pin bench due to equipment availability):
240 x 3 @ 7 (assigned RPE: 7)
245 x 3 @ 8 (assigned RPE: 8)
255 x 3 @ 8 (assigned RPE: 9)
265 X 3 @ 9 x 2 sets (assigned RPE: 9)

2 ct deadlift:
290 x 3 @ 7 (assigned RPE: 7)
315 x 3 @ 8 (assigned RPE: 8)
325 x 3 @ 9 x 2 sets (assigned RPE: 9)

3.28 workout

Pin squat:
275 x 3 @ 7 (assigned RPE: 7)
285 x 3 @ 8 (assigned RPE: 8)
295 x 3 @ 9 x 3 sets (assigned RPE: 9)

Press w/belt:
195 x 1 @ 8 (assigned RPE: 8)
185 x 3 @ 9 x 3 sets (assigned RPE: 9)
185 x 3 @ 9.5 (assigned RPE: 9)

Barbell rows:
195 x 6 @ 6 (assigned RPE: 6)
205 x 6 @ 7 (assigned RPE: 7)
210 x 6 @ 8 x 3 sets (assigned RPE: 8)
210 x 6 @ 9 (assigned RPE: 8)

3.30 workout
Deadlift w/belt:
415 x 1 @ 9 (assigned RPE: 8)
380 x 3 @ 8 x 2 sets (assigned RPE: 8)
380 x 3 @ 8.5 (assigned RPE: 8)
380 x 3 @ 8 (assigned RPE: 8)

Bench press, 1 ct paused:
315 x 1 @ 7.5 (assigned RPE: 8)
295 x 3 @ 8 (assigned RPE: 9)
295 x 3 @ 8.5 (assigned RPE: 9)
295 x 3 @ 9 x 2 sets (assigned RPE: 9)

Squat, no belt:
250 x 6 @ 6 (assigned RPE: 6)
260 x 6 @ 7 (assigned RPE: 7)
275 x 6 @ 8 x 2 sets (assigned RPE: 8)
275 x 6 @ 8.5 (assigned RPE: 8)
275 x 6 @ 9 (assigned RPE: 8)

[nkupianist]

4.2 workout

Squat w/belt:
405 x 1 @ 9 (PR!) (assigned RPE: 8)
365 x 3 @ 8 (assigned RPE: 8)
365 x 3 @ 9 (assigned RPE: 8)

3 ct Paused Bench:
250 x 3 @ 7.5 (assigned RPE: 7)
270 x 3 @ 9 x 2 sets (assigned RPE: 9)

2 ct Paused Deadlift:
300 x 3 @ 7 (assigned RPE: 7)
325 X 3 @ 8 (assigned RPE: 8)
340 x 3 @ 9 (assigned RPE: 9)

4.4 workout

Pin squat: 280 x 4 @ 7.5 (assigned RPE: 7)
290 x 4 @ 8 (assigned RPE: 8)
300 x 4 @ 9 ( assigned RPE: 9)

Press w/belt:
200 x 1 @ 9 (assigned RPE: 8)
185 X 3 @ 9 (assigned RPE: 9)

Barbell Rows:
200 x 6 @ 6 (assigned RPE: 6)
210 x 6 @ 7 (assigned RPE: 7)
215 x 6 @ 8 (assigned RPE: 8)

4.6 workout

Deadlift w/belt:
415 x 1 @ 8 (assigned RPE: 8)
390 x 3 @ 8 (assigned RPE: 9)

Bench press, 1 ct Paused:
325 x 1 @ 9 (assigned RPE: 8)
305 x 3 @ 9 (assigned RPE: 9)

Squat, no belt:
255 x 6 @ 6 (assigned RPE: 6)
265 x 6 @ 7 (assigned RPE: 7)
280 x 8 @ 6 x 2 sets (assigned RPE: 8)

Thus concludes my progress on the BBM Bridge program. I learned a ton about a lot of things including RPE and a lot of assistance lifts I'd never done while on team #voluntaryhardship.

E1RMs when I started to when I finished (note that there's some false growth in this number due to my tendency to sandbag/overrate RPE on squats when starting) beginning at week 2 because I was recovering from a back tweak during week 1:

Squat: 376 --> 424
Bench: 312 --> 342
Deadlift: 419 --> 452
Press: 197 --> 209

I'll now start catching up my log for the most recent 2 weeks, spent on the BBM HLM template.

[nkupianist]

Begin HLM (BBM) template
4.9 workout
Squat w/belt:
315 x 5 @ 6 (assigned RPE: 6)
325 x 5 @ 7 (assigned RPE: 7)
335 x 5 @ 8 x 2 sets (assigned RPE: 8)

Competition Bench:
265 x 5 @ 6 (assigned RPE: 6)
275 x 5 @ 8 (assigned RPE: 7)
280 X 5 @ 8 (assigned RPE: 8)

Re: bench, during this week and the week after, I had a pretty major elbow issue going on. I think it was caused by the rapid uptick in volume involving gripping a heavy bar during pulls when I started the Bridge. As of the time of this (late) post, it's 90% resolved. I added glucosamine to my supplement and did some lacrosse ball mashing. Not sure if either of these helped or if it just healed naturally, but it's better now, so I'm fine with it. Bottom line, this affected my weights on all press work for a couple weeks

Rack pull, mid-shin:
385 x 4 @ 7 (assigned RPE: 7)
395 x 4 @ 8 (assigned RPE: 8)
405 x 4 @ 9 (assigned RPE: 9)

4.11 workout
Press w/belt:
165 x 5 @ 6 (assigned RPE: 6)
175 x 5 @ 7 (assigned RPE: 7)
185 x 5 @ 9 (assigned RPE: 8)
185 X 4 @ 10 (assigned RPE: 8, assigned reps: 5) This was me being obstinate and overshooting despite my elbow problem. It took me two weeks of bad pressing workouts to drop down to sensible weight selections

3/0/0 tempo squats:
185 x 8 @ 6 (assigned RPE: 6)
205 x 8 @ 7 (assigned RPE: 7)
225 x 8 @ 8 x 2 sets (assigned RPE: 8)
So hard to accurately rank RPE on these because they're so awful at any RPE.

Barbell row:
185 x 8 @ 6 (assigned RPE: 6)
205 x 8 @ 7 (assigned RPE: 7)
225 x 8 @ 9 x 2 sets (assigned RPE: 8)

4.13 workout
Deadlift w/belt:
325 x 5 @ 6 (assigned RPE: 6)
345 X 5 @ 7 (assigned RPE: 7)
365 x 5 @ 8 (assigned RPE: 8 )
365 x 5 @ 8.5 (assigned RPE: 8)

Incline bench:
205 x 4 @ 6 (assigned RPE: 7)
225 x 4 @ 7 (assigned RPE: 8)
245 X 4 @ 9 (assigned RPE: 9)

[nkupianist]

I accidentally repeated week 1 of the BBM HLM template here. I didn't realize it till day 2 or 3, so I just stuck with it and did week 2 the following week.
4.16 workout
Squat w/belt:
320 x 5 @ 6 (assigned RPE: 6)
330 x 5 @ 7 (assigned RPE: 7)
340 x 5 @ 8 (assigned RPE: 8)
340 X 5 @ 8.5 (assigned RPE: 8)

Competition bench:
270 x 5 @ 7 (assigned RPE: 6)
270 X 5 @ 10 (assigned RPE: 7)
260 X 5 @ 9 (assigned RPE: 8)
260 X 5 @ 8 (assigned RPE: 8)
These odd numbers were the result of a lot of cumulative fatigue, mentally and physically. My form was loose, and I didn't get it all together till the last set. Elbow was still bad here too.

Rack pull, mid-shin:
390 x 4 @ 7 (assigned RPE: 7)
400 X 4 @ 8 (assigned RPE: 8)
410 X 4 @ 9 (assigned RPE: 9)

[nkupianist]

4.18 workout
Press w/belt:
165 x 5 @ 6.5 (assigned RPE: 6)
175 x 5 @ 8 (assigned RPE: 7)
185 X 4 @ 10 (assigned RPE: 8, assigned reps: 5)
170 x 5 @ 8 (assigned RPE: 8)

3/0/3 tempo squat:
190 x 8 @ 6 (assigned RPE: 6)
205 X 8 @ 7 (assigned RPE: 7)
225 x 8 @ 8 x 2 sets (assigned RPE: 8)

Barbell row:
190 x 8 @ 6 (assigned RPE: 6)
210 x 8 @ 7 (assigned RPE: 7)
225 x 8 @ 9 x 2 sets (assigned RPE: 8)
These may stay static weight-wise for a bit while I adjust to doing these after brutal 3/0/3 squats. That's ok - hopefully the RPEs go down and the form gets better.

[nkupianist]

4.20 workout
Deadlift w/belt:
330 x 5 @ 6 (assigned RPE: 6)
350 x 5 @ 7 (assigned RPE: 7)
370 x 5 @ 8 (assigned RPE: 8)
370 x 5 @ 7 (assigned RPE: 8)
The last set RPE change was due to throwing on straps after a few hook grip sets. Amazing what making your grip better/pain less does to your form.

Incline:
225 x 4 @ 7 (assigned RPE: 7)
245 x 4 @ 8 (assigned RPE: 8)
255 x 4 @ 9 (assigned RPE: 9)
These were at the peak of my elbow issues. All kinds of clicking and pain on this day. So glad it's seemingly mostly resolved.

Squat, no belt:
275 x 4 @ 7 (assigned RPE: 7)
280 x 4 @ 8 (assigned RPE: 8)
290 x 4 @ 9 (assigned RPE: 9)

[nkupianist]

4.23 workout (body weight: 196.6)
Squat w/belt:
325 x 5 @ 6 (assigned RPE: 6)
335 x 5 @ 7 (assigned RPE: 7)
340 x 5 @ 8 (assigned RPE: 8)
340 x 5 @ 8.5 (assigned RPE: 8) (knee collapse - I upgraded an 8 to 8.5 and dropped the last 2 sets down)
330 x 5 @ 8 x 2 sets (assigned RPE: 8)

Competition Bench:
260 x 5 @ 6 (assigned RPE: 6)
265 x 5 @ 7 (assigned RPE: 7)
270 x 5 @ 8 x 3 sets (assigned RPE: 8)
270 x 5 @ 9 (assigned RPE: 8)

Rack pull:
395 x 4 @ 7 (assigned RPE: 7)
405 x 4 @ 8.5 (assigned RPE: 8)
410 x 4 @ 9 (assigned RPE: 9)
410 x 4 @ 9.5 (assigned RPE: 9)

[nkupianist]

4.25 workout (body weight: 196.6)
Press w/belt:
155 x 5 @ 6 (assigned RPE: 6)
160 x 5 @ 7 (assigned RPE: 7)
165 x 5 @ 8 x 4 sets (assigned RPE: 8)

3/0/3 tempo squat:
190 x 8 @ 6 (assigned RPE: 6)
205 x 8 @ 7 (assigned RPE: 7)
225 x 8 @ 8 x 2 sets 9 (assigned RPE: 8)
225 x 8 @ 9 (assigned RPE: 8)

Barbell rows:
190 x 8 @ 6 (assigned RPE: 6)
210 x 8 @ 7 (assigned RPE: 7)
225 x 8 @ 8 (assigned RPE: 8)
225 x 8 @ 9 x 2 sets (assigned RPE: 8)
My form has gotten loose enough on these, I may bump my RPEs up a bit based on form in coming workouts to get that back under control. The tempo squats fry me, and I have nothing left to flatten my back with on these.