Hawk's Log of Herbal Tea and RPE

[Hawk]

Hey all,

Like what you guys have going on here at Exodus, lot's of good discussion. I figured I'd start a log here.

Stats and training history:

Male
22 years old
5'10 (KotM)
Current Standing 1RM's
S:345
B:235
D:385

Been training longer than I'd like to admit. Fucked around on TM style programming for 2 1/2 years (I'm a persistent bastard) and ended up weaker than the end of my novice LP, which my dumbass now understand why. Haven't had a program hopping relapse in 6 months, I was a dirty slut jumping from program to program after TM was not working. I was introduced to RPE style training last summer when running Jordan's 7 week general intermediate/advanced program on BBM's website. Made my first pr's in more than 2 1/2 years and figured this RPE shit is pretty good, even though now I'm just understanding the basics of how to implement these principles into Micro/Mesocycles.

Currently following a four day rendition of the BBM hypertrophy/GPP template and am currently coming off a low stress week (week 4). This week introduces singles @8 and shit's getting exciting. E1RM's going up, even after losing 25 lbs over the last 4 months from my glorious bulk. Goals are to maintain at around this body-weight and slowly gain to 200lbs to become a real boy. Been patient accumulating volume over the past 8 weeks or so. Have my own Accumulation Block laid out after 3 more weeks of this template. Have a decent enough training history with this style of programming to know what I need to work on and implement, so I figured I'd keep myself honest with this log.

[DUMB PERSONAL SHIT, SKIP IF YOU'RE A COOL KID]I work as a martial arts instructor, teaching kids and adults. Teach grappling, stand-up, and some self defence specific stuff (It's not krav maga or Steven Seagull Shit, I swear). Basically I just like to wrassle big boys in my PJ's. Don't do it for competition, we're a non-competition based school.
Jack of all trades, master of none shit, really. I like it though, been training for the past 7 years almost, and teaching for the past 5. It's a blast, train 1-2x a week at the moment.

I like to listen to metal while I train, thrash, black, heavy, atmospheric, et's aaaall geeeewd.
Link to my metal spotify playlist if you're interested:
Just skip the first 100 songs, that shits angsty and dumb. Reminds me that I have to clean up that playlist.

Thanks for stopping by! Now on to Training...

Current E1RM's as of last week
S: 355
B: 240
D: 360 (from top set's of 285lbs 6 @8 x 2; We'll see how this week's single goes)

2/11/2018

Today's Training Theme:
This shit gives me the diamond dick, for real.
Comp Squat:
295 x 1 @ good shit
305 x 1 @6
315 x 1 @7
325 x 1 @ 8
270 x 6 @7, 6@7, 6@7
This 1@8 is already 25-30lbs higher compared to my last introduction to heavy singles. Feelin good!
Comp Bench
190 x 1
200 x 1 @6
210 x 1 @7
220 x 1 @ 8.5
Found that Feet up bench on friday's may still leave some fatigue for this bench session. No big deal, this is already 20 lbs heavier than when I started singles last.
Pendlay Row (myo)
165 x 12@8
3, 3, 3, 3
Little more body english than I'd want. Last weeks was much stricter, will repeat this weight next week for more reps on the activation set and subsequent sets.

DB bicep curl 30 x 13, 12, 12 - 25 x12
ss w/
cable tri ext 60 x 13, 12 ,12 ,12

This Sunday session usually runs 90min. Rest for major squat sets is 4min, bench is 3min. Just trying to strangle my work capacity into submission.
Side note: Dr. Barcocky and his self-motivated lectures on IG recently have worked wonders in changing how I approach the bar. He is the Second Coming, I swear.

Future posts will be less cluttered, just had to blow my load on this first post.

[Hawk]

Oh yea, I'm a full-time student studying Kinesiology, 8th semester standing. But no one cares about that dumb shit, it's not even a hard science :^))

[Wilhelm]

Thanks so much for adding your log, @Hawk!

It's good to have you here.

[Hawk]

@Wilhelm Been lurking here since it's inception. Thanks for the warm welcome!

[Manveer]

Welcome. I train with a similar style of programming. Will be following along.

[Hawk]

@Manveer Thanks a lot! Been following your log since before this site. Good shit, man.

[simonrest]

you're winning the log title competition.

is your program the BBM 12 week strength one?

[cgeorg]

Link to my metal spotify playlist if you're interested:

Bunch of stuff on here I already have saved, and plenty I haven't heard. Followed.

Favorite herbal tea blends? While I hate eating licorice, I am a huge fan of licorice root in a tea. I'm currently on some Trader Joe's Ginger (another thing that I'm a huge fan of) that also has turmeric and licorice root, need to get back to a loose leaf place soon though.

[Hawk]

you're winning the log title competition.

is your program the BBM 12 week strength one?

haha thanks @simonrest! its clickbait, unfortunately @cgeorg. I dont really drink herbal tea, but "calorie free monster" doesnt really rhyme with RPE lmao. from the list you mentioned, that shit actually sounds pretty good, ill have to give it a try sometime! And for the music, I really like going down the rabbit hole with metal, so if you have suggestions hit me up, for sure.

I'm actually running the BBM's 7 week hypertrophy/GPP template, copped that shit when it was on sale. I'Ive made some modifications to chage it into a four-day split. Also some changes to the overall intensity, some different exercise selection and what-not. But skeletally, its still the BBM folks program.

[Hawk]

2/12/18
BW: 185.4

Today's Training Theme:

For pretending like im a warrior or some shit lol

Stiff-leg DL:
185×8
205×8 @6
215×8 @7.5, 8@7.5, 8@7.5, 8@7.5
good starting point for the next few weeks, nice momentum can be built. was RDL'ing 225 x 8@8 for 3 sets on the last week before the low stress. looking to pass that here with SLDL for 4 sets across.
Incline Bench:
95 x 8
135 x 8@6 or so
145 x 8 @7.5, 8@7.5, 8@7.5, 8@7.5
Another good starting point. Kept it conservative because I didnt know how fatiguing 4 sets across would be. Not bad.
Chins 7min:
58 reps
shits easier when im not so fat. who'da thunk it?

tri rope pushdown 12, 12 , 12, 12
ss
cable curl 12, 12, 12, 12
arms are blowing up for the first time in my damn life. even though ive been maintaining for the past 3 weeks, BW fluctuates a few lbs here and there. I may just be noticing an increase in size due to that, or just the newly added volume over the past month or so, regardless of my caloric state. Either way shits golden, when i flex i can feel my biceps lmao.

[Hawk]

2/13/18

BW: 186.0

Martial Arts
30 minute class
45 minute sparring

good times pillowfighting with the boys