Griff sometimes lifts, mostly climbs

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Griff
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Location: Tx
Age: 40

Re: Griff's Journal -- What am I going to do? Not train.

#141

Post by Griff » Tue Aug 27, 2019 2:50 pm

8/24/19
~12:30pm
BBM12WS W11D3

Pin Squat
260x1@8
235x3@9
225x3, 3@8

Pin Bench
220x1@8
205x3@9
195x3, 3@8.5

2.5" Deficit Deadlift
265x4@7
275x4@8
285x4@9
270x4, 4@8

8/26/19
8:35-9:45pm
BBM12WS W12D1

Squat
285x1@8
305x1@9
275x3, 3@8.5,9

TnG Bench
225x1@8.5
235x1@9
225x3@10
210x3@8.5

2ct Paused Bench
175x4@7
185x4@8
195x4@9
185x4@8

Notes: Squats still suck. Bench went well. I realized I wasn't using good leg drive on TnG bench after 225x1 didn't move great. I corrected that for 235 and hit that for a smooth @9. Then the workout called for a triple at 9, but looking at my e1RM and the e1RM for 225x3 I decided to go for it. The last rep was slow, but solid. Pretty happy with that. Not an all time PR--my best was 225x5 (probably @9, although I didn't know what RPE was), but that was a decade ago at 20 pounds heavier bodyweight.

8/27/19
ambw: 182.2

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Griff
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Re: Griff's Journal -- What am I going to do? Not train.

#142

Post by Griff » Thu Aug 29, 2019 11:24 am

8/28/19
8:45-10pm
BBM12WS W12D2

Deadlift
385x1@8
410x1@9 (+5lb PR)
335x3x3@8-8.5

1ct Paused Bench
225x1@8
245x1@10 (+5lb PR)
215x2@9
205x2, 2@8.5, 9

2ct paused squat
185x4@6.5
205x4@8
215x4@8
205x4@8

Notes: the 410 deadlift was great. It moved well and it kind of cemented the idea that pulling 4 wheels is something I can do now (405 wasn't a fluke). And it was also with only one day rest after heavy squatting, so I think I'll have a decent amount in the tank when I test in a little over a week. I'm also leaning towards testing completely fresh (no squats beforehand) on a 28mm olympic bar at the YMCA. Really hoping to pad my numbers as much as I can :D

The 245 bench was pretty dumb, but I'll take the PR. My pecs were still sore from all the bench volume/intensity on Monday, but 225 moved really fast so I decided to go for it. It was a solid 6-second grind, but I held my form tight and it didn't come back down.

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Griff
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Re: Griff's Journal -- What am I going to do? Not train.

#143

Post by Griff » Mon Sep 09, 2019 12:39 pm

Haven't posted here in a bit--nothing really of note during the little taper at the end of BBM 12WS. I tested my maxes Friday evening in a mock-meet (done out of order, because I wanted to do deadlift at the YMCA before it closed at 9pm).

9/6/19

Deadlift
405x1
425x1 (+15 lb PR)
440x miss (at mid shin)

Bench
225x1
240x1
250x1 (+5lb PR)

Squat (w/ wraps)
295x1
315x1
330x1

Total: 1005 lb :D

Bodyweight (immediately after): 183.2

Notes: Deadlift went well. I wanted to do this on a 28mm bar at the YMCA, thinking it might make a small difference. I don't think it did, beyond being a little easier on my grip--but I've never had grip issues with my OPB. 425 moved really well. Maybe I could have done 440 if I had rested a little longer. Still very happy with this.

First two bench attempts moved really well. Then 250 was an absolute shit show--totally misgrooved it, but I managed to grind it out. Still a nice little PR.

I hadn't really planned on squatting in wraps, but watched a couple youtube videos about it and got intrigued. Ben Pollack had a good vid where he recommended EliteFTS basic knee wrap as a good starting point--I checked and it turned out they were on sale for $19 so I figured what the heck and ordered them.

I REALLY liked the feeling of squatting in wraps :D I wouldn't do it all the time, but I'm very weak out of the hole and it made a huge difference. 330 was probably only RPE 8.5-9 and was after heavy deads.

I'll post a short review of BBM 12WS here if I have time. Overall, I really liked it, and will probably run it again (with some exercise selection modifications) after a ~10 week hypertrophy block. I'm going to move away from all the comp lifts for the next ~10 weeks--not because I think it will be better for hypertrophy, but I want something different after 2+ years of SS/BBM/similar programming.

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Griff
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BBM 12 Week Strength assessment / Bodybuilding stuff

#144

Post by Griff » Tue Sep 10, 2019 9:41 am

BBM 12 Week Strength thoughts: I like this template a lot and will likely run it again. I think it will be even better after a break to focus on hypertrophy--it was probably a little too similar to the programming I'd been running for the prior 6 months.
Still, I think the results were pretty good. I started the program after nearly two weeks of traveling (with no training), so its a little tough to judge exactly where to say my starting point was--I had hit some PR's shortly before the vacation. I also had to restart the program about 3-4 weeks (due to sickness/work) in and stretch one of the "weeks" over 2 weeks due to another vacation. It ended up taking me 18 weeks to get through the whole program. Over that timeframe my bodyweight went up roughly 2-3 pounds.
Generally I'd say my deadlift responded very well (added 40 pounds to my tested max). Bench responded well (20lb to tested max). Squat is harder to evaluate--I was limited by hip discomfort toward the end of the program and I tested in knee wraps. I feel subjectively my conditioning improved.
Overall I'm very happy with these results. Summer is historically a time when I regress a lot--my garage gym gets ridiculously hot and its hard to train consistently due to travel and activities. I also had a particularly busy work schedule/bad sleep this summer.
My main goal with this program was to break a 1000lb total and I did that. The fact that I was able to do it with significant headwinds (summer/work/travel/sleep) and without significant bodyweight gain is pretty awesome I think :D

Next steps and programming: I'm ready for something different, so I'm going to focus completely on hypertrophy for the next 10 weeks. My goals are to gain ~3-5 pounds over that timeframe, gain size on my arms (purely for vanity/aesthetics) and add some mass to my quads (for vanity/squat performance). The goal will obviously be to do this without letting my waist or body comp get out of control.

My self written program is based around 3 full body days and 1 arms day 8-) Each day has 2 primary lifts, followed by 3-5 accessories. The primary lifts will ramp up to a top set of ~RPE9, followed by an increasing number of backoffs through out the program (0 for week 1; 1 for weeks 2-3; 2 for weeks 4-6; 3 for weeks 7-10). The accessory lifts will follow a similar progression, but a little less aggressive on adding backoff volume (0 for week 1; 1 for weeks 2-5; 2 for 6-10). Load will be progressed when the top set gets ~2 reps above the target rep range. The primary exercises will all target 8 reps, accessories will generally target 8-15.

9/9/19
Arms
Dips
bwx8, 8
+10x9

BB Curl
45x8
65x8
70x8

LTE
20x10
25x10
30x10

DB Curl
20x10
25x10
30x10

Tri PD
25x15
35x15

EZ Curl
20x15
25x15

9/10/19
ambw: 181.8
arms (R/L): 14.875/14.75"
forearms (R/L): 11.5/11.375"
waist: forgot to measure--will check tomorrow

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Griff
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Re: Bodybuilding stuff

#145

Post by Griff » Wed Sep 11, 2019 7:16 am

9/10/19
W1FB1

Front Squat (heels elevated)
65x8 / 85x8 / 95x8

Seated Military Press
65x8 / 75x8 / 80x8

RDL
185x10 / 195x10 / 205x10

DB Bench
55x10 / 60x10, 10

DB Lateral Raise
10x15 / 15x15

Notes: High reps are exhausting, but felt good overall. Took everything relatively easy, easing into all the new movements.

9/11/19
waist at largest point, below navel: 35.25" (after breakfast because I forgot again)
I think the goal during this hypertrophy block will be to keep my waist under 36". With maybe a hard cutoff at 36.5", where I'd do a 4-6 week mini-cut if I hit that measurement.

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Griff
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Re: Bodybuilding stuff

#146

Post by Griff » Fri Sep 13, 2019 7:33 am

9/12/19
W1 FB2

SGDL
185x8 / 205x8 / 225x8

15* Incline Bench
135x8 / 145x8 / 150x8

Pendlay Row
135x10 / 145x10, 10

Seated DB OH press
30x10 / 40x10, 10

DB Hammer Curl
20x12 / 25x12, 12

Notes: I haven't totally figured out what my primary DL movement is going to be. I was going to use deficit DL, but that started bothering my hip on warmups. SGDL didn't have that issue (because I can put my feet a little wider I think), but felt awkward. Also, my SGDL stance puts my shins into the OPB knurl :shock: Won't be an issue once I can start wearing sweats to workout again. But that's like... 2 months off still :x

Also not a huge fan of Pendlay rows for hypertrophy training. I really wish I had a cable row station at home. I would buy one in a second if I had space. Unfortunately its still too convenient to park in my garage. But last night had me dreaming about picking up some crushed stone to widen the driveway and kicking my car out there.

Overall, good workout though. Despite the fairly low volume and light weights this rep range is kicking my butt. In a good way, though.

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Griff
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Re: Bodybuilding stuff

#147

Post by Griff » Sat Sep 14, 2019 2:30 pm

9/14/19
W1 FB3

SSB Squat
115x8 / 135x8 / 145x8

Inc DB Bench
45x8 / 55x8 / 60x10
(bump to 65 next week)

Chin-up
bw x 8, 8, 8

Facepull
25x15 / 35x15, 15

Tri Pushdown
35x12 / 40x12, 12

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Griff
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Re: Bodybuilding stuff

#148

Post by Griff » Tue Sep 17, 2019 9:37 am

9/16/19
Fall Hypertrophy W2D1

Dips
bw x8 / +10x8 / +15x8 / bw x8

BB Curl
45x8 / 65x8 / 75x8 / 65x8

LTE
20x10 / 30x10 / 35x10 / 30x10

Alt. DB Curls
20x10 / 25x10 / 30x12, 10

Triceps Pushdowns
25x15 / 35x15 / 30x15

EZ Curls
20x15 / 25x15 / 20x15

Wrist Curls
45x30 / 55x25 / 45x25

Nice arm pump :D Really enjoying the time away from heavy weights so far.

9/17/19
ambw: 183.0

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Griff
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Re: Bodybuilding stuff

#149

Post by Griff » Wed Sep 18, 2019 11:47 am

9/17/19
8:50-9:45pm
Fall Hypertrophy W2D2

Front Squat
95x8 / 115x8 / 125x8 / 115x8

Seated Military Press
75x8 / 85x8 / 90x8 / 85x8

RDL
185x10 / 205x10 / 215x10 / 205x10

DB Bench
55x10 / 60x10, 10, 10

DB Lateral Raise
10x15 / 15x15, 15

Notes: pretty exhausting workout. I think I'm getting sick again. Throat started bothering me midway through the workout and was pretty sore when I woke up this morning. Will try to get to bed really early tonight and sleep it off.

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Griff
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Re: Bodybuilding stuff

#150

Post by Griff » Mon Sep 23, 2019 10:40 am

9/20/19
~8:45pm
Fall Hypertrophy W2D3

SGDL
185x8 / 205x8 / 225x8, 8

15* Incline Bench
135x8 / 145x8 / 155x8, 8

BB Row
95x10 / 115x10 / 125x10 / 115x10

Seated DB OH Press
30x10 / 40x10 / 45x10 / 40x10

DB Hammer Curl
20x12 / 25x12, 12, 12

9/22/19
~2:30pm
Fall Hypertrophy

SSB Squat
115x8 / 135x8 / 150x8, 8

Incline DB Bench
45x8 / 55x8 / 65x8, 8

Chinup
bwx8, 8, 8, 4

Facepull
25x15 / 35x15 / 37.5x15 / 35x15

Triceps Pushdown
35x12 / 40x12, 12, 12

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Griff
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Posts: 294
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Age: 40

Re: Bodybuilding stuff

#151

Post by Griff » Tue Sep 24, 2019 2:51 pm

9/23/19
~8-9pm
Fall Hypertrophy W3D1

Dips
bwx8 / +10x8 / +15x10 / +10x8

BB Curl
45x8 / 65x8 / 75x10 / 65x8

LTE
20x10 / 30x10 / 35x14, 10

DB Curls
22.5x10 / 27.5x10 / 32.5x10 / 27.5x10

Triceps pushdowns
25x15 / 35x15 / 30x15

EZ Curls
20x15 / 25x19, 15

Wrist Curls
45x25 / 55x27, 27

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Griff
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Posts: 294
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Age: 40

Re: Griff sometimes lifts, mostly climbs

#152

Post by Griff » Wed May 18, 2022 1:01 pm

Going to start logging here again. I've been mostly bouldering for the past 11 months, but starting to get back to lifting more consistently. A few recently workouts:

Monday 5/16/22
Paused bench
185x8, 4, 4, 4, 4
Pistol Squats
+10x10, 10, 10, 10 (each leg)

Tuesday 5/17/22
~90 minutes moderate bouldering

Wednesday 5/18/22
SSB Squat
205x5, 5, 5
Inc BP
145x10; 135x10, 10

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