Bartman's Log

A place to track your progress, or lack thereof

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Bartman
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Bartman's Log

#1

Post by Bartman » Wed Apr 17, 2019 6:59 pm

Hey all, I figured it was time to start a log. I started lifting seriously back around 2010 after reading SS. I gained too much weight and carried it for way too long, all the while convincing myself it was ok and necessary despite my mediocre results. Now that I've seen the light I'm doing things a little differently.

Male, 32 y/o
5'10
All time PR's:
Squat: 435
Deadlift: 485
Bench: 265
Press:165

I've been cutting since January 7th. I'm currently at 190.2, down from 217.8. Navy method puts my body fat around 17% (34 inch waist, 15 inch neck), which sounds about right. I still have a decent amount of fat in my gut area, so I am going to continue my cut until I hit the 170-175 range and then slowly (slowly!) build back up. One thing that sucks is that I'm down to the last hole on my Pioneer medium size belt. Any suggestions for adding more holes besides sending it back to Texas?

Since 1/7 I've been running a program I made up that sounded good for my cut: 4 days/week, 2 lifts per day. I would work up to a single @8, then do 3 drop sets of 5 reps, then 5x5 of my second lift. I've also been playing soccer 1-2 days per week. This seemed to work well, but it got boring after 12 straight weeks, and I feel that I need some variation. I started BBM's 4 day GPP hypertrophy bias program this week, and that is where we shall begin this log.
Last edited by Bartman on Fri May 31, 2019 11:09 am, edited 1 time in total.

Bartman
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Re: Strength on the Pitch

#2

Post by Bartman » Wed Apr 17, 2019 7:03 pm

4/14 - 4 day GPP hypertrophy day 1

Squat w/ belt
275x6 @6
280x6 @7
285x6 @8x2

Press w/ belt
125x6 @6
130x6 @7
135x6 @8x2

T&G Bench (myoreps)
135x16 @8
135x4 @9x4
135x3 @9

First time doing myoreps - I like.

Bartman
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Re: Strength on the Pitch

#3

Post by Bartman » Wed Apr 17, 2019 7:05 pm

4/15 - 4 day GPP hypertrophy day 2

Deadlift w/ belt
290x6 @6
300x6 @7
310x6 @8x2

Bench (1 sec pause)
180x6 @6
185x6 @7
190x6 @8x2

Squat (myoreps)
195x16 @8
195x5 @9x4
195x4 @9

After doing this workout I realized that "belt squat" is not the same as "squat with belt"...

Bartman
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Re: Strength on the Pitch

#4

Post by Bartman » Wed Apr 17, 2019 7:06 pm

4/16 GPP
25 min row @ 6
3x15 curls (25 lbs)
3x15 tricep push downs (42.5 lbs)

4/17 GPP
25 min row @ 6

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mgil
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Re: Strength on the Pitch

#5

Post by mgil » Wed Apr 17, 2019 7:16 pm

Solid start to the log!

I’m pretty sure you can punch your own holes with a leather hole punch that can be found on Amazon. If you email/dm Matt Haden or someone at Pioneer they can let you know what size to buy.

Bartman
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Re: Strength on the Pitch

#6

Post by Bartman » Thu Apr 18, 2019 9:29 am

mgil wrote: Wed Apr 17, 2019 7:16 pm Solid start to the log!

I’m pretty sure you can punch your own holes with a leather hole punch that can be found on Amazon. If you email/dm Matt Haden or someone at Pioneer they can let you know what size to buy.
Thanks! I looked at one of those but I have a 13 mm all leather belt, so wasn't sure if one of those would work. It is a beast.

The belt fit great for over a year until I started my cut. I was typically on hole #6 (5 if I had indulged), but now I'm on #10. It's still pretty tight but in a few more weeks it will start to lose functionality.

Bartman
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Re: Strength on the Pitch

#7

Post by Bartman » Thu Apr 18, 2019 7:28 pm

BW: 187.4 (down 30.4 lbs)

High bar
225x8@6
235x8@7
245x8@8x2

Incline
95x8@6
115x8@7
125x8@8x2

DB press
20'sx16@8
20's 6x5 @8, 1x4

First time doing high bar and incline in forever. Felt horrible, to be honest. The bar was painful on my traps and felt like it was rolling around. Should have gone heavier on the DB presses.

ChrisMcCarthy1979
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Re: Strength on the Pitch

#8

Post by ChrisMcCarthy1979 » Fri Apr 19, 2019 9:49 am

Welcome!

Bartman
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Re: Strength on the Pitch

#9

Post by Bartman » Mon Apr 22, 2019 7:43 pm

Friday's workout:
2" Deficit deadlift
225x8@6
245x8@7
165x8@8x2

Close grip bench
125x8@6
135x8@7
155x8@8x2

Pendlay row (myo reps)
135x16@8
135x5x5@8
135x4@8

GPP - 7 min lat pull-downs
65 reps (80 lbs)

Saturday GPP
soccer game

Sunday GPP
7 min abs (ab wheel, planks)

Today's GPP
30 min cardio @ 6 (eliptical)
3x15 curls (25's)
3x15 tricep push down's (50 lbs)

Bartman
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Re: Strength on the Pitch

#10

Post by Bartman » Fri Apr 26, 2019 11:51 am

Tuesday
Squat
275x6@6
280x6@7x2
285x6@8x2

Press
120x6@6
125x6@7
130x6@8x3

T&G Bench Myoreps
135x16
135x5x2
135x4

Wednesday
Deadlift
295x6@6
300x6@7x2
310x6@8x2

Bench (1 sec pause)
180x6@6
185x6@7
190x6@8x3

Front Squat Myoreps
135x16
135x3x4
135x2

Thursday - GPP
30 min @ 6 (eliptical)
3x15 curls (25's)
3x15 tricep push down's (50 lbs)

Bartman
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Posts: 25
Joined: Wed Jun 06, 2018 6:47 pm

Re: Strength on the Pitch

#11

Post by Bartman » Tue May 28, 2019 7:38 am

Haven't updated in a while but I'm starting week 7 of the GPP Hypertrophy program this week. Weighed in at 179.4 lbs this morning, down 10.8 lbs from the start of the program and 38.4 lbs overall. The GPP direct arm work and cardio on this program have worked really well for me.

Squat
345 x 1 @ 8
305 x 6 @ 9
295 x 6 @8 x 3

Press
145 x 1 @ 8
125 x 6 @ 9
115 x 6 @ 8 x 3

Close grip bench
155 x 11 @ 8 x 4 - was supposed to be 8 reps - oh well

24 mins HIIT on assault bike

Bartman
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Re: Strength on the Pitch

#12

Post by Bartman » Wed May 29, 2019 1:09 pm

Yesterday's workout:
Deadlift
355 x 1 @ 8
315 x 6 @ 9
295 x 6 @8 x 3

Bench w/ 1 sec pause
215 x 1 @ 8
195 x 6 @ 9
185 x 6 @ 8 x 3

Leg Press w/ 2 ct pause
6 plates x 11 @ 8

GPP
today did 35 min on the treadmill @6

Bartman
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Re: Bartman's Log

#13

Post by Bartman » Fri May 31, 2019 11:13 am

Thursday:

2 count paused squat
185x8@6
205x8@7
215x8@8x3

Close grip incline
95x8@6
115x8@7
125x8@8x3

DB flat bench
120x11@8x4

5 sets curls and triceps

One workout left in this program. The 8th week is blank so I'm assuming that means either deload or a pivot week...I feel fine so I'm thinking of going right into my next program. Likely will either be BBM endurance template or the Bridge. I have about 4 weeks left in my cut.

Bartman
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Joined: Wed Jun 06, 2018 6:47 pm

Re: Bartman's Log

#14

Post by Bartman » Fri May 31, 2019 8:27 pm

2 count paused deadlift
225x8@6
245x8@7
265x8@8x3

2 count paused bench
155x8@6
165x8@7
175x8@8x3

Lever row
135x11@8x4

curls and triceps 5 sets

End of the 8 week hypertrophy program. Felt poorly today--maybe I will do a de-load next week before starting a new program.

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