Working out to look mediocre - Joe's log

[GrainsAndGains]

Going to give this a shot:

Age: 36
Height: 5'9"
Weight: 178 lbs (1.24.20)

Training History:

• Crossfit (11/17 - 08/18) - got some noob gainz here and there, exposed to barbell for first time, got into the habit of working out
• SSNLP (08/18- 12/18) - form resets, good progress, lifts plateau'd hard - cut from 173 -> 157, massed to -> 169
• RP Male Physique Templates (01/19 - 04/19) - poorly planned by me, still got some good muscle growth - cut -> 163, massed -> 168
• SSNLP (05/19 - 06/19) - deadlift form reset, improved bench, ran it out and stopped at the right time - massed -> 177
• HLM / Texas (06/19 - 08/19) - PRs on all lifts, good squat and DL 5RMs before major stall on squat & ragequit - massed -> 184
• BBM Bridge 3.0 (09/19 - 10/19) improved work capacity & training knowledge (RPE), small PRs, not much strength gain due to aggressive cut -> 172
• BBM Hypertrophy I w/some additional bro work I added (10/19 - 12/19) - gained about 8 pounds, strength took a hit
• Powerlifting Gym's Team Programming (12/19 - current) - not the best programming for me - volume, intensity & exercise selection all feel wrong, lifts are not improving, feel beat up all the time. Just looking to get through it and move on

Short-Term Goals:

Compete in first meet around February of 2020, lift over 1000 900 lbs total

Medium-Term Goals:

Cut a few pounds after meet for 4.5 weeks, take 1.5 week layoff during vacation, get back to massing after

Long-Term Goals:

190 lbs @ 15% body fat - this will take years
400 lb squat
500 lb deadlift
300 lb bench press

PRs @ 1.24.2020:

Squat: 325 lbs
Bench: 200 lbs
Deadlift: 400 lbs
Press: 137.5 lbs

[GrainsAndGains]

Still messing around a bit and trying out some new things. Probably will have made my decisions by next week.

Bench: 7 x 7 @ 130 lbs (65%)

Felt good. May have set this a bit low since it's the first time I've done this many bench sets for a while. None of these sets really dipped below RPE 7.

Belt Squat: 3 x 10 @ 263 lbs (RPE 7), 273 lbs (RPE 8), 293 lbs (RPE 9)
Leg Press: 3 x 10 @ 365 lbs, all RPE 7.5ish

Had some very grindy reps on the last Belt Squat set. First time leg pressing in years so I didn't go too high. Almost no fatigue 18 hours later.

Cable Rows: 3 x 10 @ 130 lbs

Meh. May switch these out to Barbell Rows, I didn't really feel like I was doing much.

Tricep Cable Pushdowns: 8 minute density block @ 100 lbs, 20-30 seconds resting between microsets
Lat Pulldowns (close grip): 8 minute density block @ 150 lbs 20-30, seconds resting between microsets

Felt good, may add in another accessory.

[alek]

Welcome to the fold!!

[mgil]

Welcome aboard!

[Wilhelm]

Welcome, Joe.
Thank you for adding your log. \o/

[GrainsAndGains]

Thanks for the welcomes, everyone!

11/7/2019

30 min row, about 6.3k
8 min isometric ab work

The ab work was surprisingly unpleasant. Abs are fine but shoulders hurt like hell during the planks, probably due to benching volume.

11/9/2019

Bench: 8x5 @ 140 lbs (70%)

Felt good again, sets near the end were 8ish.

Sumo Deadlift: 3x8 @ 225 lbs (RPE 7), 240 lbs (RPE 8), 265 lbs (RPE 8); two heavy singles @ 315 lbs (RPE 7.5) & 335 lbs (RPE 9)

First time pulling Sumo in a non-Crossfit setting. Would appreciate any feedback!



Shoulder Press: Haha NOPE

Did an empty set with the bar, pretty quickly realized this wasn't going to happen. Probably need to add in upright rows or DB raises, I don't think shoulder pressing is going to be an option when I'm benching high volume 3x a week.

Barbell Rows: 3x10 @ 135 lbs (RPE 7), 140 lbs (RPE 8), 145 lbs (RPE 9)

Noticing much less intraset back fatigue on these on days when I haven't squatted.

Tricep Cable Pushdowns: 8 minute density block @ 100 lbs, 20-30 seconds resting between microsets
Bicep Curls: Myoreps @ 25 lbs - activation set 20-25 reps plus 4-5 microsets, each arm
Seated Leg Curls: 3x10-12 @ RPE 7-8

Slight soreness in right biceps two days later, maybe not a bad thing.

11/10/2019

Prowler: 20 second pushes, E2MOM - two 45 lb plates loaded

First time on the prowler, felt a little sick afterwards. Just moving the empty prowler and the two plates back into the gym after I was finished was probably harder than anything else I did this week. It's amazing how much the difficulty ramps up per set.

8 min isometric ab work

3-mile hike w/30 lb backpack

Beautiful afternoon, didn't want to spend it inside.

[GrainsAndGains]

11/11/2019

HBBS: 4x8 @ 220 lbs (RPE 6), 225 lbs (RPE 7), two sets 230 lbs (RPE 8)
Bench: 7x7 @ 132.5 lbs - RPE 8.5 towards the latter sets
RDL: 4x12 @ 205 lbs (RPE 6), 215 lbs (RPE 7), two sets 230 lbs (RPE 8)
Tricep Cable Pushdowns: 8 minute density block @ 100 lbs, 30 seconds resting between microsets
Lat Pulldown (Wide): 8 minute density block @ 120 lbs
Bicep Curls: Myoreps @ 25 lbs - activation set 20-25 reps plus 4-5 microsets, each arm

[GrainsAndGains]

11/13/19

Bench: 9x5 @142.5 lbs - RPE 8.5 towards the end
Belt Squat: 4x10 @ 268 (RPE 7), 278 (RPE 8), 298 (RPE 9), 283 (RPE 8)
Leg Press: 4x10 - 1 @ 365 (RPE 7), 3 @ 385 (RPE 8)
Barbell Rows: 4x10 - 1 @ 135 (RPE 7), 1 @ 145 (RPE 7.5), 2 @ 150 (RPE 8)
Tricep Cable Pushdowns - 8 minute density block @ 100 lbs, 30 seconds resting between microsets
Lat Pulldown (alternate wide & close) - 8 minute density block @ 140/120 lbs

[GrainsAndGains]

1/1/2020

I'm going to try this again now that I've made an excel tool to make the data entry a bit easier. I'll start from the beginning of the year.

I'm doing the team training my powerlifting gym provides in anticipation of my first meet in February. I don't think it's the right programming for me and I've been maybe 66% compliant. Just looking to get through it at this point.

2020 Training Session Number: 1

Exercise	Weight	Sets	Reps	RPE	Comments
Conventional Deadlift	360	4	2	n/a
Conventional Deadlift	380	1	1	9
Conventional Deadlift	400	1	1	10
Barbell Bent Over Row	135	4	10	n/a
Dumbbell Bent Over Row	40	1	10	n/a
Dumbbell Bent Over Row	45	1	10	n/a
Dumbbell Bent Over Row	50	2	10	n/a
Leg Press	4	1	12	n/a	# plates
Leg Press	5	3	12	n/a	# plates
Lying Leg Curl	90	4	12	n/a
Seated Leg Curl	85	4	12	n/a

[GrainsAndGains]

1/3/2020

2020 Training Session Number: 2

Exercise	Weight	Sets	Reps	RPE	Comments
1ct Pause Bench	185	1	1	9
1ct Pause Bench	195	1	1	10
TnG Bench	160	1	4	7
TnG Bench	165	1	4	8
TnG Bench	170	1	4	9
Dumbbell Bench	55	4	8	n/a
Body Master Press	100, 120, 130, 140	4	12, 12, 12, 12	n/a
Rope Overhead Extension	100, 105, 110	3	12, 12, 12	n/a
Dip	Bodyweight	3	10, 10,9	n/a

[GrainsAndGains]

1/4/2020

2020 Training Session Number: 3

Strongman is definitely not in my future. The weight jump on the Farmer's Carry gave me a back tweak I still haven't fully recovered from 3 weeks later.

Exercise	Weight	Sets	Reps	RPE	Comments
Low Bar Squat	275	4	3	n/a
Belt Squat	4, 5, 6, 6	4	12	n/a	weight = # plates
Barbell Shrugs	225, 315, 315, 315	4	12	n/a
Farmer Carry	180, 180, 280, 280	4	n/a	7, 8, 10+, 20+	why did I do this
Hack Squat	90, 140, 140	3	8	n/a
Swiss-Bar Bench	146, 156, 166, 176, 181	5	8, 6, 5, 3, 3	n/a	used wide grip
Single Leg Curl	50	2	12	n/a
Seated Leg Curl	85	2	12	n/a
Lying Leg Curl	90	2	12	n/a

[GrainsAndGains]

1/6/2020

2020 Training Session Number: 4

Cut this session short - long day at work, wasn't feeling the incline bench when I tried it.

Exercise	Weight	Sets	Reps	RPE	Comments
MIdrange Pulldown	150	4	12	n/a
Single Arm Hammer Pulldown	55	4	12	n/a
Standing Overhead Press	125	1	1	8
Standing Overhead Press	115	3	4	n/a

[GrainsAndGains]

1/7/2020

2020 Training Session Number: 5

Extremely long day at work, crowded gym, first attempt at the programmed deadlift weight simply did not leave the floor and I was done.

Exercise	Weight	Sets	Reps	RPE	Comments
Conventional Deadlift	375	1	1	Fail

[GrainsAndGains]

1/9/2020

2020 Training Session Number: 6

Exercise	Weight	Sets	Reps	RPE	Comments
A-Frame Pulldown	140, 150, 150, 140	4	12	n/a
1ct Pause Bench	165	1	4	8
1ct Pause Bench	185	1	1	8
1ct Pause Bench	160	1	4	7
1ct Pause Bench	165	1	4	8
1ct Pause Bench	170	1	4	10
Close Grip Bench	135, 155, 160, 165	4	8, 6, 5, 3	n/a
Dumbbell Bench	55, 60, 60, 60	4	8	n/a
Dip	Bodyweight	3	9, 8, 8	n/a
Rope Overhead Extension	100	3	12	n/a
V-Bar Tricep Pushdown	75, 75, 75	3	10	n/a
Dumbbell Flye	25	3	12	n/a

[GrainsAndGains]

1/11/2020

2020 Training Session Number: 7

Exercise	Weight	Sets	Reps	RPE	Comments
Low Bar Squat	292	1	1	Fail
Low Bar Squat	292	3	2	n/a
Low Bar Squat	309	1	1	n/a
Belt Squat	4, 5, 6, 6	4	44116	n/a	weight = no. of 45# plates
Hack Squat	90, 140, 140	3	8	n/a
Single Leg Curl	50	3	12	n/a
Seated Leg Curl	85	3	12	n/a
Lying Leg Curl	90	3	12	n/a

[GrainsAndGains]

1/13/2020

2020 Training Session Number: 8

Exercise	Weight	Sets	Reps	RPE	Comments
MIdrange Pulldown	140, 150, 160, 150	4	12	n/a
Sitting Overhead Press	95, 100, 105, 95	4	8	n/a
Single Arm Hammer Pulldown	60	4	12	n/a
High Incline Dumbbell Press	40, 45, 45, 45	4	10	n/a
Lat Raises	20	4	12	n/a
Rope Tricep Pushdown	120, 125, 115	3	12	n/a

[GrainsAndGains]

1/14/2020

2020 Training Session Number: 9

Another day I cut short. Deadlift has definitely stagnated, didn't do my lower back any favors today - rounded massively on both failed attempts and left me pretty sore.

Exercise	Weight	Sets	Reps	RPE	Comments
Conventional Deadlift	330	1	3	8.5
Conventional Deadlift	375	1	1	9
Conventional Deadlift	385	1	1	9.5
Conventional Deadlift	395	1	1	Fail
Conventional Deadlift	375	1	1	Fail
Dumbbell Bent Over Row	45, 50, 50, 50	4	10	n/a
Barbell Bent Over Row	135	1	10	n/a

[GrainsAndGains]

1/16/2020

2020 Training Session Number: 10

Exercise	Weight	Sets	Reps	RPE	Comments
1ct Pause Bench	185	1	2	9.5
1ct Pause Bench	195	1	1	9.5
1ct Pause Bench	200	1	1	Fail
1ct Pause Bench	180	1	1	8
1ct Pause Bench	180	1	2	9
TnG Bench	180	1	3	8.5
Close Grip Bench	135, 145, 150, 160	4	8, 6, 5, 3	n/a
A-Frame Pulldown	140, 150, 160, 160	4	12	n/a
Dumbbell Bench	55, 60, 60, 60	4	8	n/a
Body Master Press	110, 120, 130, 120	4	10	n/a
Rope Overhead Extension	100, 105, 110	3	12	n/a
Dip	Bodyweight	3	40398	n/a
Dumbbell Flye	25	3	12	n/a

[GrainsAndGains]

1/18/2020

2020 Training Day Number: 11

Squatted early to get used to squatting before 10am, grabbing a totally insignificant PR, before cutting the workout short and heading out to watch a USPA meet. It was a fun experience, got to know some of the people at my gym better and got an idea of what to expect for my meet in February.

Exercise	Weight	Sets	Reps	RPE	Comments
Low Bar Squat	265	1	2	7
Low Bar Squat	292.5	1	1	8
Low Bar Squat	308	1	1	9
Low Bar Squat	325.25	1	1	10	quarter-pound PR
Low Bar Squat	330	1	1	Fail	don't try to change up your grip on a PR attempt

[GrainsAndGains]

1/20/2020

2020 Training Day Number: 12

Exercise	Weight	Sets	Reps	RPE	Comments
Incline Bench	130, 140, 145, 150, 155	5	8, 6, 5, 3, 3	n/a
Standing Overhead Press	95, 105, 110, 115, 120, 125	6	3	n/a
MIdrange Pulldown	140, 150, 160, 150	4	12	n/a
High Incline Dumbbell Press	45, 45, 45, 40	4	10	n/a
Single Arm Hammer Pulldown	60	4	12	n/a
Lat Raises	20	4	12	n/a
Dumbbell Close Chest Press	25	3	12