Stenson's log-o-gainz - BBM edition

[Stenson]

7/30/19

Squat
460x1@8.5
390x4x2

OHP
215x1@9
180x4x2

3 ct paused bench
225x8@7.5
230x8@8
235x8@9

Day 1 of the low stress week. Felt a little off today, likely from hiking/camping/too many beers this past weekend. Doing my normal Monday workout on Tuesday this week since I wasn't able to train Monday. I have a work trip Aug 12-15 and won't be able to get to a gym, so my plan is to do 2 days on 1 day off until then. It's gonna be kind of a lot, but then I'll have that forced deload.

[Stenson]

7/31/19

Low stress week, day 2

Deadlift singles
465x1x8

These moved really well. I do better with deadlift when I stop thinking so damn much and just do it. "Push my feet thru the floor" is about the only thing I need to cue, everything else is just a distraction at this point.

Comp bench
327.5x1@8
280x4x2

BW row
11,10,9,9

LTE
115x12x3

These are starting to get hard, gonna drop 5-10 lbs next time and add a set

[Stenson]

8/1/19

Day 3 of low stress week

Paused squat
405x1@8
385x3@9

These moved really well today, especially since I deadlifted yesterday.

Floor press
315x1@7.5
305x3@8.5

Sandbagged these a bit, add at least fahve next week.

TnG OHP
150x8@7
160x8@8
165x8@9

[Stenson]

8/2/19

Day 4 of Low stress week

Snatch grip DL
445@7
425x3@8.5

Sandbagged these a bit, they were supposed to be @8 and @9. Add weight next week.

TnG bench
335x1@7.5
325x3@8.5

These too. I was feeling stronger than anticipated, what a great problem to have!

SLDL
315x8@7
335x8@8
345x8@8.5

Chins
9,8,8

That wraps up the low stress week. Gonna take 1 day off and train Sunday, since I have a condensed training week coming up

[Stenson]

8/4/19

Squat
462.5@8.5
390x4x4

3 ct paused bench
235x8x3


8/5/19
Deadlift singles
475x1x7

Comp bench
330x1@8
290x3x5

BW row
10,9,8,8

[Stenson]

8/7/19

Paused Squat
410x1@7.5
390x3@9
370x3x2@8

Floor press
320x1@7.5
315x3@9
300x3x2@8

TnG overhead press
155x8x3@8-8.5


8/8/19

SGDL
455x1@8
435x3@9
415x3x2@7.5-8

TnG bench
315x3@8
337.5x1@8
325x3@9
315x3@8

Bench is really blowing up this training cycle. Maybe I should just be a bench-only brah....

SLDL
335x8x3@8

Chins
9,9,8,8

[Stenson]

Training has been very sporadic for the last 10 days or so because of a work trip, but I got back to it yesterday. As expected, strength took a hit, but should be back soon.

8/19/19

Squat

455x1@8.5
465x1@9
405x4@9
385x4x2@8

Yikes. 465 was supposed to be my 1@8 but warmups felt a little off so went with 455 and even that was too much. Same with backoffs, I had planned for 415, based on the singles I went for 405 and even that was too heavy. I just need to not panic and let RPE guide the way...but it's tough when you're 4 weeks out and have a shitty session.

TnG bench
325x1@8
305x4@9
295x4x3@8

Same story with bench but to a slightly lesser extent. No need to freak out, historically I've had these kinda sessions and I almost always bounce back the next workout (yay autoregulation!)

2 ct paused bench
255x4@7
265x4x3@8

[Stenson]

8/21/19

Pin squat
385x3@8
425x1@7.5
405x3@9
385x3@8

Kinda ugly reps here. I'm feeling a bit rusty and fatigued, lots of life stress lately.

Pin Bench
295x3@8
315x1@7.5
305x3@9
295x3@8.5

Deadlift Singles
495x1x5@7.5

[Stenson]

Just got back from a nice vacation to Kentucky. Visited 3 different bourbon distilleries and spent a day at Mammoth Cave. Great trip!

I snuck in a session during the trip:

8/23/19
Pause squat
355x4@7
365x4@8
375x4@9
345x4@8 (yikes)

Comp bench
305x3@8.5
315x1@8
325x1@9
285x3x2@8

Everything felt heavy on bench today. I'm thinking their plates might have been off...

Deficit DL
385x4@6.5
405x4@8
425x4@8.5
405x4@8

These moved great, although lower back musculature is really sore.


8/27/19

First session back at home

Squat
430x3@8
455x1@8
475x1@9
430x3@8

I felt a little off balance on these but they moved well. Pretty happy with 475 considering form was off a bit.

TnG bench
315x3@8
335x1@7.5
355x1@9 (PR!!)
315x3@8

2 ct paused bench
260x4@6.5
270x4@7.5
280x4@8.5
265xs4x2@7.5

Bench was flying today so I went for a PR single on my 1@9 and nailed it. It's like no matter what I do, bench just responds really well to BBM programming.

Chins
8,7,7

LTE
115x12x3

[Stenson]

8/29/19

Paused squat
345x4@6.5
365x4@8
375x4@9
355x4x2@8

These went great today. Form was on point.

Comp bench
305x3@8.5
335x1@8
305x3@8.5

My left shoulder is bugging me quite a bit so I decided to just scrap the rest of the bench workout. I looked back at my log and I had to do this same thing last time I ran the 12WS template - I think it's the switch to 2 bench slots on Mondays. That's a lot to recover from within 48 hrs. Last time the issue resolved itself with reduced load for a couple sessions, so hopefully it'll be the same deal here.

Deadlift
505x1x5

The first 3 singles moved really well but the last 2 were slow and I had some rounding, pretty sure I got my shoulders behind the bar. Gotta stay over the bar a little better.

[Stenson]

8/31/19

Pin Squat
430x1@8
410x3@8.5

Pin Bench
330x1@8
315x3@9

Deficit DL
390x4@7
410x4@8
425x4@8.5
410x4x2@8

Chins
8,7,7


9/2/19

Squat
465x1@8
480x1@9
445x2@8.5
435x2@8.5
435x3@9

TnG bench
345x1@8
325x3@9
315x3x2@8.5

2 ct paused bench
265x4x5

[Stenson]

I've been really bad at logging here lately. I had a period of a couple weeks where I was feeling really burnt out and kinda just did the bare minimum. Bad timing since I have a meet this weekend, but I think the ship has been righted this last week. Hope to hit 1400 this Saturday.

[JohnHelton]

Good luck!

[Stenson]

Good luck!

Thanks man. It could go either way, but I think I pulled it together well enough to hit my not-so-lofty goals for this meet.

Overshooting RPE leading to burnout has been a common theme for me. At this point I might be better off using percentages, since I can't seem to put my ego aside on those singles and top sets...

[Stenson]

Well the meet went way better than I thought it would have. I ended up hitting some pretty big PR's on all lifts, especially deadlift. I'm officially a believer in the single only DL program.

I ended up with a 1427 total: 501/363/562. That's a 16 lb meet PR on squat and bench and a big 39 lb PR on deadlift. And the best thing is that I only gained 1 lb since my last meet. I'll post some videos over on the PR thread.

Onwards and upwards...

[OckhamsRazor]

Nice job, man - that's a big total!

[JohnHelton]

Awesome!

[Stenson]

Nice job, man - that's a big total!

Awesome!

Thanks!

[hector]

Awesome meet total! And cool to see that the deadlift singles program worked so well for you!

[HIThopper]

Stout lifting bud, nice job.