Stenson's log-o-gainz - BBM edition
Moderator: Chebass88
- Stenson
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Re: Stenson's log-o-gainz - BBM edition
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.
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
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Re: Stenson's log-o-gainz - BBM edition
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
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
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Re: Stenson's log-o-gainz - BBM edition
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
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
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Re: Stenson's log-o-gainz - BBM edition
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
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
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Re: Stenson's log-o-gainz - BBM edition
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
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
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Re: Stenson's log-o-gainz - BBM edition
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
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
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Re: Stenson's log-o-gainz - BBM edition
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
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
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Re: Stenson's log-o-gainz - BBM edition
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
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
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Re: Stenson's log-o-gainz - BBM edition
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
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
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Re: Stenson's log-o-gainz - BBM edition
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.
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
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Re: Stenson's log-o-gainz - BBM edition
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
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
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Re: Stenson's log-o-gainz - BBM edition
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
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Re: Stenson's log-o-gainz - BBM edition
Good luck!
- Stenson
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Re: Stenson's log-o-gainz - BBM edition
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
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Re: Stenson's log-o-gainz - BBM edition
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...
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
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Re: Stenson's log-o-gainz - BBM edition
Nice job, man - that's a big total!
- JohnHelton
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- Stenson
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Re: Stenson's log-o-gainz - BBM edition
Awesome meet total! And cool to see that the deadlift singles program worked so well for you!
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Re: Stenson's log-o-gainz - BBM edition
Stout lifting bud, nice job.