Don't go chasing Bicep Curls...

[ChasingCurls69]

5/10/18,

Power Cleans (mostly no foot movement)- 85kg x2, 87x3, 87x2+F, 87x3, 87x3, 85x3
Arm Cummies- DB Curl 35x12, 8, 6 30lbs x12 LTE's 65lbs x12, 10, 9, 8
Abs- L-Sit+Tuck hold (Dip bars)
Cardio- Cuck bike 25 minutes

5/11/18,

Deadlift- 485lbs x1@8, 410lbs 4x5@8
Pin Bench- 170lbs x4@7, 177.5lbs x4@9, 182.5lbs x4@9, 175lbs x4@8, x4@9
CG Bench- 170lbs x5@9, 165lbs x4@9, 165lbs x5@9

5/12/18,

Squat (no belt)- 225lbs x8@7, 240lbs x8@8, 8@8, 245lbs x8@8.5
Chin Ups- 32 in 7 minutes.

[ChasingCurls69]

5/15/18,

Squat- 330lbs x1@8, 300lbs 2x4@8
Press- 140lbs x1@7, 150lbs xF, 130lbs x4@7.5, 135lbs 2x4@8.5, 9
Paused Deadlift- 335lbs x4@7, 355lbs x4@8, 375lbs x4@9
Incline Bench/CG Incline Bench- 95lbs 4x8 (2 sets of each)

Squat technique was all over the place, and I had no chalk+no center knurl. Press singles were done with a slightly wider grip, and the back off sets were noticeably easier going as narrow as possible. Pause deadlifts were really good. Incline benching was terrible, I was a wobbly piece of shit with either grip. Might do regular grip for the pec work instead of moar arm work.

[ChasingCurls69]

5/17/18,

Pin Squat- 240lbs x4@7, 255lbs x4@8, 270lbs x4@9
Bench Press- 207.5lbs x1@8.5-9, 185lbs 2x4@8, 190lbs x4@9
Arm Cummies- DB Curl 35lbs x12, 10, 10 LTE 65lbs x10, 10, 12

Pin Squats were really strong today, although the bar sliding is giving me a bit of a squat-morning tendency. Bench Press was weird until after the single, then I got my shit together and hit back off sets better than expected based om the single. No weighted chins here so I just did arm work.

[ChasingCurls69]

5/18/18,

Chin Ups- 34 in 7 minutes
Abs- 18 in 3 minutes, then I gave up
Cardio- Airdyne for 25 minutes

[ChasingCurls69]

5/19/18,

Deadlift- 425lbs x1@6~, 465lbs x0???????????????????

Whatever, fuck this. Probably dehydrated and underfed.

[ChasingCurls69]

5/29/18,

Trained once last week but didn't record it.

Squat- 255lbs x5@6, 267.5lbs x5@7, 280lbs 2x5@8
Bench Press- 155lbs x5@6, 167.5lbs x5@7, 180lbs 2x5@8
Chin Ups- 3x10

Low stress week due to missed trenning going into the 12 week general strength program because I'm tired of programming for myself and my training partner currently. This will take the pressure off. Squat e1rm is 345 this week, so down about 20lbs. Bench e1rm is 222, so basically the same as before despite not benching for two weeks. Which means my bench programming was bad and I should feel bad.

[ChasingCurls69]

5/30/18,

Deadlift- 355lbs x5@6, 375lbs x5@7, 395lbs x5@8, 385lbs x5@8
Press- 115lbs x5@6, 122.5lbs x5@7, 130lbs x5@9, 4+F
Fronties- 135lbs x10@???, 155lbs x5@8, 140lbs x7@10, 140lbs x5@8, 135lbs x5@??????

Deadlifts were decent for the day after squatting. Back position could've been better at 395 and was fixed with 385. Presses were mostly good, but I overshot a bit with 130 and missed on the last set because I pressed every rep forward. Front squats were a complete shitshow. I could not maintain the rack position for 10 reps after that set with 135. Shoulders were shot, and uppee back was too. I did do most of my sets with a full grip on the bar while squatting tho, and got over 30 reps even if it was super broken up. Next week I might actually have to do tempo squats instead of changing the rx to avoid them.

[ChasingCurls69]

Oh, I forgot the arm cummies: DB Curls 30lbs 3x12 and tricep rope pushdowns 3x12 in 6:30.

[ChasingCurls69]

6/4/18,

Squat- 315lbs x1@7.5, 325lbs x1@8.5, 265lbs 5x5@7
Bench Press- 205lbs x1@8, 170lbs 2x5@6.5, 175lbs 3x5@7.5
Chin Ups- 10, +10lbs x10, +20lbs x5, +0lbs x5, 10

Spent most of the squat sessiom trying to fix shifting onto my heels out of the bottom with some success. Bench single was disappointing again, this log is littered with shitty singles @8. Went higher than prescribed for volume, and based on how ez it was, there's still something up with my technique on singles. I apparently lack the work capacity for sets of 10 in everything based on how fast chin ups tanked today and front squats tanked last week. Still got the volume in tho, but may just put power cleans instead of chin ups or rows if I can't fit them anywhere else.

[ChasingCurls69]

6/5/18,

Deadlift- 440lbs x1@7, 455lbs x1@8 but shitty, 365lbs 5x5
Press- 135lbs x1@7, 142.5lbs x1@8, 115lbs 5x5@7
Fronties- 125lbs x10, 135lbs x6
Tempo Squat- 135lbs x10@6.5, 155lbs x10@8, 175lbs x10@9.5
Arm Cummies- DB Curls 30lbs x12, 12, 10, 8 Tricep Rope Thing 80lbs 2x12, 70lbs x10, 12

The bar was forward for my deadlift singles, and I underestimated how much squatting the day before would wreck me. Rounded really bad on 455 and wasn't happy with it. 365 was harder than anticipated for a 20% drop. Press went surprisingly well as I figured out some stuff again re: racking the press. Also turned my grip out a bit more to fix my bar path and keep my wrists from overextending. Front squats were a failed experiment; I can't do them for 10's with any appreciable load with this particular programming slot. Tempo squats were actually less miserable and finished around 50% of comp squat e1rm. I looked Arnold in the eye during eye cummies and it was vaguely uncomfortable.

[ChasingCurls69]

6/7/18,

Squat (no belt)- 225lbs x4@6>, 250lbs x4@7, 260lbs x2, 255lbs x1+F what the fuck, 225lbs x4, 235lbs x4
Slingshot Bench- 165lbs x4, 185lbs x4@7, 200lbs x1+F, F, 185lbs xF
Pin Bench (2 inches above chest)- 135lbs x4, 175lbs x3@9.5
CG Incline Press- 75lbs x10, 95lbs x10@8, 105lbs x7@9, 95lbs 2x10@8.5, 100lbs x8@9.5

This session was a shitshow all around on what's supposed to be an ez day. I didn't warm up sufficiently for squats and after 250 my bracing was shit, until I backed down to 225 again. My back was way too fatigued and sore from that shitty DL single on Tuesday. The slingshot was too big and would slide up my arm towards my shoulder, plus I misgrooved it on every one of those misses. Pin bench above the chest ended up not being an overload bench movement. Then I struggled to incline bench an embarassing weight and missed reps there, too. After this shitshow, I've decided to repeat week 1 since this day was entirely fucked up. Not sure if I want to repeat slingshot bench or find something else since apparently my fucking arms are too fucking small for the gym's normal person sized slingshot.

[MF1000]

@ChasingCurls69 I'm sorry your session didn't go well! I'm sure when your repeat week 1 it will go much better this week!

[ChasingCurls69]

I'm sorry your session didn't go well! I'm sure when your repeat week 1 it will go much better this week!

Thanks, Martha. So far day 1 went better.

6/11/18,

Squat- 315lbs x1@7.5, 330lbs x1@10 ):, 255lbs x5, 260lbs 4x5@7
Bench Press- 200lbs x1@7, 210lbs x1@8.5, 175lbs 5x5@8
Chin Ups- 3x10, 1x8

Right knee came in on heavy squats and fucked me. It got better with the fauve by fhave. Benching with a slower eccentric helped, and bench single was slightly faster than last week.

[ChasingCurls69]

6/13/18,

36 hours after last workput instead of 24. Oh well, I had to sleep for 12 hours and wake up at midnight.

Deadlift- 405x1@6, 430x1@7.5, 440x1@8? I don't fucking know. 355lbs 5x5@7-8
Press- 117.5lbs x5@7, 127.5lbs x1@6, 135lbs x1@7, 142.5lbs x1@8.5, 117.5lbs 2x5, 1x4+F, 115lbs x5
Tempo Squat (3OH!3)- 155lbs x10@7, 165lbs x10@8, 175lbs x10@9, 180lbs x10@9.5

Somehow tempo squats were the least shitty part of this workout. Having trouble bracing on deadlifts after the single, but not necessarily rounding. Feels the same off the floor as pulling in WL shoes used to. Press was a shitshow aftee the first workset and subsequent singles. Like my presses looked the same as the types of presses that get made fun of on this forum. I have issues pressing it forward as I get fatigued, and keeping my wrists straight. I think I'm getting way on my heels, too, and the bar path finishes over them. Fuck. Tempo squats are decent, although my chest caved a bit on the very last rep, which might've been secondary to right knee coming in.

Since it's 36 hours to my next workout instead of 48, now my beltless squats are going to fucking suck again.

[MF1000]

Glad day 1 went well and day 2 relatively well. Hope beltless squats don't suck. Rest well!

[ChasingCurls69]

Glad day 1 went well and day 2 relatively well. Hope beltless squats don't suck. Rest well!

They managed to go slightly better. Almost where they should've been.

6/14/18, 36 hours since prior workout

Squat, no belt- 225lbs x4@7, 240lbs x4@8, 250lbs x2+F, 240lbs x4@9.5, 230lbs x4@8.5
Slingshot Bench- 185lbs x4@7, 195lbs x4@8, 205lbs x4@9, 3+F@10, 4@9.5
CG Incline Bench- 95lbs x10@8, 105lbs x9+F, 95lbs x8+F, 90lbs x9+F
Abs- 7 minutes L-Sit practice, paralletes+tucked.

Overshot on beltless squats, and had trouble getting my knees forward when I was getting them out. So I was a little more leaned over than ideal, and my right knee would cave just enough on the ascent to fuck my bar speed. Slingshot bench weight would've been good, but I let my elbows flare on that missed rep. Overshot on CG incline press, plus I think my elbows were flaring too much on that for the missed reps.

Abs were fine but it was the first time in a while. Meed to get back to that GPP lyfe. Not super importent, but lately bar sticks to my back better shirtless than with a chalked t-shirt.

[MF1000]

At least you know what to fix form wise!

Ahahaha interesting the bar sticks better to your sweaty back!

[ChasingCurls69]

At least you know what to fix form wise!

Ahahaha interesting the bar sticks better to your sweaty back!

Yeah, it makes it a little less frustrating to deal with. And yeah, I thought that was pretty weird when I did tempo squats the other day.

6/16/18, less than 36 hours from last workout

Block Pull- 330lbs x4@7, 345lbs x4@8, 360lbs 2x4@9, 365lbs x4@10
CG Bench Press- 155lbs x4@7, 165lbs x4@8, 175lbs 3x4@9, 9, 8.5
RDL- 225lbs x10@7, 245lbs x10@8, 265lbs x5@10x 245lbs x7@10

Block pulls were fucking garbage on the top sets. I don't like the tendency to round my back+bend the knees more to get the bar going, so once again I have to scale back in weight. Most important thing next week is going to be pull them all with vertical shins. CG bench was really good with a slow negative and normal concentric. By the last set I got a better handle on keeping my elbows in by touching lower.

RDLs were fucking trash, too. I rounded my back on my top sets of block pulls and didn't fix it, so my back was already rekt. The other day I put my knee through a wooden bathroom door with some weird lattices inside that took off a significant portion of the skin on my knee, and it fucked with my RDL form because I was twisting and letting the bar get forward to guard my knee. I also have been really shitty at adhering to RPE for these variations and I don't like the variations the bulk of the program spends time on.

So far I don't like how the BBM 12 week template distributes lower back stress, after having done a shitty week zero and repeating week 1 but still fucking up. There are extenuating circumstances since my eating and sleeping and adherence has been shit, so I'll keep going, but after this I may use the squat+pull schedule from 12 week press which I like better at a glance, or just program around anything including tempo squats+rack pulls. Unless I get some sort of wild increase in hypertrophy or PRs after these 12 weeks.

[ChasingCurls69]

6/20/18, Did day 1 and day 2 about 14 hours apart.

Squat- 305lbs x1@8, 245lbs 5x5
Bench Press- 200lbs x1@7.5-8, 165x5@6, 170x5@6, 175lbs 3x5@7.5, 7.5, 7
Chin Ups- 4x10

Deadlift- 445lbs x1@8, 360lbs 5x5@8
Press- 95lbs x5, 115lbs x3, 2, 125lbs x1@7, 132.5lbs x1@8, 100lbs 2x5@6.5, 105lbs x5@7

Knees caved badly on squat single, and I spent my sets with 245 fixing shit to make sure my knees didn't slide forward or cave, and to get a little deeper. Bench was fine; my volume was way heavier than the 20% drop ny the end, but technique is getting better and the rpe was low.

Deadlift set up needed some work. I'm getting annoyed from losing a small amount of back extension off the floor. Press was a shitshow, but I adjusted my grip so my hands are turned out more which should keep my wrists from rolling back. Skipped tempo squats due to the time. There goes 40 of my squat reps this week.

Picking attempts for my singles more accurately and doing such light weights compared to a month ago has been pretty depressing. It takes a lot to not get pissed off every workout and stay on track.

[ChasingCurls69]

6/22/18,

Squat (no belt)- 240lbs x4@7, 255lbs x4@8, 265lbs x4@9, 265lbs x3+F, 255lbs x4@8.5
Slingshot Bench- 187.5lbs x4@6.5, 197.5lbs x4@7.5, 210lbs x4@8.5, 215lbs x3+F, 210lbs x4@8.5
CG Incline Bench- 85lbs x10@7, 95lbs x10@8, 105lbs x10@9, 10@8.5

Knees were sliding forward at the bottom, which is why I failed one at 265. Depth was there but not great, and with the knee slide my knees were well ahead of my toes and pretty much as far as they should go for low bar. So that means I either need to push them out moar, and/or lean over moar earlier in the descent. Still a big improvement over last week, although it may be due to skipping tempos.

Slingshot bench was a 10lbs over last week's 3+F, and everything else was heavier, too. Missed rep was from not getting the bar back soon enough. Feels kinda loke throwing the bar when I get it right. CG Incline was up 10lbs over last week for the Rx'd reps, and it was a little conservative. I'm a little worried since I can probably still curl 105 for 10.

For upcoming weeks, this is a good day for chin up and/or abs GPP. I've been slacking on GPP and need to find a way to spread it throughout the week, or suck it up and go in on a 5th day.