Cam Leslie's Intermediate / Sometimes Competitive Log

[CamLeslie]

7/22/19
BBM GPP v1.0
Day 3 Week 1b
DL 295x6, 315x6 @ 8, 315x3, 315x3, 315x3 @ 8.5
CGBP (35# made up of chain) 170x8, 180x8, 190x8 @ 8, 190x5, 190x5, 190x5 @ 8.5
3-0-3 Tempo Squat 12min AMRAP w/ 12RM 225x5, 225x5, 225x5, 255x6, 225x6

Number of backoff sets down from last week because I was sticking to strict 1 min rest breaks.

[CamLeslie]

7/17/19
BBM GPP v1.0
Day 1 Week 2
Front Squat 210x6, 230x6, 250x6, 250x3, 250x3, 250x3 HNFM 488 (e1rm 315)
Inc 2-ct Pause CGBP 180x8, 190x8, 200x8, 200x3 (F) HNFM 450 (e1rm 255)
BB Row 155x8, 155x8, 155x8, 155x6

Forgot on bench that I was doing sets of 6 and did sets of 8 and bombed out in my backoffs. Had to sneak out from under the weight.

[CamLeslie]

7/26/19
BBM GPP v1.0
Day 2 Week 2
Bench 220x6, 230x6, 240x6 @ 8.5, 240x3, 240x3, 240x3 @ 8.5 HNFM 570 (e1rm 300)
SSB Squat including 50# chain 285x8, 305x8 @ 8, 305x5, 305x5 @ 8 HNFM 333 (e1rm 415)
DB Inc Press 14 min AMRAP with 10-12 RM (45's) for 72 reps.

[CamLeslie]

7/29/19
BBM GPP v1.0
Day 3 Week 2
DL 275x6, 300x6, 320x6 @ 8, 320x3, 320x3, 320x3 @ 8.5 HNFM 450 (e1rm 410)
CGBP (35# made up of chain) 175x8, 185x8, 195x8 @ 8, 195x5, 195x5, 195x5, 195x5, 195x5 @ 8.5 HNFM 630 (e1rm 265)
3-0-3 Tempo Squat 12min AMRAP w/ 12RM 225x3, 225x6, 225x7, 225x6, 225x4, 225x3, 225x3 (32 reps)

[CamLeslie]

8/1/19
BBM GPP v1.0
Day 1 Week 3
Front Squat 230x5, 250x5, 265x5 @ 9, DNF the back-offs, too winded. HNFM 385 (e1rm 315)
Inc 2-ct Pause CGBP 195x5, 205x5, 215x5 @ 8.5, 215x3, 215x3, 215x3 HNFM 659 (e1rm 260)
BB Row 16min amrap 155 36 reps

[GlasgowJock]

I see you've been tracking your H-values for a while. Has it assisted you much managing fatigue between sessions or been productive whatsoever?

[CamLeslie]

I see you've been tracking your H-values for a while. Has it assisted you much managing fatigue between sessions or been productive whatsoever?

I did it for awhile to plot out sessions but then I got my program ADD on and switched to some BBM stuff. I'm still tracking them and trying to see whats going on with them. They do seem to track with how "hard" I feel a session was afterwards. I think there is value in them, just not sure exactly how to use them yet. I do like them for figuring out how to program sessions with really high volume but low intensity. But one thing I am noticing with the BBM stuff is that I was tending to shy away from higher intensities, especially with the HVLF Bench stuff going on. I am interested to see how I will progress with doing less volume for a little while and increasing the intensity.

I did notice a little bit of a let down this week on some of my lifts which may correspond to last weeks high H-Values...

[CamLeslie]

8/3/19
Bench 230x5, 240x5, 245x5 @ 9, 245x3, 245x3, 245x3 @9 HNFM = 720 (e1rm 295)
SSB Squat (50# chain) 280x5, 300x5, 320x5 @ 9, 320x4, 320x4, 320x4, 320x4 @9 HNFM = 600 (e1rm 405)
DB Press 50's 16min AMRAP 70 reps

My e1rm are down from last week, hence the high H-Values but IDK what that means. Next week we start higher intensities and Singles @ 8. Also this is the end of the 1 min rest back off sets which were... eye-opening.

[CamLeslie]

8/5/19
BBM GPP v1.0
Day 3 Week 3
DL 295x5, 315x5, 335x5 @ 8.5, 335x3, 335x3, 335x3 @ 8.5 HNFM 570 (e1rm 410)
CGBP (40# made up of chain) 185x6, 200x6, 215x6 @ 8, 215x4, 215x4, 215x4, 215x4, 214x4 @ 8.5 HNFM 680 (e1rm 275)
3-0-3 Tempo Squat 16min AMRAP w/ 12RM 245x5, 245x5, 245x5, 245x5, 245x5 (25 reps)

[CamLeslie]

8/7/19
BBM GPP v1.0
Day 1 Week 3.5 (Doing a Low-Stress/Pivot Week)
Front Squat 275x1, 295x1 @ 8, 260x5 @ 8 HNFM 355 (e1rm 320)
Inc 2-ct Pause CGBP 225x1, 250x1 @ 8.5, 225x5 @ 9.5 HNFM 400 (e1rm 270)
Deadlift on 30 sec clock 225 15 reps.

[CamLeslie]

8/12/19
Front Squat 275x1 @ 7, 245x3, 245x3, 245x3 @ 8, 225x3, 225x3 @6 HNFM 315 (e1rm 320)
CGBP - Shizzshow
DL EMOM 295 for 5 reps, 315 for last 7 reps for total of 12 min HNFM 240 (e1rm 410)

[CamLeslie]

8/14/19
Bench 265x1 @ 8ish, 240x4, 240x4, 240x4, 240x3 HNFM 450 (e1rm 300)
SSB Pause Squat (55# Chain) EMOM 305 for 6 reps, 325 for 4 reps HNFM 345 (e1rm 380)
RDL 2xEMOM 245 for 10min or 20 reps HNFM 405 (e1rm 315)

[CamLeslie]

8/16/19
Bench (50# is chain) 185x5, 195x5, 205x5, 215x5, 225x5, 215x5, 205x5, 195x5, 185x5

8/17/19
DL 335x2, 335x2, 335x2, 335x2, 335x2
Circuit 3 Rounds
Bench 165x10
Squat with 35# KBs 10 reps
Walking Lunge 12 Steps
KB RDL 53#x10

[CamLeslie]

8/26/19
Bench (50# chain) 170x8, 170x8, 170x8, 170x8, 170x8, 170x8, 170x8, 170x8
Circuit 3x Rounds:
SSB 120 3x20
Walking Lunges
Run 2 min

8/28/19
Bench (50# chain) 185x8, 185x8, 185x8, 185x8, 185x8, 185x8, 185x8, 185x8
RDL 225x5, 225x5, 225x5, 225x5, 225x5, 225x5, 225x5, 225x5

[CamLeslie]

8/31/19
Squat 135x20, 135x20, 135x20
Bench (50# chain) 205x7, 205x7, 205x7, 205x7, 205x7, 205x7, 205x7

[CamLeslie]

9/3/19
Bench (50# chain) 210x7, 210x7, 210x7, 210x7, 210x7, 210x7, 210x7
DL 295x2, 315x2, 345x2, 365x2, 375x2, 295x2, 295x2

[CamLeslie]

9/6/19
Starr 5x5 Advanced
Week 1 Day 1
Front Squat 225x5, 225x5, 225x5, 225x5, 225x5, 225x5 HNFM 315 (e1rm 325)
Bench 195x5, 205x5, 215x5, 225x5, 240x5, 225x5, 215x5, 205x5, 195x5 HNFM 590 (e1rm 300)
RDL 215x5, 225x5, 240x5, 255x5, 265x5 HNFM 535 (e1rm 315)

Today marks the start of one of the most effective program from my history. 4-6 weeks of loading followed by a 5 week peak. Based on the Madcow/Starr 5x5 Advanced.

See here:

https://web.archive.org/web/20121015191 ... ed_5x5.htm

Made a couple of tweaks though.

1. Instead of Pyramid Bench on Monday I'm going up to top set then back down. So 9x5 I guess.
2. RDLs instead of Rows.
3. More Squat Volume than just 5x5. Starting with 6x5, might go to 7x5 or 8x5, we'll see.

The premise to set new records on your 5x5 and 1x5 so my goals are...

Front Squat 5x5 - 245, 1x5 - 275
Bench 5x5 - 255, 1x5 - 285
RDL 5x5 - 295, 1x5 - 325
Deadlift 5x5 - 345

We'll see how it all shakes out. Last time I did this program I weighed 25lbs more and ended up squatting 512, DL 512 and benching 309. It was burly but it obviously worked.

[CamLeslie]

9/8/19
Starr 5x5 Advanced
Week 1 Day 2
DL 295x5, 295x5, 295x5, 295x5, 295x5, 295x5 HNFM 280 (e1rm 420)
Inc Bench 135x5, 135x5, 135x5, 135x5, 135x5 <--- Go up to at least 155 next time.
3-0-3 Tempo Squat 225x5, 225x5

[CamLeslie]

9/11/19
Starr 5x5 Advanced
Week 1 Day 3
Front Squat 185x5, 200x5, 215x5, 230x5, 245x5 HNFM 245 (e1rm 325)
Bench 220x5, 220x5, 220x5, 220x5, 220x5, 220x5, 205x5, 205x5 HNFM 520 (e1rm 300)
RDL 245x5, 245x5, 245x5, 245x5, 245x5

Pretty good workout. Squats much easier than I expected they would be.

[CamLeslie]

9/13/19
Forgot to log this workout but this is what I remember.
Front Squat 230 3x5, 5x3
Bench up to 245 and back down.
RDL up to 275

9/19/19
Laid out sick the last week or so. Picking up where I left off.
DL 295x5, 295x5, 295x5, 295x3, 295x3, 295x3, 295x3, 295x3
Inc Bench 155x5, 155x5, 155x5, 155x5, 155x5, 155x5,