Griff sometimes lifts, mostly climbs

[Griff]

6/3/19
9:15-10:15pm
BBM 12WS W4GPP1
Triceps pressdowns - 35x15x4
EZ curls - 25x15x4
8 minutes planks (~30s on/off)
30 minutes spin bike @6-7

6/4/19
ambw: 179.6

[Griff]

Well its been another week (plus) without a real training session, so I think I'm officially off track. Work, travel and life all stacked up last week and lifting couldn't compete.

The good news is my nutrition was decent the whole time, so I didn't lose any weight--still sitting at 179.0 this morning. I doubt I'll have lost much strength. The question is what to do about training. I don't feel like I can just jump back into BBM 12WS at W4D2 where I left off. I'm thinking I'll re-run week 1 (a low stress week, to ease back in a little) then continue with Week 3 onwards.

[Wilhelm]

Well its been another week (plus) without a real training session, so I think I'm officially off track. Work, travel and life all stacked up last week and lifting couldn't compete.

The good news is my nutrition was decent the whole time, so I didn't lose any weight--still sitting at 179.0 this morning. I doubt I'll have lost much strength. The question is what to do about training. I don't feel like I can just jump back into BBM 12WS at W4D2 where I left off. I'm thinking I'll re-run week 1 (a low stress week, to ease back in a little) then continue with Week 3 onwards.

Hopefully the rest benefits you.

[Griff]

Hopefully the rest benefits you.

Thanks. I'm not sure it has, unfortunately. Made it out to the gym last night, but motivation to lift was very low. The urge to program-hop is strong...

6/10/19
9:15-10:00pm
BBM 12WS W1D1 (repeat)

Squat
215x5@7
225x5@8
235x5@9

1ct Bench
165x5@7
175x5@7.5
185x5@8.5

Pendlay Row
135x10@7
140x10@8
145x10@9

Notes: RPE was really hard to judge due to lack of motivation. I switched out bench for military press--I'll do military press on W1D2. I did D1 press on my last real workout and it had been too long since I benched.

[Griff]

6/12/19
BBM 12WS W1D2 (repeat)
10:15-10:45pm

Deadlift
275x5@6.5
285x5@7.5
300x5@9

Military Press
115x5@7
120x5@8
125x5@9

303 Tempo Squats - skipped!

Notes: Got a really late start after having to deal with some more (endless) house BS. Just happy to have not skipped another session. Between getting to bed late and waking up in the night, only got about 4 hours sleep. But feeling reasonably good today. Haven't even felt like I need coffee Hopefully I can make it through the work day without crashing and get a GPP workout in tonight.

[Griff]

6/13/19
9:15pm
BBM 12WS W1GPP1 (repeat)
7 min block of chins - bwx6x5
tri pushdowns - 35x15x3
ez curls - 25x15x3
[some yard work]
25 min spin bike @6
7 min block of planks - 30-35s on/25-30s off

[Griff]

6/14/19
~9:15pm
BBM12WS W1D3 (repeat)
Squat (no belt)
205x4@7
215x5@8
225x5@9

Slingshot Bench (paused)
205x4@7.5
215x4, 4@9, 9

Pin press (shoulders)
75x10@7
85x10@8
90x10@9

Notes: Slingshot bench is really tricky to gauge RPE on. 205 felt easy but then 215 kind of snuck up on me. Doing them paused seems to keep them from irritating my elbows/triceps tendons.

6/15/19
9:30-10:15am
Rack pull from shins
265x4@7
275x4@8
285x4@9

CGBP
165x4@7
175x4@8
185x4@9

Leg Press
180x10@7
230x10@8
250x10@9

Notes: lightened rack pulls a little and they felt better--I think I was going too heavy and compromising form a little.

[Griff]

6/17/19
BBM12WS W3D1 (repeat)
9:15-10:25pm
Squat
255x1@8
205x5x5@6-8

Military press
135x1@7.5
110x5x5@6-7

Rows
135x10@7
140x10@8
145x10@9
135x10, 10@9, 9

Notes: Wow, squats were bad. My calves were toast from the weekend--painfully sore--and it seemed to have a huge impact on my squat. It felt like I couldn't push with my legs at all. Really weird. Everything else went fine. Military press felt really strong. High rep rows are exhausting.

[Griff]

6/18/19
~9:45pm
BBM12WS W3GPP1 (repeat)
7 min block of chins - 6, 6, 6, 6, 6, 4 (34 total)
triceps pressdowns - 35x15x3
EZ curls - 25x15x3
No cardio or abs--got too late a start.

[Griff]

6/19/19
9:10-10:35pm
BBM12WS W3D2 (repeat)

Deadlift
345x1@8
275x5x5@6-7

Bench
215x1@8
170x5x5@6-8

303 Tempo Squat
95x10@6
115x10@7
135x10@9
125x10@8

Notes: Workout went well. Then, an hour after I'd finished, my upper back seized up painfully. Didn't sleep well last night and my back was still in pain this morning. It seems to be loosening up now. No idea what happened. Hopefully it continues to improve and I can do W3D3 tomorrow evening.

[Griff]

6/21/19
~9:30pm
BBM12WS W3D3 (repeat)
Squat (no belt)
205x4@6.5
215x4@7.5
230x4@9
220x4, 4, 4@8, 8, 8.5

Slingshot bench (paused)
205x4@7
215x4@8
220x4@9
210x4, 4@8.5, 9

Pin press (shoulders)
77.5x10@7
85x10@8
92.5x10@9
87.5x10@9

6/22/19
~9:15pm
BBM12WS W3D4 (repeat)
Rack pull, mid-shin
270x4@7
280x4@8
290x4@9
280x4, 4, 4 @8, 8, 9

CGBP
170x4@7
180x4@8
190x4@9
180x4, 4@8.5, 9

Notes: couldn't make it to the gym to do leg press, so did them the next day...

6/23/19
~2:45pm
BBM12WS W3D4 (continued)/W4 GPP1
Leg press
230x10@7
250x10@8
260x10@9
250x10@9

Rower HIIT
15 min (1 min warmup then 20s hard/100s easy for 7 cycles)

Triceps pushdowns ~90x15, 15, 15, 12

EZ Curls - 42x15, 15, 15, 14

[Griff]

6/24/19
9:30-10:35pm
BBM12WS W4D1

Squat
255x1@7.5
215x4x5@6

Military Press
140x1@8.5
115x4x5@6-7.5

Pendlay Rows
135x10@7
145x10@8
150x10@9
145x10@8.5

Notes: Jesus, another terrible squat workout. Fatigue from leg press yesterday? I dunno. Everything about squats felt terrible--squatting felt awkward, my belt felt too tight on its normal setting, my left knee started creaking during heavier warmups. Didn't feel as bad as last week, but still felt heavy and slow. The crazy thing is, on my D3 workouts my beltless squat has been going great. Just the past two D1 squat workouts have been awful--like my e1RM is lower on belted squat than w/o belt, which is crazy for me because I think I generally get a huge boost from belted vs. beltless. Oh well. Trying not to worry about it and just keep plugging away

[Griff]

6/25/19

ambw: 180.4

9:15-10:00pm
BBM12WS W4GPP2
8 min block of chins - bw x 6, 6, 6, 6, 6, 5
triceps pushdowns - 37.5 x 14, 14, 14, 12
EZ curl - 30 x 14, 12, 12, 12
spin bike - 25 min @6-7

Notes: chins felt hard and generally felt tired, but got this done.

6/26/19

ambw: 180.6

Slept well last night and feeling pretty good today.

[Griff]

6/26/19
9:15-10:30pm
BBM12WS W4D2
Deadlift
350x1@8
290x4x5@6.5-7

Bench
217.5x1@8
180x4x5@6-7

303 Tempo Squat
100x10@6.5
120x10@8
140x10@9
130x10@9

Notes: Good session overall. Deadlifts moved particularly well.

Didn't sleep well last night--feeling really tired today. Was hoping to give blood, but I think between work commitments and tiredness/malaise I probably won't :/

[Griff]

6/27/19
9:15-10:15
BBM12WS W4D3

Squat (no belt)
215x4@7
225x4@8
235x4@9
225x4, 4@8.5, 9

Slingshot bench
205x4@7
215x4@8
220x4@9.5
205x4, 4, 4@8.5, 8.5, 9.5

Pin press (shoulder level)
75x10@7
85x10@8
95x10@9.5
90x10@9

Notes: Another good session of beltless squats. Slingshot bench was harder than expected, but I did 1@8 then 4x5 on bench yesterday--probably some fatigue.

6/28/19
ambw: 179.2

[Griff]

6/29/19
9:35-10:40
BBM12WS W4D4

Rack pull (mid shin)
275x4@7
285x4@8
295x4@9
280x4, 4, 4@7.5, 8, 8.5

CGBP
175x4@7.5
185x4@8.5
195x3@9
180x4, 4, 4@8.5, 8.5, 10

Leg press
230x10@7
250x10@8
270x10@9
250x10@8.5

Notes: rack pulls went great. I’m getting much better at bracing without a belt.

I was too aggressive with CGBP. I think it would have been okay on my bench at home, but at the Y the benches are way too high. Oh well.

Leg press was fun. Quads were pumped

[Griff]

6/30/19
~9pm
BBM12WS W5GPP1
EZ Curls - 30x15, 15, 15, 12
Triceps pushdowns - 37.5x15, 15, 15, 14
Spin bike intervals - 1 min warmup; 14 minutes of 20s hard/100s easy

[Griff]

7/1/19
9:05-10:25pm
BBM12WS W5D1

Squat
280x1@8
230x4x5@6.5-7.5

Military press
142.5x1@8
117.5x4x5@7-8

3ct paused bench
115x10, 10@8, 8
125x10@9
120x10@8.5

Notes: Belted squats felt generally better than the past couple weeks. Still not 100%, but at least stronger than beltless...

3ct pause bench for high reps is so hard. I expected my top set would be more like 145-155, but the long pauses killed me--felt like my chest was going to explode after what I thought was going to be a warmup at 115.

[Griff]

7/2/19
~9:15pm
BBM12WS W5GPP2
8-min block of bodyweight rows - 12, 9, 8, 8, 8, 6
ez curl - 30x15, 15, 15, 13
triceps pushdown - 37.5x15, 15, 15, 14
30 min spin bike @6
Notes: both elbows/biceps tendons were feeling cranky, so I did bodyweight rows rather than chins.

[Griff]

7/5/19
~1:30pm
BBM12WS W5D3

530 Tempo Squats
165x4@7
175x4@8
185x4@9
175x4, 4, 4@8, 8.5, 9

Floor press
175x4@7
185x4@8
195x4@9
185x4, 4, 4@8, 8.5, 9

Pin press (shoulder level)
75x10@6.5
85x10@7.5
100x10@9.5
90x10@9

7/6/19
9:40-10:40am
BBM12WS W5D4

2ct Paused Deadlift
225x4@6.5
245x4@7.5
265x4@9
255x4@8
255x4@9

SLDL
185x10@7
195x10@8
205x10@9
195x10@8.5

TnG Bench
185x4@6.5
195x4@8
200x4@9
190x4, 4, 4@8, 8.5, 9

Notes: had to flip bench and SLDL due to equipment availability. Good workout considering I was away from my garage gym.