Griff sometimes lifts, mostly climbs

[Griff]

7/9/19
9:05-10:10pm
BBM12WS W6D1

Squat
285x1@7.5-8
240x4x2@7, 7

Military Press
145x1@8.5
120x4x2@7, 7

3ct Paused Bench
135x8@7
145x8@8
155x8@9

Notes: this low stress week is nice Squats moved great. Did a little extra warmup/stretching before squatting--mostly hip flexors--and it seemed to help me stay in a groove. That's been an issue lately trying to squat after a long day at work.

7/10/19
ambw: 178.2

[Griff]

7/11/19
9:15-10:15pm
BBM12WS W6D2

Deadlift
360x1@8
305x4x2@7, 7

Bench
215x1@8
185x4x2@7, 7

Squat (no belt)
175x8@7
185x8@8
195x9@8

7/12/19
ambw:178.4

[Griff]

7/13/19
~10:45am
BBM12WS W6D3

2ct paused squat
255x1@8
235x3@9

Floor press
210x1@8
200x3@8

Military press, no belt
95x8@6.5
105x8@8
115x8@9.5

some DB curls and triceps pressdowns

7/15/19
9:30-10:15pm
BBM12WS W6D4

2ct paused deadlift (@1")
285x1@8
275x3@9

TnG Bench
215x1@8
205x3@9

SLDL
205x8@6.5
215x8@7.5
225x8@8.5

[Griff]

7/16/19
9:05-10:20pm
BBM12WS W7D1

Squat
290x1@8
245x4x4@7.5-8

Military press
145x1@9
120x4x4@7-8

2ct paused bench
135x8@6
145x8@7
150x8, 8, 8@8-8.5

Notes: Rating RPE on squats was hard... everything felt heavy, and I got some petechiae (which normally only happens at RPE 9 or greater), but my top set at 290 moved fast (looked like a 7 on video) and none of my backoffs really slowed down at all.

7/17/19
ambw: 180.6

[Griff]

7/17/19
~9:30pm
BBM12WS W7GPP1
8 min chins - bwx6, 6, 6, 6, 5, 4
Triceps pressdowns - 37.5x12, 12, 12, 12, 11
DB curl - 25x12, 12, 12, 11, 9
30 min spin bike @6

7/18/19
ambw: 180.4

[Griff]

7/17/19
8:55-10:20pm
BBM12WS W7D2

Deadlift
365x1@8
315x4x4@7-8

1ct Bench
217.5x1@8
190x3x5@7

Squat, no belt
165x8@6
175x8@7
185x8x3@8

Notes: elbows/biceps tendons feeling beat up. I think I'm going to get away from low bar squatting for at least a month or two after I finish this program.

7/18/19
ambw: 180.8

[Griff]

7/20/19
~1pm
BBM12WS W7D3

2ct pause squat
260x1@8
245x3@9.5
225x3, 3@8
note: I used an RPE calculator for my first backoff. However, for me, doing reps with pauses seems to kill the accuracy of those. The 245x3 was HARD in a (bad) way that I haven't really had since I was running LP.

Floor press
215x1@8
205x3@9
195 x3, 3@8

Press, no belt
95x8@7
105x8, 8, 8@8, 8.5, 9

7/22/19
9:05-10:25 (~15 min break in the middle)
BBM12WS W7D4

2ct paused deadlift
290x1@8
280x3@9
265x3, 3@7

TnG Bench
220x1@8
210x3@9.5
200x3, 3 @9

SLDL
195x8@6
215x8@7
225x8, 8@8

Notes: Feeling pretty unmotivated last night. I started looking back over my log and don't feel like I've made much (if any) progress on this template. Workouts are going fine, but don't feel like I'm getting a great ROI given how much time I'm putting into these workouts. I still have some hope that my lifts will take off in the last month of the program, when it goes from 4d/week to 3 and intensity ramps up. But it was discouraging to look back over my E1RMs and not see any improvement (and with bench, regression) from where I started.

7/23/19
ambw: 180.8

[Griff]

7/23/19
9:05-10:20pm
BBM12WS W8D1

Squat
275x1@7
295x0@lower back spasm while walking out
245x4x4@7-8

Military press
145x1@8.5
120x4x4@7-8

2ct paused bench
135x8@6
145x8@7
155x8, 8, 8@8, 9, 9.5

Notes: Walked out 295 for my top single and my lower back spasmed slightly. Re-racked the bar and considered taking anther attempt, but then decided not to risk it and just did the volume work with 245, which was fine. I've had back spasms in the past, but never had that happen while lifting.

Still generally feeling burnt out on training for strength. I'll finish out 12WS and hope that the drop to 3d/week next week has some positive impact on fatigue/performance. After that I'm planning to run a very bodybuilding-ish program I'm writing myself. Very similar to something that worked very well for me ~10 years ago (when I was by far my biggest and strongest). Really looking forward to a change of pace.

[Wilhelm]

Really looking forward to a change of pace.

I'm definitely enjoying having made a few changes.

[Griff]

Really looking forward to a change of pace.

I'm definitely enjoying having made a few changes.

I'm ready for some pretty big changes Basically having spent the past 2.5 years running two LPs, and a handful of SS/HLM/BBM-style programs and trying (mostly unsuccessfully) to break out significantly past my best LP numbers*, I'm ready to take a break from focusing on strength on the big barbell movements and just bro out for a while.

*except deadlift! My deadlift is way stronger now that I do more than 1 work set/week...

[Griff]

7/25/19
9:05-10:25pm
BBM12WS W8D2

Deadlift
370x1@8
315x4x4@7-8

Bench
220x1@8.5
195x3x5@7

Squat, no belt
165x8@<6
175x8@6.5
185x8x3@7-7.5

Notes: good workout, although ended up taking forever. I probably should have bumped the weights up on squats, but I was just too tired. Oh well. I'll be traveling for a week starting tomorrow, but I should be able to get my W8 D3-4 workouts in at least.

[Griff]

Back from vacation and managed to finish out W8.

7/30/19
BBM12WS W8D3

2ct pause squats
245x1@7.5
225x3@8.5
215x3, 3@8.5

Floor Press
205x1@8
195x3@8.5
185x3x2@8

Military Press
85x8@6
95x8@7
105x8, 7@8, 9
95x7@9

5 sets of bis and tris; some chins

Notes: hadn't eaten enough the prior couple days and didn't have my squat shoes. Not great, but got it done

8/1/19
BBM12WS W8D4

2ct paused DL
295x1@8.5
285x3@9
270x3, 3@8

TnG Bench
225x1@8
215x3@9
205x3, 3@8

SLDL
205x8@6
215x8@7
225x8, 8, 8@8

5 sets of bis and tris

Notes: did much better at getting enough calories and this workout went great. Best my bench has felt in a long time. Elbow issues seem to have really benefited from the time off.

[Griff]

8/5/19
8:35-9:45pm
BBM12WS W9D1

Squat
295x1@8
305x1@9
260x4@9.5
255x4, 4@9, 9.5

Bench
225x1@8
235x1@9 (PR!)
200x4@9.5
195x4, 4@8, 9

2ct Paused Bench
155x4@6.5
165x4@7.5
175x4@8.5
165x4@8

Notes: Good workout overall. First time over 300 on squats in a while and it moved fast. Set a bench PR, which is awesome. But had trouble with all my backoff work. Seems like the singles too a lot out of me and maybe I didn't rest enough after. All the backoffs were supposed to be @8, but using the recommended ~84% of my e1RMs was way too heavy. Probably should have done 250 as backoffs on squat and 195 from the start on bench. Oh well, got it done.

[Griff]

8/6/19
~8:30pm
BBM12WS W9GPP1

Chins
bwx 5, 5
bw+25x5
bwx 5, 5

DB Curls
25sx13, 12, 12, 12, 12

Tricep Pushdowns
37.5x15, 15, 15, 15, 14

25 min spin bike @6

8/7/19

ambw: 181.0

9:00-10:15pm
BBM12WS W9D3

Deadlift
375x1@8.5
315x4x4@8

1ct Paused Bench
205x1@8
215x1@9
190x3x3@8.5

2ct paused SSB Squat
155x4@7
175x4@8
185x4@9
175x4@8

Notes: Some hamstring soreness from heavy squats held me back a little on deads. TONS of pec soreness from all the bench volume on Monday. None of the bench sets felt heavy, but my pecs were so sore and tight it was hard to press. I really liked my new SSB. I'll probably do regular pause squats in this slot for the remainder of the program in the interest of specialization, but I'm looking forward to working with the SSB in my next block.

8/8/19
ambw: 181.4

[Griff]

8/9/19
~9pm
BBM12WS W9D3

Pin Squat
245x1@8
225x3@9
210x3, 3, @8, 8

Pin Bench
205x1@8
195x3@9
185x3, 3 @7.5, 8

2" deficit deadlift
245x4@7
255x4@8
265x4@9
255x4@8

Notes: feeling pretty crappy overall, but got this workout done. First time doing deficit deads--I like them.

8/10/19
BBM12WS W9GPP2
30 min incline treadmill
5 sets of bis and tris

8/12/19
8:50-10pm
BBM12WS W10D1

Squat
275x1@8
285x1@9
255x3, 3@8, 8.5

TnG Bench
205x1@7
225x1@9
200x3, 3@8, 8

2ct paused bench
165x4@7
175x4@8
185x4@9
175x4, 4, @8, 8

Notes: Still feeling a little under the weather. Hips were bothering me a lot over the weekend and it really killed my squats. It feels like I can never string together two good squat workouts in a row. Bench was also super weak feeling. 225 was going to be my set @8 and was hoping to hit 240@9, but 225 was a solid 9. meh.

[Griff]

8/15/19
ambw 180.6

9:15-10:50pm
BBM12WS W10D2

Deadlift
375x1@8
405x1@9 (+20lb PR!)
320x4, 4@8, 8

1ct paused bench
225x1@8
240x1@9.5 (+15lb paused PR; +5 over best TnG bench)
210x3, 3@9, 9.5
195x3, 3@8, 8

2ct Paused Squat
185x4@7
205x4@8
215x4@9
205x4, 4@8, 8

Notes: awesome workout. 405 was obviously the huge highlight. I was worried that it wouldn't even budge from the ground, but then it was a smooth, solid @9. Held it at the top and it didn't even feel that heavy. Really fun stuff

[Griff]

8/16/19
~9pm
BBM12WS W10GPP1

Chins
bwx5
+15x5
+25x5
+15x5
bwx5

4 sets of curls/triceps pushdows

30 min spin bike

8/17/19
~4:30pm
BBM12WS W10D3

Pin Squat
255x1@8
230x3@9

Pin Bench
215x1@8
200x3@9

2.5" Deficit DL
260x4@7
270x4@8
280x4@9
265x4, 4@8, 8

Notes: not bad. pretty easy.

[Griff]

8/19/19
8:35-10:00pm
BBM12WS W11D1

Squat
285x1@8
300x1@9
265x3@9
255x3, 3@8.5, 9

TnG Bench
225x1@8
235x1@9
210x3@9
200x3, 3@8, 9

2ct Paused Bench
170x4@7
180x4@8
190x4@9
180x4, 4@8, 8.5

Notes: Did a bunch of warmup, stretching and foam rolling before lifting, but squats still not feeling great. Everything moves well, but feels like I'm really straining.

Bench went well. I think my paused and TnG bench are basically equal at this point. I guess I've done a ton of paused variations on this program.

[Griff]

8/20/19
~8:30pm
BBM12WS W11GPP1
chins - bwx5; +25x5; bwx5
db curls - 30s x 10x4
tri pd - 40x15, 15, 15, 14
25 minutes spin bike

8/21/19
8:25-9:40pm
BBM12WS W11D2

Deadlift
355x1@8
385x1@9.5
325x3x3@8

1ct paused bench
225x1@8.5
235x1@10
210x2@9
205x2, 2@8.5

2ct paused squat
185x4@7
195x4@8
205x4@9
195x4, 4@8

Notes: Seems like 1 day vs 2+ days rest between workouts makes a huge difference for me. Last week when I PR'ed my deadlift at 405@9 I'd taken two days off beforehand. Similar story looking back through my log--pretty much all (if not all) my big PRs came after a 2-3 day rest. That's probably obvious, but good to keep in mind for testing in the next couple weeks.

[Wilhelm]

8/20/19
~8:30pm
BBM12WS W11GPP1
chins - bwx5; +25x5; bwx5
db curls - 30s x 10x4
tri pd - 40x15, 15, 15, 14
25 minutes spin bike

8/21/19
8:25-9:40pm
BBM12WS W11D2

Deadlift
355x1@8
385x1@9.5
325x3x3@8

1ct paused bench
225x1@8.5
235x1@10
210x2@9
205x2, 2@8.5

2ct paused squat
185x4@7
195x4@8
205x4@9
195x4, 4@8

Notes: Seems like 1 day vs 2+ days rest between workouts makes a huge difference for me. Last week when I PR'ed my deadlift at 405@9 I'd taken two days off beforehand. Similar story looking back through my log--pretty much all (if not all) my big PRs came after a 2-3 day rest. That's probably obvious, but good to keep in mind for testing in the next couple weeks.

I've taken 9 or 10 days off from deadlift in each my three meets.
Single with 66% of projected 3rd attempt 5 days out.
I've never felt weaker from that.
Many younger lifters will take a week.
It's a common, but not universal plan.

I squat heavier much closer to meet day, and that works for me.
At least my opener 5 days out, but actually have done 2nd attempt then.
I'll hit last squat warmup, or even my opener, Wednsday of meet week, and then nothing till meet day.