4/8/19
8:45-9:32pm
MM C1W2D1
Squat - 225x4x3; 225x3x4
Bench - 165x5x7
Notes: Reset my MM calculator based on a 300 squat max. I don't think I'm as weak as my recent performance suggests, but I've clearly lost something since I hit 310@9. Maybe I had somehow inadvertently "peaked"? I dunno, but I feel like 300 is a good estimate given my highly variable performance with squats. Bench was fine. Pecs were actually still a little sore from 7's day, but 165 is light enough that it doesn't matter.
Skipped triceps work--going to hold off on that until after vacation when hopefully it'll be 100%. Instead I did some cardio rearranging my gym.
4/9/19
am bodyweight: 180.4
Griff sometimes lifts, mostly climbs
Moderator: Chebass88
-
Griff
- Registered User
- Posts: 294
- Joined: Tue Apr 24, 2018 8:02 am
- Location: Tx
- Age: 41
-
Griff
- Registered User
- Posts: 294
- Joined: Tue Apr 24, 2018 8:02 am
- Location: Tx
- Age: 41
Re: Griff's Journal -- What am I going to do? Not train.
4/10/19
8:40-10pm
MM YNDTFP C1W2D2
Squat - 180x3; 210x2; 235x1, 1, 255x1; 275x1; 295x1@8.5
Bench - 200x1; 210x1; 185x3, 2, 2, 2, 2, 10@8.5 (rep PR!)
3" block pull - 365x1; 315x4x4
Notes: Well... I ended up going a bit off program today for various reasons. On squat, things finally felt relatively strong, and my e1RM of 300 seemed way too low, so I audibled and worked up to 295 for singles. This was a big confidence boost. No explanation for my poor performance on squats--it just seems to be a highly variable lift for me.
On bench the HVLF calculator had me working up to a 210 single, some slingshot singles at 235 and then doubles at 200. Unfortunately, when I got up to the 200 single my elbow started getting cranky, and it felt pretty bad at 210. No way I was going to risk overloading it with 235, so I dropped to 185 and did a triple and some doubles. Throughout I kept thinking "Man, 185 feels light... like maybe I could get 10 reps". So I did an AMRAP(ish) set at the end and got to 10 pretty easily.
On deadlifts, I recently made some stall mat and plywood squares to use as pulling blocks or for deficit pulls, so I decided to try them out and they worked well.
I have a week and a half until I leave for a 10-day vacation where I probably won't train at all. After that I'm up in the air about continuing MM or trying BBM 12-week strength. I like MM a lot, but I feel like my performance varies enough that I might be better off on an RPE-based program.
4/11/19
am bodyweight: 179.6
Slept badly last night. Thanks, kids!
8:40-10pm
MM YNDTFP C1W2D2
Squat - 180x3; 210x2; 235x1, 1, 255x1; 275x1; 295x1@8.5
Bench - 200x1; 210x1; 185x3, 2, 2, 2, 2, 10@8.5 (rep PR!)
3" block pull - 365x1; 315x4x4
Notes: Well... I ended up going a bit off program today for various reasons. On squat, things finally felt relatively strong, and my e1RM of 300 seemed way too low, so I audibled and worked up to 295 for singles. This was a big confidence boost. No explanation for my poor performance on squats--it just seems to be a highly variable lift for me.
On bench the HVLF calculator had me working up to a 210 single, some slingshot singles at 235 and then doubles at 200. Unfortunately, when I got up to the 200 single my elbow started getting cranky, and it felt pretty bad at 210. No way I was going to risk overloading it with 235, so I dropped to 185 and did a triple and some doubles. Throughout I kept thinking "Man, 185 feels light... like maybe I could get 10 reps". So I did an AMRAP(ish) set at the end and got to 10 pretty easily.
On deadlifts, I recently made some stall mat and plywood squares to use as pulling blocks or for deficit pulls, so I decided to try them out and they worked well.
I have a week and a half until I leave for a 10-day vacation where I probably won't train at all. After that I'm up in the air about continuing MM or trying BBM 12-week strength. I like MM a lot, but I feel like my performance varies enough that I might be better off on an RPE-based program.
4/11/19
am bodyweight: 179.6
Slept badly last night. Thanks, kids!
-
Griff
- Registered User
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- Location: Tx
- Age: 41
Re: Griff's Journal -- What am I going to do? Not train.
4/12/19
am bodyweight: 179.4
Didn't do any cardio last night--decided I needed a quiet evening more. Spent some time reading and went to bed early. Both kids still woke up once each in the night, but only for a minute each time and I was so tired I fell right back to sleep. Feeling much better today.
am bodyweight: 179.4
Didn't do any cardio last night--decided I needed a quiet evening more. Spent some time reading and went to bed early. Both kids still woke up once each in the night, but only for a minute each time and I was so tired I fell right back to sleep. Feeling much better today.
-
Griff
- Registered User
- Posts: 294
- Joined: Tue Apr 24, 2018 8:02 am
- Location: Tx
- Age: 41
Re: Griff's Journal -- What am I going to do? Not train.
4/12/19
MM C1W2D3
Squat - 245x3x3; 245x3x2
CGBP - 175x3x3; 195x3x2
SGDL - 220x4x5
Notes: Eh, fine. Squats were still hard, but kind of hard to judge RPE--not grindy, at least. Just felt heavy.
CGBP was pretty easy at 175, moderately hard at 195. I narrowed my grip quite a bit. Normal grip is ring-on-rings, I went just an inch or two outside the smooth for CGBP.
4/13/19
MM C1W2D4
Press density block (10 min) 110x5, 5, 5, 4, 4, 3, 2, 1 (29 total)
Then, because I was at the YMCA, rather than doing cardio like I should have I decided to pay around with some of the new equipment...
Leg press - 2pps x 12, 12, 8
Notes: wow, I think my quads are really week. This is just a normal plate loaded LP that people load up with a dozen plates, but 2 plates/side was a real struggle. I may need to make doing these at the Y a higher priority. Or possibly focusing on front squats for a while.
Powercleans - up to 165 for 3 singles.
Deadlifts - up to 365x1@8
Notes: so the YMCA got really nice new platforms, urethane bumpers and a 28mm oly bar. Felt compelled to try cleans--they were light and awkward. The worked up to a moderately heavy single on DL. 28mm bar felt great to grip. The urethane bumpers are really annoying, though. They don't have enough of a lip to grip, and they're actually kind of slippery and hard to hold. Also, the Y doesn't have a deadlift jack, so loading plates was torture. Still, I think I can make this work during the hottest months of summer.
4/15/19
am bodyweight: 180.0
MM C1W2D3
Squat - 245x3x3; 245x3x2
CGBP - 175x3x3; 195x3x2
SGDL - 220x4x5
Notes: Eh, fine. Squats were still hard, but kind of hard to judge RPE--not grindy, at least. Just felt heavy.
CGBP was pretty easy at 175, moderately hard at 195. I narrowed my grip quite a bit. Normal grip is ring-on-rings, I went just an inch or two outside the smooth for CGBP.
4/13/19
MM C1W2D4
Press density block (10 min) 110x5, 5, 5, 4, 4, 3, 2, 1 (29 total)
Then, because I was at the YMCA, rather than doing cardio like I should have I decided to pay around with some of the new equipment...
Leg press - 2pps x 12, 12, 8
Notes: wow, I think my quads are really week. This is just a normal plate loaded LP that people load up with a dozen plates, but 2 plates/side was a real struggle. I may need to make doing these at the Y a higher priority. Or possibly focusing on front squats for a while.
Powercleans - up to 165 for 3 singles.
Deadlifts - up to 365x1@8
Notes: so the YMCA got really nice new platforms, urethane bumpers and a 28mm oly bar. Felt compelled to try cleans--they were light and awkward. The worked up to a moderately heavy single on DL. 28mm bar felt great to grip. The urethane bumpers are really annoying, though. They don't have enough of a lip to grip, and they're actually kind of slippery and hard to hold. Also, the Y doesn't have a deadlift jack, so loading plates was torture. Still, I think I can make this work during the hottest months of summer.
4/15/19
am bodyweight: 180.0
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Griff
- Registered User
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- Joined: Tue Apr 24, 2018 8:02 am
- Location: Tx
- Age: 41
Re: Griff's Journal -- What am I going to do? Not train.
4/15/19
9-10:15pm
MM C2W1W1
Squat - 210x5x6
Bench - 155x5x7
Deadlift - 355x1@7.5; 385x1@9-9.5 (+15lb PR); 315x5@9; 295x5@8; 275x5@tired
Notes: Squats felt terrible again to start--way harder than they should have. After adjusting my belt, I realized that it was a little off and digging into my hips awkwardly at the bottom. It was a really small adjustment, but made a huge difference--it was totally screwing up my bracing. I realize that my bad squat workouts have all been since the weather warmed up and I stopped wearing a sweatshirt--I think I have to be a lot more careful about positioning without that extra layer under the belt. Once I got the belt positioning and bracing straightened out the last three sets were super fast and easy.
Bench was easy.
My elbow felt fine, but rather than risk irritating it by jumping back into triceps work, I decided to do some deads. Things felt good, so I ended up working up to a 15lb PR. Also pulled 315x5, which is a rep PR and then a couple more backoffs. Been having a rough past couple weeks--doing some heavy pulls and setting a decent PR (with some left in the tank) felt good.
4/16/19
ambw: 179.8
9-10:15pm
MM C2W1W1
Squat - 210x5x6
Bench - 155x5x7
Deadlift - 355x1@7.5; 385x1@9-9.5 (+15lb PR); 315x5@9; 295x5@8; 275x5@tired
Notes: Squats felt terrible again to start--way harder than they should have. After adjusting my belt, I realized that it was a little off and digging into my hips awkwardly at the bottom. It was a really small adjustment, but made a huge difference--it was totally screwing up my bracing. I realize that my bad squat workouts have all been since the weather warmed up and I stopped wearing a sweatshirt--I think I have to be a lot more careful about positioning without that extra layer under the belt. Once I got the belt positioning and bracing straightened out the last three sets were super fast and easy.
Bench was easy.
My elbow felt fine, but rather than risk irritating it by jumping back into triceps work, I decided to do some deads. Things felt good, so I ended up working up to a 15lb PR. Also pulled 315x5, which is a rep PR and then a couple more backoffs. Been having a rough past couple weeks--doing some heavy pulls and setting a decent PR (with some left in the tank) felt good.
4/16/19
ambw: 179.8
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Griff
- Registered User
- Posts: 294
- Joined: Tue Apr 24, 2018 8:02 am
- Location: Tx
- Age: 41
Re: Griff's Journal -- What am I going to do? Not train.
4/17/19
9:05-10:10pm
MM C2W1D2
Squat - 180x3; 210x2; 235x1x2; 240x1; 255x1x3
Bench - 170x5x7
Deadlift - 340x1; 280x4x5
Notes: Good session. Back was somewhat fatigued from (off program) heavy pulling two days prior, but not too bad.
Wishing I had a pioneer-cut belt at the moment. Now that I'm not wearing a sweatshirt to lift I'm right in between holes. 3rd hole is a little loose, 4th hole is a little tight and cuts into my hips at the bottom. A little loose seems to be preferable. Maybe I should just get fatter.
9:05-10:10pm
MM C2W1D2
Squat - 180x3; 210x2; 235x1x2; 240x1; 255x1x3
Bench - 170x5x7
Deadlift - 340x1; 280x4x5
Notes: Good session. Back was somewhat fatigued from (off program) heavy pulling two days prior, but not too bad.
Wishing I had a pioneer-cut belt at the moment. Now that I'm not wearing a sweatshirt to lift I'm right in between holes. 3rd hole is a little loose, 4th hole is a little tight and cuts into my hips at the bottom. A little loose seems to be preferable. Maybe I should just get fatter.
-
Griff
- Registered User
- Posts: 294
- Joined: Tue Apr 24, 2018 8:02 am
- Location: Tx
- Age: 41
Re: Griff's Journal -- What am I going to do? Not train.
Very belated updates
4/19/19
MM C2W1D3
Squat - 240x3x5
Bench - 160x7x7
SGDL - 205x5x4
4/20/19
MMC2W1D4
Press - 145x,F 1@10
; 115x5, 5, 5, 3, 3
Leg press
10-day pivot block/intermezzo
Flew to Italy with the wife and kids. Hiked all over Rome and Florence. Averaged 6-7 miles walking/day, much of it carrying my 33lb daughter or 45lb son on my back. Zero weight training--not so much as a pushup. Didn't weigh myself, but could tell I was dropping weight based on my belt fit. Diet was approximately 70/30/0 carb/fat/protein for the entire trip.
5/1/19
5:30-6:10am
Squat - 225x5x2@<6
Bench - 165x5x4@<6
Deadlift - 275x5@6
Notes: I was up with my son at 2:40am due to jet lag. Tons of extra time before I had to be in to work, so I did a short, sweet LP-ish workout to get a feel for the weights. Was really surprised how good squatting felt--225 moved much easier than it had in recent workouts before the layoff. Bench felt fine--not amazing, but it'll come back fast. Deadlifting was surprisingly hard(er), although I was feeling wiped out at that point--combination of a hot garage, limited sleep, low back fatigue from carrying kids yesterday, 12+hours on planes, etc. Intended to do two work sets of deads, but cut it after the first. No point in burying myself when I'm already exhausted.
I'll probably do a similar workout Friday evening (assuming I'm over the jet lag by then), and then start the BBM 12-week strength. I liked the MM workouts the past couple weeks, but I have the BBM template and want to give it a try. I'd really like to hit a 1000lb total and 405+ deadlift by the end of 12 weeks. Then probably move back to something like MM/HVLF.
Weighed myself post-breakfast, coffee, protein shake, etc and was 175.8, so I dropped like 4-5 pounds. Some of that was obviously water--I didn't bring creatine on vacation. I think that will bounce back quickly, too, once I get back to my normal routine.
4/19/19
MM C2W1D3
Squat - 240x3x5
Bench - 160x7x7
SGDL - 205x5x4
4/20/19
MMC2W1D4
Press - 145x,F 1@10
; 115x5, 5, 5, 3, 3Leg press
10-day pivot block/intermezzo
Flew to Italy with the wife and kids. Hiked all over Rome and Florence. Averaged 6-7 miles walking/day, much of it carrying my 33lb daughter or 45lb son on my back. Zero weight training--not so much as a pushup. Didn't weigh myself, but could tell I was dropping weight based on my belt fit. Diet was approximately 70/30/0 carb/fat/protein for the entire trip.
5/1/19
5:30-6:10am
Squat - 225x5x2@<6
Bench - 165x5x4@<6
Deadlift - 275x5@6
Notes: I was up with my son at 2:40am due to jet lag. Tons of extra time before I had to be in to work, so I did a short, sweet LP-ish workout to get a feel for the weights. Was really surprised how good squatting felt--225 moved much easier than it had in recent workouts before the layoff. Bench felt fine--not amazing, but it'll come back fast. Deadlifting was surprisingly hard(er), although I was feeling wiped out at that point--combination of a hot garage, limited sleep, low back fatigue from carrying kids yesterday, 12+hours on planes, etc. Intended to do two work sets of deads, but cut it after the first. No point in burying myself when I'm already exhausted.
I'll probably do a similar workout Friday evening (assuming I'm over the jet lag by then), and then start the BBM 12-week strength. I liked the MM workouts the past couple weeks, but I have the BBM template and want to give it a try. I'd really like to hit a 1000lb total and 405+ deadlift by the end of 12 weeks. Then probably move back to something like MM/HVLF.
Weighed myself post-breakfast, coffee, protein shake, etc and was 175.8, so I dropped like 4-5 pounds. Some of that was obviously water--I didn't bring creatine on vacation. I think that will bounce back quickly, too, once I get back to my normal routine.
-
Griff
- Registered User
- Posts: 294
- Joined: Tue Apr 24, 2018 8:02 am
- Location: Tx
- Age: 41
Re: Griff's Journal -- What am I going to do? Not train.
5/3/19
Squat - sharp hamstring/abductor pain during warmups
Bench - 185x5x3
Notes: my hamstrings/abductors were still very sore from Wednesday (first time squatting in 11 days) and I started trying to warmup, but almost immediately felt a tug in my hamstrings and aborted all squat and deadlift work after trying to work through it during warmups. Oh well.
5/5/19
9:30-10:15am
BBM 12WS W1D1
Squat - 225x5@7.5; 230x5@8; 240x5@8.5 (292 e1RM)
Press - 115x5@6.5; 125x5x2@9.5, 9.5
Pendlay Row - 135x10@6.5; 145x10@8.5; 150x10@9
Notes: Quick workout. Squats felt okay, but some residual soreness limited things a little. Still, not a bad starting point. Press was really tricky--115 felt way too easy. The first rep of 125 got way off balance and made the rest of the set a grind. The second set of 125 felt super easy... until the final rep, which was a total grind out of nowhere. Rows were fun.
5/6/19
ambw: 176.2
5/7/19
ambw:177.2
Squat - sharp hamstring/abductor pain during warmups
Bench - 185x5x3
Notes: my hamstrings/abductors were still very sore from Wednesday (first time squatting in 11 days) and I started trying to warmup, but almost immediately felt a tug in my hamstrings and aborted all squat and deadlift work after trying to work through it during warmups. Oh well.
5/5/19
9:30-10:15am
BBM 12WS W1D1
Squat - 225x5@7.5; 230x5@8; 240x5@8.5 (292 e1RM)
Press - 115x5@6.5; 125x5x2@9.5, 9.5
Pendlay Row - 135x10@6.5; 145x10@8.5; 150x10@9
Notes: Quick workout. Squats felt okay, but some residual soreness limited things a little. Still, not a bad starting point. Press was really tricky--115 felt way too easy. The first rep of 125 got way off balance and made the rest of the set a grind. The second set of 125 felt super easy... until the final rep, which was a total grind out of nowhere. Rows were fun.
5/6/19
ambw: 176.2
5/7/19
ambw:177.2
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Griff
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- Location: Tx
- Age: 41
Re: Griff's Journal -- What am I going to do? Not train.
5/7/19
8:55-9:55pm
BBM 12WS W1D2
Deadlift
(e1RM 365)
1ct Paused Bench
(e1RM 227)
303 Tempo Squat
Notes: really fatigued/sleepy/unmotivated for this session, but it went okay. Deadlifts felt awkward, but not terribly heavy--maybe should have done an extra warmup set or two. Bench felt good--considered being a little more aggressive, but its been a long time since I've done paused bench, so this these weights worked well. Tempo squats are miserable. But definitely challenging at hilariously light weights.
5/8/19
ambw:178.0
8:55-9:55pm
BBM 12WS W1D2
Deadlift
Code: Select all
275.0 LBS 5 REPS 7.0 RPE
295.0 LBS 5 REPS 8.0 RPE
305.0 LBS 5 REPS 9.0 RPE
1ct Paused Bench
Code: Select all
175.0 LBS 5 REPS 7.0 RPE
185.0 LBS 5 REPS 8.0 RPE
190.0 LBS 5 REPS 9.0 RPE303 Tempo Squat
Code: Select all
95.0 LBS 10 REPS 7.0 RPE
115.0 LBS 10 REPS 8.0 RPE
125.0 LBS 10 REPS 9.0 RPE5/8/19
ambw:178.0
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Griff
- Registered User
- Posts: 294
- Joined: Tue Apr 24, 2018 8:02 am
- Location: Tx
- Age: 41
Re: Griff's Journal -- What am I going to do? Not train.
5/8/19
8:45-9:30pm
BBM 12WS GPPW1
7-min density block chins - 5, 5, 5, 5, 5, 3, 2 (30)
Triceps pushdown - 30x15x3
EZ Curl - bar+20x15x3
20-minutes jogging with the dog
No ab work
Notes: no elbow issues with chins, triceps or curls. Fingers crossed that's behind me.
5/9/19
ambw: 178.2
8:45-9:30pm
BBM 12WS GPPW1
7-min density block chins - 5, 5, 5, 5, 5, 3, 2 (30)
Triceps pushdown - 30x15x3
EZ Curl - bar+20x15x3
20-minutes jogging with the dog
No ab work
Notes: no elbow issues with chins, triceps or curls. Fingers crossed that's behind me.
5/9/19
ambw: 178.2
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Griff
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- Posts: 294
- Joined: Tue Apr 24, 2018 8:02 am
- Location: Tx
- Age: 41
Re: Griff's Journal -- What am I going to do? Not train.
Been too busy to post the last couple workouts. They went well, though.
5/9/19
BBM 12WS W1D3
Beltless Squat
Slingshot Bench
Pin press @ shoulders
5/11/19
BBM 12WS W1D4
2.5" block pull
Leg Press
CGBP
5/9/19
BBM 12WS W1D3
Beltless Squat
Code: Select all
205.0 LBS 4 REPS 7.0 RPE
215.0 LBS 4 REPS 8.5 RPE
225.0 LBS 4 REPS 9.0 RPECode: Select all
WEIGHT REPS RPE
205.0 LBS 4 REPS 7.0 RPE
215.0 LBS 4 REPS 8.0 RPE
225.0 LBS 4 REPS 9.0 RPECode: Select all
WEIGHT REPS RPE
75.0 LBS 10 REPS 7.0 RPE
85.0 LBS 10 REPS 8.0 RPE
90.0 LBS 10 REPS 9.0 RPEBBM 12WS W1D4
2.5" block pull
Code: Select all
WEIGHT REPS RPE
275.0 LBS 4 REPS 7.5 RPE
285.0 LBS 4 REPS 8.5 RPE
295.0 LBS 4 REPS 9.5 RPECode: Select all
WEIGHT REPS RPE
180.0 LBS 10 REPS 7.0 RPE
200.0 LBS 10 REPS 8.0 RPE
220.0 LBS 10 REPS 9.0 RPECode: Select all
WEIGHT REPS RPE
165.0 LBS 4 REPS 7.0 RPE
175.0 LBS 4 REPS 7.5 RPE
185.0 LBS 4 REPS 8.5 RPE-
Griff
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- Location: Tx
- Age: 41
Re: Griff's Journal -- What am I going to do? Not train.
5/13/19
9:05-10:15pm
BBM 12WS W2D1
Squat
Press
Pendlay Row
Notes: Got a late start, so pushed the pace a little to get this done in just over an hour. It was also pretty hot and I was too lazy to set up the big fan. I was exhausted by the end. Still, good workout. Really enjoying this template so far.
9:05-10:15pm
BBM 12WS W2D1
Squat
Code: Select all
WEIGHT REPS RPE
285.0 LBS 1 REPS 8.0 RPE
225.0 LBS 5 REPS 6.0 RPE
225.0 LBS 5 REPS 6.0 RPE
225.0 LBS 5 REPS 7.0 RPE
225.0 LBS 5 REPS 7.0 RPE
225.0 LBS 5 REPS 7.0 RPECode: Select all
WEIGHT REPS RPE
135.0 LBS 1 REPS 8.0 RPE
105.0 LBS 5 REPS 5.0 RPE
105.0 LBS 5 REPS 6.0 RPE
105.0 LBS 5 REPS 6.0 RPE
105.0 LBS 5 REPS 6.0 RPE
105.0 LBS 5 REPS 7.0 RPECode: Select all
WEIGHT REPS RPE
135.0 LBS 10 REPS 7.0 RPE
145.0 LBS 10 REPS 8.0 RPE
155.0 LBS 10 REPS 9.0 RPE
145.0 LBS 10 REPS 9.0 RPE-
Griff
- Registered User
- Posts: 294
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- Location: Tx
- Age: 41
Re: Griff's Journal -- What am I going to do? Not train.
5/14/19
BBM 12WS W2GPP1
7 min density block planks (~30s on/30s off)
EZ curls - bar+22.5x15x3
Tri Pushdowns - 32.5x15x3
Notes: nothing exciting. Got home late, didn't feel like working out, but got a quick session in.
BBM 12WS W2GPP1
7 min density block planks (~30s on/30s off)
EZ curls - bar+22.5x15x3
Tri Pushdowns - 32.5x15x3
Notes: nothing exciting. Got home late, didn't feel like working out, but got a quick session in.
-
Griff
- Registered User
- Posts: 294
- Joined: Tue Apr 24, 2018 8:02 am
- Location: Tx
- Age: 41
Re: Griff's Journal -- What am I going to do? Not train.
5/15/19
8:45-10:15pm
BBM 12WS W2D2
Deadlift
1ct Bench
303 Tempo Squat
Notes: Had a repeat of my hamstring/adductor issue--warming up I was pretty sore from Monday and started doing some bodyweight squats. Almost immediately felt a strain in my hamstring/adductor. Stopped and spent a bunch of time stretching, etc. and was finally able to get into position to deadlift. Still, it was limiting, especially on the volume sets. Need to figure out how to keep this from happening. I think I need to stretch/move more throughout the day after heavy squat sessions.
5/16/19
ambw: 177.8
Feeling drained today. Didn't sleep well and work is stressful.
8:45-10:15pm
BBM 12WS W2D2
Deadlift
Code: Select all
335.0 LBS 1 REPS 8.0 RPE
265.0 LBS 5 REPS 6.0 RPE
265.0 LBS 5 REPS 6.0 RPE
265.0 LBS 5 REPS 6.0 RPE
265.0 LBS 5 REPS 7.0 RPE
265.0 LBS 5 REPS 8.0 RPECode: Select all
215.0 LBS 1 REPS 8.0 RPE
170.0 LBS 5 REPS 6.0 RPE
170.0 LBS 5 REPS 7.0 RPE
170.0 LBS 5 REPS 6.0 RPE
170.0 LBS 5 REPS 6.0 RPE
170.0 LBS 5 REPS 8.0 RPECode: Select all
95.0 LBS 10 REPS 6.5 RPE
115.0 LBS 10 REPS 8.0 RPE
125.0 LBS 10 REPS 9.0 RPE
115.0 LBS 10 REPS 8.5 RPE5/16/19
ambw: 177.8
Feeling drained today. Didn't sleep well and work is stressful.
-
Griff
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- Posts: 294
- Joined: Tue Apr 24, 2018 8:02 am
- Location: Tx
- Age: 41
Re: Griff's Journal -- What am I going to do? Not train.
5/16/19
BBM 12WS W2GPP2
7-min block chins - bw x 6, 5, 5, 5, 5, 4, 3 (+3 total)
ez curls - 22.5x15x3
tri pushdowns - 35x15, 12, 12
25 min spin bike - moderate intensity
5/17/19
ambw: 178.8
Notes: back to tracking calories this past week, targeting a very slight surplus, gaining 1-2lb/month.
BBM 12WS W2GPP2
7-min block chins - bw x 6, 5, 5, 5, 5, 4, 3 (+3 total)
ez curls - 22.5x15x3
tri pushdowns - 35x15, 12, 12
25 min spin bike - moderate intensity
5/17/19
ambw: 178.8
Notes: back to tracking calories this past week, targeting a very slight surplus, gaining 1-2lb/month.
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Griff
- Registered User
- Posts: 294
- Joined: Tue Apr 24, 2018 8:02 am
- Location: Tx
- Age: 41
Re: Griff's Journal -- What am I going to do? Not train.
5/17/19
~9-10pm
BBM 12WS W2D3
Squat, no belt
210x4@7
220x4@8
230x4@9
220x4, 4@8.5, 9
SS Bench
210x4@7
220x4@8.5
225x4@9
215x4, 4@8.5,9
303 Tempo Squat
75x10@6.5
85x10@8
92.5x10@8.5
87.5x10@8.5
Notes: SS bench started bothering my right elbow again
5/18/19
10:30-10:45am; 1-2pm
BBM 12WS W2D4
Leg Press
180x10@6.5
210x10@8
230x10@8.5
210x10@8
3" block pull
275x4@7
290x4@8
300x4@9
285x4, 4@8, 8.5
CGBP
165x4@6.5
175x4@7.5
190x4@9
180x4, 4@8.5, 8.5
Notes: had to split this workout up--did leg press first at the Y, then rack pulls and CGBP at home in the garage. Worked out pretty well.
5/19/19
5-5:40pm
BBM 12WS W3 GPP1
25 min airdyne@6
EZ Curl - 42x15x3
Triceps pushdown - 72x15x3
Notes: done at the Y, so the weights are different from what I use in my garage. They felt pretty comparable, thought
5/20/19
ambw: 179.0
Feeling very tired. Got a late start watching GOT finale last night. Should have just gone to sleep
~9-10pm
BBM 12WS W2D3
Squat, no belt
210x4@7
220x4@8
230x4@9
220x4, 4@8.5, 9
SS Bench
210x4@7
220x4@8.5
225x4@9
215x4, 4@8.5,9
303 Tempo Squat
75x10@6.5
85x10@8
92.5x10@8.5
87.5x10@8.5
Notes: SS bench started bothering my right elbow again
5/18/19
10:30-10:45am; 1-2pm
BBM 12WS W2D4
Leg Press
180x10@6.5
210x10@8
230x10@8.5
210x10@8
3" block pull
275x4@7
290x4@8
300x4@9
285x4, 4@8, 8.5
CGBP
165x4@6.5
175x4@7.5
190x4@9
180x4, 4@8.5, 8.5
Notes: had to split this workout up--did leg press first at the Y, then rack pulls and CGBP at home in the garage. Worked out pretty well.
5/19/19
5-5:40pm
BBM 12WS W3 GPP1
25 min airdyne@6
EZ Curl - 42x15x3
Triceps pushdown - 72x15x3
Notes: done at the Y, so the weights are different from what I use in my garage. They felt pretty comparable, thought
5/20/19
ambw: 179.0
Feeling very tired. Got a late start watching GOT finale last night. Should have just gone to sleep
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Griff
- Registered User
- Posts: 294
- Joined: Tue Apr 24, 2018 8:02 am
- Location: Tx
- Age: 41
Re: Griff's Journal -- What am I going to do? Not train.
5/21/19
9:05-10:20pm
BBM 12WS W3D1
Squat
290x1@8
230x5x5@7-8
Military Press
137.5@8
110x5x5@6-8
Pendlay Row
135x10@7
145x10@8
155x10@9
145x10@8.5
Notes: was feeling pretty exhausted heading into the session and the garage was still over 90 degrees when I started the workout (ugh), but got it done. Squats felt hard, but moved fine. Military press felt great--probably would have rated 137.5 @7 based on feel/speed, except that military press is weird and moves fast up until I suddenly fail. Rows were better than last week. Pushed the pace to get this session done in 75 minutes, but actually felt pretty good at the end.
5/22/19
ambw: 178.0
got to bed at midnight, then was up from 1:30-3:30--just couldn't turn my brain off. Luckily I was able to sleep in until after 7, so I actually feel okay today. Hopefully I don't crash this evening--I really want to get W3D2 in tonight, otherwise I'm going to get off track and I have some travel coming up where its going to be hard to find a gym.
9:05-10:20pm
BBM 12WS W3D1
Squat
290x1@8
230x5x5@7-8
Military Press
137.5@8
110x5x5@6-8
Pendlay Row
135x10@7
145x10@8
155x10@9
145x10@8.5
Notes: was feeling pretty exhausted heading into the session and the garage was still over 90 degrees when I started the workout (ugh), but got it done. Squats felt hard, but moved fine. Military press felt great--probably would have rated 137.5 @7 based on feel/speed, except that military press is weird and moves fast up until I suddenly fail. Rows were better than last week. Pushed the pace to get this session done in 75 minutes, but actually felt pretty good at the end.
5/22/19
ambw: 178.0
got to bed at midnight, then was up from 1:30-3:30--just couldn't turn my brain off. Luckily I was able to sleep in until after 7, so I actually feel okay today. Hopefully I don't crash this evening--I really want to get W3D2 in tonight, otherwise I'm going to get off track and I have some travel coming up where its going to be hard to find a gym.
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Griff
- Registered User
- Posts: 294
- Joined: Tue Apr 24, 2018 8:02 am
- Location: Tx
- Age: 41
Re: Griff's Journal -- What am I going to do? Not train.
So since I last posted things got a little off track. I wasn't able to use my garage gym the end of last week, so W3D2 and D3 were done at the YMCA and went okay. The equipment there is nice, but not good (benches too high, racks too wide, no center knurl on bars). In particular, the new Matrix racks look really nice, but are in fact terrible to use. Maybe I'll post a rant about it in the equipment forum when I have a chance.
Then, over the holiday weekend I got slammed with work and came down with a cold. So I missed W3D3 and didn't make it back to the gym until last night. I did a simple S/B/D session last night, which went pretty well considering, and I think I can get back on track and pick up with W4D1 this weekend. Hopefully get through all of W4 by Thursday evening, since I'll be traveling next Fri-Sun. Fingers crossed no more setbacks...
5/30/19
9-10:15pm
Squat
225x5@6
235x5@7
245x5, 5, 5@8
Bench
185x5x5@6-8.5 (first 2 sets done tng; sets 3 and 4 has the last rep paused; last set done all paused)
Deadlift
255x5@6
275x5@7
Notes: This went as well as could have been expected considering I'm still a little sick and sleep deprived. It was really good to get back to my equipment at home. Squats and bench felt really good. Deadlifts were kind of meh, but I was really tired by the time I got to them. I'd also ordered new straps from Ironmind to replace my old cotton straps that are nearly ripped through... and I hated the new straps. Maybe I'll give them one more shot, but I found them really hard to use and they never felt secure. They seemed to catch on the knurling when I tried to tighten them, but then slip constantly throughout the lift.
Then, over the holiday weekend I got slammed with work and came down with a cold. So I missed W3D3 and didn't make it back to the gym until last night. I did a simple S/B/D session last night, which went pretty well considering, and I think I can get back on track and pick up with W4D1 this weekend. Hopefully get through all of W4 by Thursday evening, since I'll be traveling next Fri-Sun. Fingers crossed no more setbacks...
5/30/19
9-10:15pm
Squat
225x5@6
235x5@7
245x5, 5, 5@8
Bench
185x5x5@6-8.5 (first 2 sets done tng; sets 3 and 4 has the last rep paused; last set done all paused)
Deadlift
255x5@6
275x5@7
Notes: This went as well as could have been expected considering I'm still a little sick and sleep deprived. It was really good to get back to my equipment at home. Squats and bench felt really good. Deadlifts were kind of meh, but I was really tired by the time I got to them. I'd also ordered new straps from Ironmind to replace my old cotton straps that are nearly ripped through... and I hated the new straps. Maybe I'll give them one more shot, but I found them really hard to use and they never felt secure. They seemed to catch on the knurling when I tried to tighten them, but then slip constantly throughout the lift.
-
Griff
- Registered User
- Posts: 294
- Joined: Tue Apr 24, 2018 8:02 am
- Location: Tx
- Age: 41
Re: Griff's Journal -- What am I going to do? Not train.
5/31/19
BBM 12WS W3GPP2
7 minute chins - bwx6, 6, 6, 6, 6, 3 (33 total)
EZ curls - 25x15x3
Triceps push down - 35x15x3
Spin bike 25 minutes, moderate intensity (although my wife walked in and said it looked too easy)
6/1/19
BBM 12WS W3D4
Rack pull - mid-shin
275x4@7
290x4@8
305x4@9.5
285x4, 4 @8.5, 9
CGBP
165x4@7
180x4@8
190x4@9.5
180x4, 4, 4@8.5, 8.5, 9
Leg Press
180x10@6
220x10@8
240x10@9
220x10@8
Notes: I did this at the Y. Rack pulls are tricky there because the racks down go low enough and there’s not a good way of setting up block pulls. I ended up standing on a block, pulling off the pins in the rack. Not ideal, but worked okay. Everything else was fine.
Edit: forgot to mention, I’d planning on just moving on the Week 4 and skipping W3D4, but decided it was better to run every workout, even off schedule.
BBM 12WS W3GPP2
7 minute chins - bwx6, 6, 6, 6, 6, 3 (33 total)
EZ curls - 25x15x3
Triceps push down - 35x15x3
Spin bike 25 minutes, moderate intensity (although my wife walked in and said it looked too easy)
6/1/19
BBM 12WS W3D4
Rack pull - mid-shin
275x4@7
290x4@8
305x4@9.5
285x4, 4 @8.5, 9
CGBP
165x4@7
180x4@8
190x4@9.5
180x4, 4, 4@8.5, 8.5, 9
Leg Press
180x10@6
220x10@8
240x10@9
220x10@8
Notes: I did this at the Y. Rack pulls are tricky there because the racks down go low enough and there’s not a good way of setting up block pulls. I ended up standing on a block, pulling off the pins in the rack. Not ideal, but worked okay. Everything else was fine.
Edit: forgot to mention, I’d planning on just moving on the Week 4 and skipping W3D4, but decided it was better to run every workout, even off schedule.
-
Griff
- Registered User
- Posts: 294
- Joined: Tue Apr 24, 2018 8:02 am
- Location: Tx
- Age: 41
Re: Griff's Journal -- What am I going to do? Not train.
6/2/19
BBM 12WS W4D1
Squat
275x1@8
235x4x5@7-8
Military press
140x1@8
115x4x5@7-8
Pendlay Row
135x10@7
145x10@8
155x10@9
145x10@9
Notes: Squat was tough—my whole back was really fatigued from rack pulls yesterday. Same with my quads from leg press. I went a little above the prescribed percentage for squat backoffs, but it went fine—not at all grindy. Press felt strong. High rep rows are always exhausting.
BBM 12WS W4D1
Squat
275x1@8
235x4x5@7-8
Military press
140x1@8
115x4x5@7-8
Pendlay Row
135x10@7
145x10@8
155x10@9
145x10@9
Notes: Squat was tough—my whole back was really fatigued from rack pulls yesterday. Same with my quads from leg press. I went a little above the prescribed percentage for squat backoffs, but it went fine—not at all grindy. Press felt strong. High rep rows are always exhausting.