BBM PB I Block 1. Cycle 2. Session C.

sRPE @6.5

BW - 202

Deadlift - 

370X5 @8

355X5, 5 @7/8

Hammer Incline - 120X8, 8, 8 @8/10

Seated DB Press - 

45sX13 @ 10

40sX12, 10 @9/10

Toes-to-Bar - BWX6, 6, 6 @~8

Standing Calf Raises - X16, 16, 16 @~8

Last session before vacation.  Added the TTB in since I'm skipping all the GPP sessions this week.

On Deadlift, 370X5 is a Rep PR, and 355 for, effectively, 3X5 is a Volume PR.

On TTB, 3X6 is a Volume PR.

BBM PB I Block 1. Cycle 2. Session B.

sRPE @6.5

BW - 201

Bench - 

200X5 @8

190X5, 5, 5 @7/8

SSB Squat - 190X10, 10 @~8

DB Rows (Myo-Reps) - 75X15, 5, 5, 5, 5, 5 @7/9

Curls - 55X18, 12, 11 @9/10

DB Rear Delts - 15sX15, 14, 13 @9/10

Again throwing the "main" lift from a GPP day in here (curls) because of compressed schedule due to vacation.

BBM PB I Block 1. Cycle 2. Session A.

sRPE @7

BW - 201

Squat - 

305X5 @8

290X5, 5 @7/8

Press - 100X8, 8, 8 @8/~9

GHR - BWX10, 10 @8

Chin-Ups - BW+5X3, 3, 3, 3 @7.5/8

Toes-to-Bar - BWX5, 5, 5 @7/9

BG Split-Squats (on wedge) - BWX16, 16, 16 @~7

Schedule once again cramped by vacation plans, etc., so I tacked Chins and TTB from the GPP days I'm skipping onto this session.

100 for 3X8 on Press ties a Volume PR.

There's an adjustable wedge at the gym that must be meant for close-stance BW squats or something.  I tried it out today on the lowest setting for the rear-foot-elevated split squats to see if I could keep my foot closer to my hips and get more ROM at the knee.  Seemed to work fine.

BBM PB I Block 1. Cycle 1. Session C.

sRPE @6

BW - 202

Deadlift - up to 365X5 @8

Hammer Incline - up to 120X8 @8

DB Press - 

40sX13 @10

35sX12, 12 @8

333 Tempo Standing Calf Raises - X16, 16, 16 @6/8.5

Can tell I haven't done 5s on DL in a while because this ties some old 5 Rep PR from probably back in my Starting Strength days.

Checked my logs, and this is my first time doing direct calf work since 2014, lol.

BBM PB I Block 1. Cycle 1. GPP Session B.

sRPE @5

BW - 202

Curls - 50X19, 15, 12 @~9

Pull-Downs - X10, 10, 8, 6 @8/5/10

Rope Pushdowns - X19, 15, 12 @8.5/10

Skipped extra conditioning again today since just the one-way brisk walk to the gym meets the programming.

BBM PB I Block 1. Cycle 1. Session B.

sRPE @6.5

BW - 202

Bench - up to 195X5 @8

Safety Bar Squat - up to 160X10 @8 

DB 1-Arm Rows (myo-reps; each arm) - 60X17, 5, 5, 5, 5, 5 @~7

DB Rear Delt Flyes - 15sX12, 13, 12 @7.5/10

Gnarly adductor DOMS coming back from extra days off.  Really limited my SSB Squats.

BBM PB I Block 1. Cycle 1. GPP Session A.

sRPE @5.5

BW - 202

Chins- BWX3, 3, 3, 3 @~6.5

DB Rolling Tri's - 35sX15, 14, 13 @8/9

Hanging Leg Raise - BWX8, 8, 7 @6.5/8

No conditioning today because I was in a time crunch.  I've already got a brisk, 25 minute walk each way to and from the gym so there is still some conditioning work in every training day.

BBM Powerbuilding I Block 1. Cycle 1. Session A.

sRPE @6.5

BW - 202

Squats - up to 305X5 @~8

Press - up to 100X7 @8

GHR - up to BWX9 @7.5

Bulgarian Split Squats - BWX16, 16, 16 @~7

5 days post Vasectomy, and I'm happy that I had no real issues training because of it.

They way BBM sets up these blocks is the first week is a "pivot" where you work up to a top set with no back-offs on big compound movements, and then add back-offs in the following weeks.

Barbell Medicine Low-Fatigue Template Review

 Quick Review of numbers and thoughts.

Diagnosed Diabetic in Feb.'22

Numbers circa diagnosis:

BW: 218

Squat: 375X1 @8 (e1RM 407.5)

Bench: 212.5X3 @7.5 (255)

Deadlift: 415X1 @7 (470)

Press: 112.5X7 @8 (150)

Chins: BWX7 @8 (285)

Dips: BW+25X8 @7 (342.5)

Curls: 80X6 @10 (100)

Toes-to-Bar: BWX5@8.5 (265)

Maxi-Total: 2275

Conditioning: None

Numbers at the end of LFT Block 1:

BW: 200

Squat: 285X5 @8 (352.5)

Bench: 197.5X2 @7 (230)

Deadlift: 355X5 @8 (440)

Press: 107.5X6 @8 (137.5)

Chins: BWX5 @10 (232.5)

Dips: BW+25X10 @8.5 (325)

Curls: 50X18 @9 (102.5)

Toes-to-Bar: BWX5 @7.5 (250)

Maxi-Total: 2055

Conditioning: 2 sessions LISS (Rower and Airdyne) 1 session HIIT (Rower)

Numbers at the end of LFT Block 2:

BW: 203

Squat: 320X1 @6.5 (365)

Bench: 217.5X1 @7 (245)

Deadlift: 385X1 @6.75 (432.5)

Press: 150X1 @10 (150)

Chins: BWX5 @9.5 (240)

Dips: BW+45X8 @8 (340)

Curls: 50X15 @9.5 (87.5)

Toes-to-Bar: BWX7 @9 (257.5)

Maxi-Total: 2117.5

Conditioning: 2 sessions each LISS and HIIT (alternating Rower/Airdyne)

Big Picture: 

First off, my blood sugar is now back in the normal range, and I'm off all blood sugar medications.  I'm effectively no longer Diabetic.  Huge thanks to Dr. Austin Baraki and Barbell Medicine for their content and consultation on this issue.

From the Diabetes diagnosis to the end of the first block and then the end of the second, I lost 18 lbs. of BW (9%) and regained 3 (1.5%).  My maxi-total went down 220 lbs. (11%) and regained 63 (3%).

BW aside, no lifts are stronger now than they were at the time of diagnosis, although all lifts except for Curls are stronger at the end of Block 2 than they were at the end of Block 1.

Generally, I liked these blocks.  More than anything the higher volume combined with all the added GPP feels like it has increased my general work capacity.  Next block, I will move on to the BBM Powerbuilding I template, and see if I like that.

BBM LFT Block 2. Cycle 5. Session C.

sRPE @7

BW - 203

Deadlift - 

385X1 @~7

355X3 @6.5

335X3, 3, 3 @5/6

Cambered Bar Bench - 

185X1, 1, 1 @7

145X5, 5, 5, 5 @~5.5

Hack Squat - 

160X8 @7.5

145X6, 6, 6 @~6

Band Chins (under foot) - BWX7, 7, 5 @7/8

BBM LFT Block 2. Cycle 5. GPP Session B.

sRPE @5

BW - 202

Chins - BW up to 5, 5 @9.5/10

Press - up to 150X1 @10

Rower - HIIT; 20/140; 9 rounds (16 minutes)

Max testing on Chins and Press so that I have an idea where to start them for the next block.  

Both were actually substantial improvements in e1RM over the last time I performed these movements: 4+% for Chins (same reps as last time, just slightly higher BW), and 9+% for Press.  [shrugs]

BBM LFT Block 2. Cycle 5. Session B.

sRPE @7

BW - 205

Bench -

217.5X1 @7

205X3 @7.5

195X3, 3, 3, 3 @~6

High Bar Squat - 

265X3 @7

245X3, 3, 3, 3 @~6.5

Dips - 

BW+45X8 @8

BWX10, 10, 8 @6/8

EZ OH Extensions - 60X10, 10, 7 @8/7

BBM LFT Block 2. Cycle 5. GPP Session A.

sRPE @5.5

BW - 204

Curls - 50X15, 12, 10 @9/10

Toes-to-Bar - BWX5, 5, 7, 5 @7/9

Airdyne Bike - HIIT; 20 sec./140 sec.; 16 minutes (9 rounds)

Another Volume PR on TTB.  Even after not doing them for a week, I feel like I'm leaving this block with much more control over this movement than ever before.

BBM LFT Block 2. Cycle 5. Session A.

sRPE @6

BW - 205

Squat - 

320X1 @6.5

295X3 @6.5

275X3, 3, 3, 3 @~5.5

Incline Bench - 

170X2 @6.5

150X3, 3, 3 @~5.5

Pause RDL - 

275X4 @6

245X4, 4 @~5

Paused Copenhagen Planks - BWX8, 8, 8 @6/9

Squat technique felt dialed in today.

Incline Bench was off.

RDLs felt strong.

Had a sharp pain in my left adductor on the last set of planks.

BBM LFT Block 2. Cycle 4. GPP Session A.

 Rower - HIIT; 20 sec. / 140 sec.; 9 rounds (16 minutes)

Schedule has been TIGHT.  Just trotted down to the gym to get in some HIIT.  Rationale is that because I've got a 20-25 minute walk each way to the gym, I'm getting some LISS in there, and so HIIT was a higher priority.  Biceps and Abs will just have to wait until my time frees up a bit more...

BBM LFT Block 2. Cycle 4. Session C.

sRPE @6.5

BW - 203

Deadlift - 

380X1 @7

355X3 @6.5

335X3, 3, 3 @~5

Cambered Bar Bench - 

180X1, 1, 1 @~7

140X5, 5, 5, 5@~5 

Hack Squat - 

150X8 @8

140X6, 6, 6 @6

Band Chins (under foot) - BWX9, 8, 6 @7/9

Squeezing all my heavy resistance training sessions in to try and finish the block before I'm out for a few days next week.  Hoping to fill in GPP/Conditioning as I can.

BBM LFT Block 2. Cycle 4. Session B.

sRPE @6.5

BW - 203

Bench - 

212.5X1 @7

200X3 @7

190X3, 3, 3, 3 @6

High Bar Squat - 

255X3 @7

230X3, 3, 3, 3 @~4.5

Dips - 

BW+45X8 @8

BWX9, 9, 9 @5/7

OH EZ Extensions - 55X10, 10, 10 @7.5/9.5

3X9 at this BW is a Volume PR.

BBM LFT Block 2. Cycle 4. Session A.

sRPE @7

BW - 201

Squats - 

315X1 @7

280X3 @6

265X3, 3, 3, 3, 3 @5

Incline Bench - 

175X2 @7

160X3, 3, 3 @6

Pause RDL - 

265X4 @7

235X4, 4 @4

Pause Copenhagen Planks - BWX8, 8, 8 @7/8

Schedule getting tight around the 4th holiday and some other stuff, so had to train Squat day right after Deadlift day.  Not ideal, but at least I got the session in sooner rather than later.

BBM LFT Block 2. Cycle 3. Session C.

sRPE @7

BW - 200

Deadlift - 

385X1 @7.5

345X3 @6

325X3, 3, 3, 3 @5/6

Cambered Bar Bench - 

175X1, 1, 1 @7

140X5, 5, 5, 5 @~5

Hack Squat -

135X8 @7.5

125X6, 6 @5

Band Chins (under foot) - BWX9, 7, 5 @7/8.5

Top set of DL was flat, but the back-offs were stronger than last week.

Cambered Bench and Hack Squats also felt stronger.  Forgot I was supposed to do a 3rd set of Hack back-offs.

Band chins were...interesting.

BBM LFT Block 2. Cycle 3. GPP Session B.

sRPE @5.5

BW - 202

Toes-to-Bar - BWX5, 5, 5, 5 @7.5/9

EZ Cable Curls - X13, 10, 12 @9/10

Rower - HIIT; 20 sec./140 sec.; 9 rounds (16 minutes)

4X5 is actually a 3X5 Volume PR on TTB.