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 Low-Fatigue Template Block 1. Cycle 1. Session A.

sRPE @8

BW - 201

Squat -

295X3 @8

225X6, 6, 6 @5

CG Bench - 

140X5 @6

147.5X5 @6.5

155X5 @7.5

2" Deficit Deadlift -

275X6 @6

285X6 @7

295X6 @8

030 Tempo GHR - BWX6, 6, 6 @6/7

Was out of the gym for 10 days after contracting Covid.  Between that and still being focused on reversing my Diabetes diagnosis, I decided to out-source my programming.

I've been a long-time follower of the Barbell Medicine crew and their content, and thought their new-ish, Low Fatigue program might be just the thing.  

After 10 days off, this session was pretty hard, and I was very tired at the end.  It's a lower average RPE, and and only a few total work reps more than what I was doing pre-COVID, but is 50% more work sets.  Hopefully, my conditioning etc. bounces back / catches up fairly quickly.

The tempo GHRs with a hold under tension at the top are new to me.  The hold is MUCH more challenging than I expected.

Block 20 (Maintenance). Cycle 1. Session C.

sRPE @5.5

BW - 207

Squat - 325X1, 1 @~7

Hack Squat - 100X8 @6.5

Toes-to-Bar - BWX4, 4 @~7

Hammer Curls - 30sX15@8

Lowest BW since May 2015.

Block 20 (Maintenance). Cycle 1. Session A.

sRPE @6

BW - 210

Dips - BW+45X5, 5 @6

CG Bench - 135X10 @6

Deadlift - 370X1, 1 @7

Leg Extensions - X15, 15 @~8

Calling this a maintenance block.  As the lifestyle changes to reverse the Diabetes continue, I want to move a little further away from crunching numbers/looking for optimal, and just kind of low fatigue / punch the clock on the basics: Low Reps (1-5) on the main movements; Moderate Reps (8-12) on compound supplements, and High Reps (15-20) on Isolation/Single-Limb accessories. 

I haven't been logging this, but I've also added 20 minute cardio session 3X a week.

Block 19 (Tier 2). Cycle 7. Session B.

 sRPE @6
BW - 210

Press - 

110X7, 7 @8/8.5

105X7 @8.5

Chins- BWX6, 6, 3 @7/7.5

Toes-to-Bar - BWX8 @9

Less frequent posting since my diabetes diagnosis and thinking about what I want from training.

Definitely throttling back session volume and intensity a bit.

Lowest BW since Feb. '19.

2X6 on Chins is a Volume PR.

8 reps on TTB is a Rep PR.

Block 19 (Tier 2). Cycle 6. Session B.

sRPE @8

BW - 213

Press - 

110X7, 7 @~8.5

95X7, 7 @7

Chins- BWX7, 4, 4 @7.5/8

Toes-to-Bar - BWX5 @8

Hanging Leg Raises - BWX13 @9

BB Rows - 145X10, 10, 10 @8/9

Had to gas at all walking into the gym today and everything was a chore.  Likely a combination of my restrictive diet post-diagnosis, and just general stress.

Block 19 (Tier 2). Cycle 5. Session C.

sRPE @7

BW - 216

Squats -

375X1 @8

320X4 @7

305X4, 4 @6/6.5

295X4 @6

Dips - 

BW+25X8, 8 @7/8

BW+20X10 @10

Pull-Downs - X12, 12, 12 @7.5/8

DB Press - 45sX10, 10 @~8

While my priority is on reorienting my lifestyle around my Diabetes diagnosis, I'm just focused on staying SOLIDLY on target RPE with good quality reps/sets.  Precise, controlled, full ROM reps with minimal "breath breaks," and if RPE creeps up even 0.5, take weight off. 

Block 19 (Tier 2). Cycle 5. Session B.

sRPE @7

BW - 218

Press - 

112.5X7, 7, 7 @8/8.5

107.5X7 @8.5

Chins - BWX7, 4, 4 @~8

Toes-to-Bar - BWX5 @8.5

Hanging Leg Raise - BWX12 @8

BB Rows -

152.5X10 @8.5

145X10, 10 @8/9

107.5 for 4X7 is a Press PR.

Received a Diabetic diagnosis yesterday, so I was very much in the "punch the clock" mindset in the gym.  Honestly left the gym feeling better than usual, and a reminder that it's a good way to approach sessions.

Also, as I wrap my mind around my diagnosis and start making lifestyle changes, there's no telling how gym performance may fluctuate.