Mid-Rep Volume PRs. Week 1. Session C.

sRPE @6.5

BW - 208

Deadlift - 

365X1 @7

275X9 @6

Cambered Bar Bench - 145X6 @7.5

Reverse Cambered Bar Bench - 135X19 @9.5

Pull-Downs (Myo-Reps) - X20, 5, 5, 5, 5, 5 @8/7

DB Incline - 50sX12 @8

Leg DOMS starting to clear up a bit, and DL wasn't as much of a hassle as I thought it would be.

The low-fatigue strength work on cambered bar followed by a rep out on reverse cambered bar is based on something I heard in the Data Driven Strength podcast: that while long-ROM may be best overall for hypertrophy, partial ROM may provide greater hypertrophy in specific regions of the target muscle.  I spit-balled this idea over IG DM with one of their coaches, and this seemed like a good time to try it out: in the wake of failing to lock out my bench in the mock-meet on NYE.  The podcast was one of these two:

https://open.spotify.com/episode/6jTJvUy94stznENZBJ41N9?si=827bbb37a8714c04

https://open.spotify.com/episode/31wELM8XdHOoONP5CcNRnx?si=683df7f60e624d07

I can't remember which.

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 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.

BBM LFT Block 2. Cycle 3. Session B.

sRPE @6.5

BW - 201

Bench -

215X1 @8

195X3 @7.5

180X3, 3, 3, 3 @~5.5

High Bar Squat -

250X3 @7

215X4, 4, 4 @4/5

Dips - 

BW+40X8 @8

BWX8, 8, 8 @4/6

OH EZ Extensions - 55X10, 10, 10 @7/8

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

sRPE @6

BW - 202

Curls - 50X15, 11, 10 @~9

Decline Leg/Hip Raise - BWX10, 8, 8, 8 @7/8

Airdyne Bike - LISS; 30 minutes

BBM LFT Block 2. Cycle 3. Session A.

sRPE @6.5

BW - 202

Squats -

320X1 @7.5

282.5X3 @6

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

Incline Bench - 

170X2 @~7

155X3, 3, 3 @~6

Pause RDL - 

260X4 @7

230X4, 4 @~6

Copenhagen Planks - BWX8, 8, 8 @~8

BBM LFT Block 2. Cycle 2. Session C.

sRPE @7

BW - 200

Deadlift - 

385X1 @7.5

345X3 @7

315X3, 3, 3, 3 @~6

Cambered Bench - 

170X1, 1, 1 @~7

140X5, 5, 5 @~6.5

Hack Squat -

130X8 @8

120X6, 6 @5.5

Band Chins (under foot) - BWX8, 8, 6 @6.5/7.5

sRPE crept up today as I let myself push some weights a smidge over target RPE and % targets.  Fairly predictable that things went so well on Squat and Bench day that I would try to force them to "go good" on Deadlift day instead of just following the plan. 

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

sRPE @6

BW - 203

Toes-to-Bar - BWX4, 4, 4, 4 @7/8

Cable EZ Curls - X16, 12, 10 @7/10

C2 Rower - HIIT; 20 sec./100 sec.; 9 rounds (16 minutes)

BBM LFT Block 2. Cycle 2. Session B.

sRPE @6.5

BW - 202

Bench - 

205X1 @7

185X3 @6.5

165X3, 3, 3, 3 @4/5

High Bar Squat - 

245X3 @7

205X4, 4, 4 @4/5

Dips -

BW+25X8 @7

BWX8, 8 @~5

OH EZ Extensions - 

50X10 @7

55X10, 10 @8/9

Big jumps on everything today.  

Top set of Bench was actually supposed to be @8, but I mis-read it at the time.

BBM LFT Block 2. Cycle 1. GPP Session C.

sRPE @6.5

BW - 199

Assault Bike - HIIT; 20 seconds / 140 seconds; 9 rounds

C2 Rower - LISS; 30 minutes

BBM LFT Block 2. Cycle 1. Session C.

sRPE @6.5

BW - 201

Deadlift - 

365X2 @7

335X3 @6.5

315X3, 3, 3, 3 @~5.5

Cambered Bar Bench - 

165X1, 1, 1 @7

135X5, 5 @5/6

Hack Squat - 

125X8 @7.5

120X6 @5

Band Chins (under foot) - BWX8, 8, 6 @7.5/8