Not sure about depth here, do I get white lights?

SQ
1x240 @7.5
5x220 @9
3x5x205

OHP
1x125 @9
5x110 @9
3x5x95

Bench myorep
16x100
4x5, 4

curls 8x15

Session RPE: 7.5

Incline Bench
1x150 @8
5x135 @9
3x5x125

FS Myorep
16x115
1x115
These are impossible! Last week of the program anyways, but I won’t be doing squat myos again any time soon


BB Row myorep
16x95
3x5,4

Skull crushers 9x10

Session RPE: 8

Pullup
1x50 @8.5
5x25 @9
3x5x15

OHP no belt myorep
16x70
2x5, 3

RDL myorep
15x190
2x5,4

curls 9x15

Session RPE: 6.5

Thats it for this program, going to run 12 week strength next

What's your feeling on the program you just ended?

This was the 4 week time crunch. I feel pretty good about it. Similar to all bbm programs so it’s not like they just crushed volume. The main differences are that week to week exercises and rpes stay the same, and that all the non comp lifts go to myoreps.

I also added arms, and generally had 1 to 2 days of football/sprints a week that I didn’t log. So overall I feel that I’ve been working hard, but still mostly in that 6-7 session rpe range.

I think bbm programming just works for me. My squat is basically flat over the past year and half but I think it’s starting to gain some momentum now. I’m really happy about my press and incline progress although the hypertrophy is there so I think the strength gains were due.

Their volume and single work means a lot of people with less structured programs will always realize gains on the programs, so Id they get a lot of fake credit for that. Lets see what their programs do over 6 months.

Not a fan of lower body myoreps, and generally wish they had more upperbody, but obv PLers will have slightly different goals

Definitely sticking with BBM for the next few blocks. From the end of their bridge (jan 2018) to now my squat pr has gone up 0, DL PR up 10lb, Press up 10lb, Bench up 20lb.

Pretty pathetic for year 2 I think, I'm happy to continue gaintaining but hopefully some real gains/potentiation is coming up now

oh and there's spreadsheets are the most disgusting thing I've ever seen, I'd actually prefer a pdf. I refuse to believe a human is capable of creating a spreadsheet so poorly without an active effort. I've contemplated offering them free labor just because of how pathetic it is relative to their top notch programming.

Yeah myo reps seem like a sketchy idea for the moves where technical failure can mean compromising your safety. I like doing them on goblet squats and have done them on lighter weight RDLs but it seems like pushing past failure is questionable unless your form is rock solid and you are really tuned into your RPE.

Are you still unable to deadlift or will you move to a gym for the 12 week strength?

I got a gym membership for the deadlifting

I am planning on swapping rackpulls for pull-ups, and doing sprints instead of gpp, but will otherwise follow the program

SQ
5x195 @6.5
5x205 @8
5x210 @9.5
5x185

BP
5x140 @7.5
3x5x145 @8.5

Rows
10x105
10x115
10x120

Skullcrushers 10x15

Weak day, wonderin if maybe the bar was 55lb

DL
5x275 @8
2x295
2x5x245

Ohp
5x95 @8
5x105 @9
2x110
5x95

303 sq
10x135 @6
10x140 @7
10x145 @8

Curls 10x15

Session rpe: 7.5

Pullup
4x20
4x25
4x30 @9

CGB
4x130
4x135
4x140 @7

RDL
10x205
10x215
10x225 @8

Skullcrushers 6x10

Session RPE: 5

SQ
4x190 @7
4x200 @8
4x205 @8.5

1.5" board bench
4x155 @6
4x160 @7
4x165 @8.5

CG Incline
10x90 @6
10x95 @7
10x100 @7.5

Curls 6x15

Session RPE: 5

SQ
1x235 @8.5
5x5x185 @ 6

BP
1x170 @8
5x5x135 @6

Rows
10x110 @7
10x115 @8
10x125 @9.5
10x115 @8.5

Skullcrushers 7x15

SRPE: 6

100 minutes

DL
1x330 @7
5x5x265 @7

Ohp
1x120 @8
5x5x95 @7.5

303 sq
10x135 @7
10x140 @8
10x150 @9
10x145 @9

Curls 7x15

Srpe: 7.5
100 minutes

SQ
4x195 @7
4x200 @8
4x205 @9
4x195 @8.5

1.5" board bench
4x160 @7
4x165 @8
4x170 @9.5
4x160 @8.5


CG Incline
10x95 @7
10x100 @8
10x105 @8.5
10x100 @8.5

Skullcrushers 8x15

Session RPE: 6.5

Pullup
4x22x5 @7
4x27.5 @8
4x32.5 @9
4x25 @8.5

CGB
4x135 @6
4x140 @7
4x145 @7.5
4x135 @6

RDL
10x210 @7
10x215 @8
10x230 @9
10x210 @7

Curls 8x15

Session RPE: 6

felt strong today

SQ
1x235 @7.5
5x5x190 @6

BP
1x175 @8
3x5x140 @5.5
2x5x145 @6

Rows
10x115 @6
10x120 @7
10x125 @8
10x120 @8

Skullcrushers 9x15

SRPE: 6

90 minutes

DL
1x335 @7
5x5x275 @7

Ohp
1x120 @8
5x5x95 @7

303 sq
10x140 @6.5
10x145 @7.5
10x150 @8.5
10x145 @9

learned to breath between each rep, makes it way easier. Still awful though

Curls 9x15

Srpe: 7
95 minutes

SQ
4x195 @6
4x200 @7
4x210 @8
4x205 @8

Started raining in the middle of benching but I aint giving up. Couldn't really get any leg drive though.

1.5" board bench
4x160 @7
4x170 @8
4x175 @9
4x160 @8


CG Incline
10x95 @6
10x105 @7
10x110 @8
10x100 @8

Skullcrushers 10x15

Session RPE: 6

65 minutes

Pullup
3x4x25 @9

CGB
4x140 @6
4x145 @7
4x150 @8
3x4x145 @7

RDL
10x210 @6
10x220 @7
10x230 @8.5
10x220 @7

65 minutes

Session RPE: 6

SQ
1x240 @8
5x4x195 @6

BP
1x180 @9.5
2x4x145 @6
3x4x150 @7

Rows
10x120 @7
10x125 @8
7x130 @9
10x120 @7

curls 10x15

SRPE: 7

90 minutes

DL
1x340 @6
5x4x285 @6

Ohp
1x120 @7
5x4x100 @6

303 sq
10x140 @6
10x145 @7
10x155 @8
10x145 @7

skullcrushers 5x10

Srpe: 6
85 minutes