Looks like you had 405 - I bet it's there at the end of this program. Nice work!

Yeahbo

Thanks guys!

Haven't worked out in the past week. Life hasn't been conducive but made sure to get something in today even if it wasn't great

SQ
1x275 @9

BP
Fx205

Couldn't quite get there, so that will be my @10 attempt I think

After taking a week off, doesn't seem worth it to finish off the final week 12 workout, or to do the light week 13 workouts. I think I'll just skip to the final week 13 max test this saturday or sunday.

You've officially passed me on the squat. Good job bro.

More of a brag for you that you’ve stayed ahead of me this long despite being much smaller

Final day

Slightly underperformed expectations (which is to be expected) but still really happy with these 12 weeks altogether. I'll probably run a pivot program then maybe hypertrophy and try finally rerun the strength template into year end

BW - 155 -> 158

Thought I'd gain more weight but not complaining. I ate like a madman but was still starving and exhausted throughout the whole program.

SQ 250 -> 285
1x285
Fx295

This felt pretty good. Probably had the 295 if I do a better job getting tighter. I rolled onto my toes for the 285 but still pushed it up easily

BP 185 -> 205
1x205

Powerlifting gym but didn't really like how slimy this bench was. Also expected a really good liftoff. I spent about 15-20 seconds setting up my arch and getting tight. The moment my hands touched the bar the spotter counted from 3 and lifted off. You can see I'm trying to rush in a breath as the bar comes out. Hopefully means some more room for gains here next cycle

DL 385 -> 405
1x405
Fx415

Didn't feel fatigued at all but I guess its underrated how tired this session makes you. Still feeling baller getting that 4th plate finally. YES!

Press 125 -> 145
Fx150

PR stays at 145. Didn't have a great set up unfortunately

Congrats on the PRs! 4 plates on the DL is especially cool.

315 squat should be there soon.

don't want to hate on the spotter though. Love his smile when I fight through to finish the lift

Thanks bro

I think 315 is a good end of year stretch goal. Unless I gain a bunch of weight

DUDE you’re crushing it. Congrats!

Thanks man, feels great. Back to real life though - running a 4 week pivot now

SQ
1x265 @8
4x250 @9
2x4x215 @7

CG Incline
3x5x135 @6.5

Pullup
4x27.5 @7
4x30 @8
4x35 @9

Curls 8x15x55

Did 3x10 ab wheel yesterday, tried at the end of todays session and couldn't get a single rep

60 minutes
SRPE 6

Also got a neck harness, did some light work. Will start integrating neck and side delt work moving forward now that I'm off the strength train for a bit.

BP
1x195 @9
4x175 @8.5
3x4x165 @7

2C SQ
1x240 @8
4x225 @9
2x4x195 @6

303 SQ
8x165 @6
8x170 @7
8x175 @8

Thought this would be a strong day, had a pizza in the morning, ended up kinda weak. meh

9x10x55 skullcrushers
neck

100 minutes
SRPE 7.5

Sumo DL
1x240 @5
3x4x240 @6

Not really sure how to physically lock out sumo. Don't your hips push your hands forward?

OHP
1x135 @8
4x125 @8
3x4x120 @8

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

curls 9x15x55
ab wheel 3x10

45 minutes
SRPE 4.5

SQ
1x265 @7.5
4x250 @8
3x4x225 @6
3x240 @8

CG Incline
4x5x135 @6

Pullup
4x30 @7
4x35 @8
2x4x32.5 @9

skullcrushers 10x15x55

80 minutes
SRPE 6.5

Ugh, tired today. Forced myself to get some volume in, but felt weak. Tough 15k hike yesterday so hopefully stronger in a few days.

Somewhat considering dropping BBM programming and just doing high volume/frequency low intensity work for a while. I think they do a great job programming and its helped my lifts a lot, but I'm having a tough time getting motivated since finishing strength, and am feeling constantly tired, maybe even a bit lethargic.

I also gained a ton of definition at the start of the year when I started with their programs, but not much or even negative since, which makes me think I was just realizing previous gains and am losing out of hypertrophy with tons of low rep hyper specific work.

BP
1x195 @8
4x185 @9.5
4x4x175 @9

2C SQ
4x225 @9
3x4x200 @7
2x220 @8

Neck

65 minutes
SRPE 7.5

Sumo DL
1x285 @6
4x275 @7
3x4x265 @6
3x275 @6

OHP
1x140 @8.5
3x130 @10 Failed 4th rep, was feeling so good
4x4x120 @9

Rows
10x115 @6
10x120 @6.5
2x10x125 @7

curls 10x15x55
ab wheel 3x10

90 minutes
SRPE 5

Have missed a couple logs, first time in >2 years

I have been working out, but they weren't great. CNS is fried. So much for SRPE, felt good with it consistently below 8

Probably time for some new programming, 1 compound per day PPL with a bunch of isolation work

SQ myorep
185x15,5,4

CGB
6x5x135

fat chin myorep
5x5x3

Solid, consistent gains.
Keep it up!

My squat rack has been sold, end of an era

Need to start thinking programming

unilateral dumbell BP (2')
3x10x55

Dips (2')
3x10xBW

cable pushdown (30s)
32.5x10,8,6

Cable lat raise (0s)
7.5x10,10,7

Neck

Cable rows (2’) @1
5x10x52.5

Upright cable rows (1’) @3
3x15x27.5

Unilateral cable reverse fly (0’) @4
7.5x20,15,12

Db curls (2’) @6
60x15,9,8

Reverse grip curls (30s) @3
3x10x12

Planks rpe8 (30s)
60, 30, 30

backwards lunge (1') @2
3x10x80
need to work on balance

RDL (1') @3
3x10x200

calf raises (30s) @4
3x15x20

palloff press (30s)
2x20x22.5
kind of felt like a chest exercise

Db ohp (2’) @3
3x6x80

Flys (1’) @4
3x15x40

Db incline (2’) @4
3x10x100

Overhead tricep (1’) @5
2x10x17.5
10x12.5

Pullup ladder (1')
1,2,3,4,5,6,5,4,3,2,1

db one arm row (1') @6
40x15,11,11

hammer curls (1') @3
3x15x40

Bayesian curls (45s) @2
3x15x12.5

ab wheel
3x10

Neck

For my @s I'm using
1 - real easy, increase weight arbitrarily
2 - ready for weight jump
3 - increase sets/overload next set
4 - exercise was >RPE9, repeat volume
5 - too hard, decrease volume/intensity
6 - ego lift, drop weight