Monte's Log, Featuring a Debate About Dotard Genetic Potential with an Ant
Join Date: Mar 2011
Posts: 82,126
3/22: BBM Hypertrophy C1W2D1
Squat (4 minutes):
230x6 @6
245x6 @7
260x6x2 @8, 8
OHP (3 minutes):
105x6 @6
115x6 @7
125x6x3 @8, 8-8.5, 8-8.5
Facepulls: 8x15
DB Bench Press (myo reps):
50s x15
50s x4x2
55 minutes.
All k. Increased rest a bit. OHP went better; added the prescribed extra set, kept the intensity the same, and the RPEs were closer to what was indicated. Added a bit of weight to squats and it was still k. Now sauna.
Join Date: Mar 2011
Posts: 82,126
3/23: BBM Hypertrophy C1W2D2
DL (4 minutes):
285x6 @6
300x6x2 @7, 7
315x6x2 @8, 8-8.5
Bench (3 minutes):
185x6 @6
195x6 @7
205x6x3 @8, 8.5-9, 9-9.5
Facepulls: 8x15
Leg Press (myo reps):
250 x15
250 x4x4
Shade under 60 minutes. Bench RPE still slightly high, but I think erring on the high side for upper body isn't a big deal.
Join Date: Mar 2011
Posts: 82,126
3/24: BBM Hypertrophy C1W2GPP1
Chins (7 minutes, bw):
12, 7, 7, 6, 5, 5, 4 (n=46)
Ab Wheel (7 minutes):
bw x10, x8x5
Palloffs (7 minutes):
27.5x12x4
Dips (2 minutes between sets):
bw x15x4
EZ Curl (1.5 minutes between sets):
45x15x4
Skullcrushers (1.5 minutes between sets):
55x15x4
Treadmill: 1.8 mi/30 minutes
80 minutes, mostly because I had to wait ten minutes for the dip station because some halfwit was doing negative EV kipping pull-ups (i.e. his ROM was confined to the bottom portion of the movement that EV generally cuts off). Added a bit more accessory volume for no real reason.
Join Date: Mar 2011
Posts: 82,126
3/25: BBM Hypertrophy C1W2D3
Squat (4 minutes):
225x8 @6
235x8 @7
245x8x3 @7.5, 8, 8
Incline Bench (3 minutes):
125x8 @6
135x8 @7
145x8x3 @7.5, 7.5-8, 8
Facepulls: 8x15
Seated DB Press (myo reps):
30s x15
30s x4x3, x3
55 minutes.
Added five pounds to the squat sets and all was still fine - tough but fair. Work capacity still not great for high rep stuff, so I'd guess there are some more gains to mine. Incline was maybe a bit easy, so I'll add weight next week.
Flying to Salt Lake now. Good times.
Join Date: Nov 2018
Posts: 18
I am guessing in this context “hypertrophy” is a euphemism for “I am old and don’t lift heavy weights anymore.” If so then I approve, and will strongly consider including the term if/when I attempt another log.
Last edited by Montecore; 03-25-2019 at 01:24 PM.
Join Date: Mar 2011
Posts: 82,126
Nah, just the name of the template; RPEs generally don't go above @8. I'll be moving onto the strength template next. Although it's sweet of you to imply that I have lifted weight that anyone reasonable would consider heavy at some point in the past.
Last edited by Montecore; 03-25-2019 at 01:25 PM.
Reason: Edited that last sentence into the wrong post the first time around
Join Date: Nov 2018
Posts: 18
You edited the wrong post and now this whole conversation is as awkward as a Ben Simmons free throw attempt (although in fairness still better than a Lonzo Ball one)
Join Date: Mar 2011
Posts: 82,126
Don't worry; I'm sure AD will be coming over any day now.
Join Date: Mar 2011
Posts: 82,126
3/26: BBM Hypertrophy C1W2D4
Deficit DL (4 minutes):
245x8 @6
255x8 @7
265x8x2 @8, 8
CG Bench (3 minutes):
155x8 @6
165x8 @7
175x8x3 @7.5, 8, 8
Seal Rows (myo reps):
50s x15
50s x4x2, x3
45 minutes.
Some issues with yesterday's travel, so didn't get to bed quite as early as I'd have preferred. Added 20 lbs to the deficit deadlift work sets, and it still felt fine. Swapped out seal rows for Pendlays since Pendlay myo reps seem kind of odd to me. Felt fine.
Join Date: Mar 2011
Posts: 82,126
3/27: BBM Hypertrophy C1W2GPP2
Chins (7 minutes, bw):
13, 7, 7, 6, 5, 4, 4 (n=46)
HLR (7 minutes, bw):
x7x3, x6x4
Pallofs (1.5 min btwn sets):
27.5x12x4
DB Hammer Curl (1.5 min btwn sets):
20s x15x4
Overhead Rope Tri Extension (1.5 min btwn sets):
4x15
Incline DB Curls (1.5 min btwn sets):
15s x15x4
Treadmill: 1.8 mi/30 minutes
80 minutes.
Pretty easy.
Late night tonight flying back from SLC. May try to get up early and lift Thursday morning, may not; have a mini-free overnight trip to Chicago, then driving down to Hilton Head Friday/Saturday, so time to lift will be minimal those days.
Join Date: Mar 2011
Posts: 82,126
3/28: BBM Hypertrophy C1W3D1
Squat (4 minutes):
235x6 @6
250x6x2 @6.5, 7
265x6x2 @8, 8
OHP (3 minutes):
105x6 @6
115x6 @7
125x6x3 @7.5, 8, 8
Facepulls: 8x15
DB Bench Press (myo reps):
50s x15
50s x4x3
Shade over 50 minutes.
Got back late last night and got maybe six hours of sleep, but wanted to make sure I got this session in so I didn't have three straight days off.
Bumped the weight for squats up an additional five pounds per set and other than just generally feeling meh from system fatigue, no real problems other than feeling a bit sloppy. Press intensity stayed the same but RPE finally dropped to the target, so I'll increase weight next week.
Last edited by Montecore; 03-28-2019 at 10:33 AM.
Join Date: Mar 2011
Posts: 82,126
3/30: BBM Hypertrophy C1W3D2
DL (4 minutes):
285x6 @6
305x6x2 @6.5, 7
325x6x2 @7.5, 8
Bench (3 minutes):
185x6 @6
195x6 @7
205x6x3 @8, 8.5, 9
Leg Press (myo reps):
3 plates per side x12
3 plates per side x4x3
Shade under 60 minutes.
DL was fine; increased the top sets by ten pounds and no issues. Bench continues to approach @8 across.
Took the wifeacore up to Chicago for a nice dinner/Hamilton, then drove from there to Hilton Head yesterday/today, so needless to say, between that and business travel earlier this week, I'm a bit fatigued. Glad I didn't miss two days in a row, though.
Join Date: Mar 2011
Posts: 82,126
3/31: BBM Hypertrophy C1W3GPP1
Chins (7 minutes, bw):
13, 7, 7, 5, 5, 4, 4 (n=45)
Ab Crunch Machine (7 minutes):
60 x8x6
Palloffs (1.5 mins btwn sets):
27.5x12x4
Dips (1.5 mins btwn sets):
bw x15x4
EZ Curl (1.5 mins btwn sets):
45x15x4
Skullcrushers (1.5 mins btwn sets):
55x15x4
Treadmill: 1.8 mi/30 minutes
80 minutes. Bit sluggish on the chins because I'm on vacation, so ate/drank more than usual.
Join Date: Mar 2011
Posts: 82,126
4/1: BBM Hypertrophy C1W3D3
Squat (4 minutes):
225x8 @6
235x8 @7
250x8x3 @7.5, 8, 8
Incline Bench (3 minutes):
130x8 @6
140x8 @7
150x8x3 @7.5, 8, 8
Facepulls: 8x15
Seated DB Press (myo reps):
30s x15
30s x4x34 x3
60+ minutes, but had to wait between five and ten minutes for the incline, so about the same total working time as the last day 3.
Added five pounds to squat and incline working weights, and another set to the myos. Chugging along.
Join Date: Dec 2004
Posts: 12,446
Have a nice trip! Why didn't you see Hamilton in Indiana? Where'd you eat in Chicago?
Join Date: Mar 2011
Posts: 82,126
Don't think Hamilton is available in Indy; regardless, a night in the big city was nice.
We ate at Ema - it was quite good.
Join Date: Dec 2004
Posts: 12,446
Emo looks good any relation to emo ken? Regardless, haven't been there but it's part of a restaurant group that's mostly, in the parlance of the kids, "on point" and the group executes very well. Probably not as well as Stacey's boyfriend's places. Very safe but solid choice. Like a joke about why wasn't Hamilton in Indianapolis. Not the best. But K.
Join Date: Mar 2011
Posts: 82,126
4/2: BBM Hypertrophy C1W3D4
Deficit DL (4 minutes):
255x8 @6
265x8 @7
275x8x2 @7.5, 7.5, 8
CG Bench (3 minutes):
155x8 @6
165x8 @7
180x8x3 @7.5, 8, 8
Pendlay Rows (myo reps):
95 x15
95 x4x3
55 minutes.
Added a set in DL that I missed last time and upped the weight by 10 pounds; no issues. Added 5 pounds to the CG top set and it was also still fine. Did Pendlays instead of seal rows because the gym was crowded. K.
Join Date: Mar 2011
Posts: 82,126
4/3: BBM Hypertrophy C1W3GPP2
Chins (7 minutes, bw):
13, 7, 6, 5, 5, 4, 4 (n=44)
HLR (7 minutes, bw):
x7x4, x6x3
Pallofs (1.5 min btwn sets):
27.5x12x4
DB Hammer Curl (1.5 min btwn sets):
20s x15x4
Overhead Rope Tri Extension (1.5 min btwn sets):
4x15
Incline DB Curls (1.5 min btwn sets):
15s x15x4
Treadmill: 1.8 mi/30 minutes
75 minutes.
Also biked a few miles this morning with the minis. Good day.
Join Date: Mar 2011
Posts: 82,126
4/4: BBM Hypertrophy C1W4D1
Squat (4 minutes):
240x6 @6
255x6x3 @6.5, 7, 7
270x6x3 @7.5, 8, 8
OHP (3 minutes):
105x6 @6
115x6x2 @7, 7
125x6x3 @7.5-8, 8, 8
Facepulls: 8x15
DB Bench Press (myo reps):
50s x15
50s x4x3
70 minutes.
Good session. Added five pounds to the squat work sets again, and an extra set @7 and @8. Tough but doable. Same weight for press, but added one set @7 and got the RPE to the programmed level. Finally starting to get the hang of paused OHP I think.
Join Date: Mar 2011
Posts: 82,126
4/5: BBM Hypertrophy C1W4D2
DL (4 minutes):
285x6 @6
305x6x3 @6.5, 7, 7
325x6x3 @7.5, 8, 8-8.5
Bench (3 minutes):
185x6 @6
195x6x2 @7, 7
205x6x3 @8, 8-8.5, 8.5-9
Leg Press (myo reps):
3 plates per side x12
3 plates per side x4x3
70 minutes exactly.
Extra deadlift set @7 and @8 and an extra bench set @7; twas a lot of volume, but I got through it alright. Driving home tomorrow, so that will be fun.
Join Date: Mar 2011
Posts: 82,126
4/7: BBM Hypertrophy C1W4GPP1
Chins (7 minutes, bw):
13, 7, 7, 6, 5, 5, 4 (n=47)
Ab Wheel (7 minutes, bw):
10x2, 8x4
Palloffs (1 min btwn sets):
29x12x4
Dips (1.5 mins btwn sets):
bw x15x4
EZ Curl (1.5 mins btwn sets):
50x15x4
V Grip Tri Press down (1.5 mins btwn sets):
15x4
Treadmill: 1.8 mi/30 minutes
80 minutes.
Left wrist was a bit sore on dips and really sore for skullcrushers, so I swapped in cable work. Other than that all k, outside of the 12 hour car ride leaving me a bit stiff.
Join Date: Mar 2011
Posts: 82,126
4/8: BBM Hypertrophy C1W4D3
Squat (4 minutes):
235x8 @6
245x8 @7
255x8x3 @7.5, 8, 8
Incline Bench (3 minutes):
135x8 @6
145x8 @7
155x8x3 @8, 8.5, 9
Facepulls: 8x15
Seated DB Press (myo reps):
35s x12
35s x3x3
Shade over 55 minutes. Added five pounds to the squat top set and ten to the warm-ups, and it was pretty difficult. Five pounds added to each work set for incline press as well.
Didn't feel great today; weighed in above 200 for the first time in forever, so likely just a bit sluggish with vacation bloat.
Join Date: Mar 2014
Posts: 8,058
Monte, how do you go about selecting your programs? You just try different things that look interesting?
Join Date: Mar 2011
Posts: 82,126
Pretty much.
A bunch of breauxs on this forum (KC, crunchy, few others) have successfully run the BBM templates, and I've read/listened to their stuff and liked it. Jordan was (maybe still is?) coached by Mike T, from whence RPElf came, so it seemed like a fine risk to take given I had good success with that one.
We'll see how things go this time around, but I've been training long enough that I've stumbled through a lot of different stuff, and have a bit better idea of what would fit my eye than I used to. Still, the only way is to give it a shot.
